Breakfast For Prediabetes : Foods, Ideas & Special Tips

The first meal in the morning affects your health, so kickstart the day with a proper diet plan, especially if you have a prediabetes condition.

Ensure to avoid sugary-based drinks or processed foods because they contain sugar and fat, which can automatically raise the insulin level in the blood. 

You should include fiber and protein to maintain blood sugar levels throughout the day. Therefore, it could be messy to decide how to maintain it and what to eat.

That’s why, here , I have mentioned the prediabetes definition, the food list for breakfast, benefits, and recipes. 

What is Prediabetes?

Prediabetes is a severe health condition, also known as type 2 diabetes, in which your blood sugar level is higher than expected.

This happens when cells from your muscle and the liver area become insulin-resistant to maintain a healthy blood sugar level range. 

Primarily, it develops in people over 45 or older, even the CDC’s Centers for Disease Control and Prevention confirm that approximately 38 million American seniors suffer from this disease, and 80 percent of them are unaware of it.

In addition, if you are overweight or have any family history of diabetes, then there is a possibility that you got it from your ancestors. 

Breakfast Foods for Prediabetes

You must have a balanced breakfast with lean protein, fiber, and low-fat dairy to stabilize your body’s blood sugar level.

On the other hand, skipping breakfast, being late for work, or losing weight are the worst mistakes that trigger prediabetes. 

Moreover, according to research from the National Library of Medicine, approximately 13.2% of males and 18.6% of females occasionally skip breakfast.

Which has side effects on your health for example, nutritious food at lunch makes metabolism processes the maximum amount of insulin that raises the blood pressure. 

Here, I have mentioned some options you must add to the grocery shopping list for a nutritious breakfast.

  • Yogurt
  • Eggs
  • Salmon 
  • Nuts
  • Fruits
  • Whole grain

Prediabetes Benefits Of Consuming Healthy Breakfast

Eating a delicious breakfast with proper nutrition and antioxidants is always the best investment for your health

Below, I have mentioned some benefits of eating a low-carbohydrate and nutritious breakfast for prediabetes.


Full of minerals, protein, and vitamins, you can make omelets, scramble them, or hard boil them with our versatile range of breakfast options. Vitamins help circulate blood sugar levels, and protein keeps you fit.

Egg yolks contain lutein and zeaxanthin, which are antioxidants that heal eyesight and are great for healthy bones. 


whole grains, as they contain soluble fiber, minerals, and vitamins and are low in fat, which aids in Managing cholesterol and blood pressure issues For swift benefits, you must add dteel-cut oatmeal with peanuts or whole-grain bread slices with avocado to the breakfast.

Probiotic Yogurt

Avoid sweetened or flavored yogurts, as they have preservatives and are addictive and harmful to your health. Instead, add probiotic yogurt containing calcium, potassium, vitamin D, and protein to your breakfast routine.

These elements aid in eliminating inflammation and digestive issues, leading to the prevention of rising blood sugar levels. 


Having salmon as the day’s first meal might sound odd, but it tastes delicious with eggs and contains multiple nutrients essential for your body.

It’s the best source of omega-3 fatty acids, making it an anti-inflammatory due to its selenium properties, which help brain function and resolve heart issues. 


Not every fruit benefits the prediabetes condition, as they are high in natural sugars that raise blood sugar level.

Instead, you must include apples, oranges, berries, pears, and peaches to complete the breakfast with proper antioxidants, fiber, and phytochemicals. 


Nuts are perfect for a snack while starving or wanting something light. They are rich in monounsaturated fats, omega-3 fatty acids, and protein, which help stabilize insulin levels and cholesterol.

You can have them roasted or salted in a limited quantity to keep you fuller for a longer time.   

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Breakfast for Prediabetes (Ideas )

It’s best to make breakfast at home, as it cooks with proper nutrition and no extra sugar or preservatives.

You can make breakfast within a few minutes, and some recipes can be made at night and stored in the refrigerator. So, you don’t  need to hassle if you are a late bee; grab and enjoy while driving to work. 

A quick and easy breakfast idea for prediabetes that you can make within a few minutes with limited ingredients is mentioned below: 


No hassle, no strategy; start your day with a nutritious breakfast by making smoothies that taste and look tempting.

