Diabetes: Eight breakfast swaps to control your blood sugar level

DIABETES is a lifelong condition that causes the level of sugar in the blood to become too high. While diabetes sufferers don’t have to completely cut sugar from their diet, they should limit the amount they consume. Here are eight alternative breakfast ideas you can try which aren’t high in sugar.

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If not properly treated, diabetes can lead to serious medical complications including heart disease, strokes, nerve damage, kidney problems and loss of vision.

However, it can be controlled by taking medication and by making changes to your lifestyle.

Many breakfast choices are high in sugar or fat, which are not recommended for diabetes sufferers.

“A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats,” said Diabetes UK.


Diabetes UK

Here are eight breakfast swaps, recommended by the diabetes charity, you could try in order to lower your intake of sugar and fat.

Swap cereal for porridge or muesli

Breakfast cereal is often high in both sugar and fat, whereas porridge and muesli are not. Just be sure to avoid porridge with added sugar, honey or golden syrup. For sweetness, you can add chopped fruit.

Make your own flavoured yoghurt

Many low-fat yoghurts sold in supermarkets are high in sugar. Instead, you could make your own flavoured yoghurt by adding fresh fruit or nuts to low-fat, plain, Greek natural yoghurt.

Woman using diabetes pen, box of cereal

Many popular breakfast options are high in sugar or fat (Image: Getty Images)

Swap white bread for wholegrain bread

Processed white bread can contain a lot of sugar, so instead use multi-seed, granary or soya bread for your toast.

Swap jam for mashed fruit

Jam is obviously very high in sugar, so you can swap it for a pure fruit spread or mashed fruit, such as banana. Low-fat or cottage cheese is another alternative.

Swap a fried breakfast for a grilled breakfast

Fried bacon and sausages contain a lot of calories and fat, so you should try grilling your cooked breakfast instead. Try to avoid red meat and replace it with oily fish, such as kippers. Scramble your eggs instead of frying.

Bowl of porridge with fruit

Swapping cereal with porridge is a good way to lower your sugar intake at breakfast (Image: Getty Images)

Scrambled egg with toast

Scramble eggs instead of frying; choose multi-grain bread over white bread (Image: Getty Images)

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Swap whole milk for semi-skimmed or skimmed

Switching from whole milk to skimmed milk can save you 164 calories and 19.8 grammes of fat per pint - the equivalent of four chocolate digestive biscuits, according to Diabetes UK.

Make your own juice

Shop-bought pure fruit juice often has all the fibre removed, so instead you could try blending fruit together yourself.

Swap cereal bars for fruit and nuts

Cereal bars aren’t always as healthy as they appear to be, so replace these with fresh fruit and a handful of nuts.