Smoothies are easy to make, but the challenge is knowing the exact protein and fiber quantity without adding sugar.  

Breakfast for prediabetes


  • Greek frozen yogurt
  • Berries
  • Milk


  • You only need to wash the berries and dump them in a blender.
  • Add frozen yogurt and a small amount of milk, and press the button. 
  • Now, pour it into the glass and enjoy a refreshing and chilled smoothie. 


Muffins are easy to bake and mouthwatering to have for breakfast.

Each muffin has around 18 grams of carbohydrates and 120 grams of calories, containing whole wheat flour, nuts, and fruits. 

Breakfast for prediabetes


  • Blueberries
  • Yogurt
  • Eggs
  • Peanut butter
  • Whole wheat flour
  • Baking soda
  • Salt


  • Preheat the oven. Meanwhile, you can prepare the muffin batter. 
  • Add all the dry ingredients in a bowl, like flour, soda, and salt, and stir them nicely. 
  • Take another bowl and pour in the liquid ingredients while slowly mixing to make a smooth batter.
  • Pour the liquid batter into the dry ingredients to make muffins, and then put them into the muffin pan evenly.
  • Garnish blueberries on top and put the try in the oven for 15 minutes at 359 degrees. 

Mushroom burritos

A burrito is a perfect choice if you don’t have a sweet tooth and desire something spicy for breakfast. a punch of protein and vitamins that keep you full for a longer time. 

Breakfast for prediabetes


  • Eggs
  • Whole milk 
  • Butter
  • Black pepper
  • Spinach
  • Capcicum 
  • Cheese


  • Add six eggs to a bowl, whisk them together, and add 3 tablespoons of milk.
  • Sprinkle salt and black pepper according to taste. 
  • 1 tablespoon of butter into the medium-heat pan and dump the scrambled eggs.
  • Put around 5 ounces of spinach in boiling water and leave it for 3–5 minutes.
  • Wrap the scrambled eggs, cappuccino, spinach, and shredded cheese on a Burrito. 

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Lifestyle Tips for Managing Prediabetes Through Breakfast

Changing your eating habits can make a vast difference in managing and reversing Prediabetes.

You should control portions of carbohydrates during breakfast, as large amounts can lead to a spike in the blood sugar level.

Additionally, the American Diabetes Association (ADA) suggests balancing your meal with carbohydrates, protein, and healthy fats in the correct proportion to maintain a healthy blood sugar level. 

It’s not easy to manage, but slowly and steadily, you will learn and reduce the carbohydrates.

Side by side, you must intake fiber-based foods in maximum quantity to reduce the glucose in the bloodstream.

I recommend that some foods be completely thrown out of your diet chart. 

  • Avoid stray vegetables, as they are at high risk of contamination and may not meet the same standards as those found in regulated markets or stores.
  • There are no more sodas and juices available in stores, as most of them are high in carbohydrates.
  • Instead of deep-fried recipes, try baked or roasted meals to maintain a healthy blood level.
  • Cook well in olive oil.
  • At least each week, have vegetable-based meals without meat.
  • Stop using butter or other high-calorie elements in your food.
  • Processed or refined foods are extremely low in nutrients and fiber.

Wrap Up

So there you have it. People who are at risk for prediabetes need to eat a healthy breakfast because it affects their blood sugar levels throughout the day.

Pick our healthy meal that has low-fat, fiber, and protein options. Awareness is important because about 38 million American seniors are affected.

As I mentioned earlier and strongly recommended, for a better start, choose foods that are high in nutrients, like yogurt, eggs, salmon, fruits, nuts, and whole grains. Managing things better is easier when you do little things like stay away from sugary drinks and processed foods.

Dr. Clifton Morris
Dr. Clifton Morris

Meet Dr. Clifton Morris, MD. He's a highly accomplished medical professional with an impressive career. He graduated from University Of North Carolina in 1994

He's also a Senior Cardiometabolic Faculty at Baim Institute for Clinical Research.

He did his training in Internal Medicine at Brigham and Women’s Hospital and specialized in Gastroenterology and Cardiac Ultrasound at Tricities Hospital..

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