According to International Diabetics Federation, approximately 463 million adults (20-79 years) lived with diabetes in 2019. In India, about 50.9 million people suffer from diabetes alone. Lack of awareness and unhealthy food habits is one of the primary reasons for it.
Every diabetic patient struggles to keep their blood sugar in control. They have to select the food they take. Many believe that skipping meals could help them curb the irregularity in blood sugar levels. However, this is a myth. A diabetic person should never skip a meal instead break three big meals to six small meals. You should eat every two hours because fasting more than two hours is unhealthy for you. Talking about breakfast, since it is the first meal of the day, it should have all the essential nutrients, protein, vitamins, low sugar, fat, and minerals with the right complex carbs to give you the right start.
Why is the low glycemic index (GI) preferable for diabetic’s breakfast?
So, what should your diet majorly include? The person with diabetes is advised to eat low glycemic index (GI) food. Low GI food is slow to digest, absorb, and metabolize by our body. This prevents a sudden spike in blood sugar level instead it gradually increases. There are many options of low GI Indian food including ragi, bajra, jowar, broken wheat, barley, oats, wheat, soybean, buckwheat, chickpeas, kidney beans, brown rice, lentils, fruits, and vegetables. For high fiber food, you can consider carrots, broccoli, mushrooms, zucchini, tomatoes, cauliflower, green peas, and green leafy vegetables like drumstick leaves and methi. So you can include these in your breakfast for diabetics.
Advice for cooking
You can also adopt other lifestyle changes to maintain a diabetic-friendly diet. It is always better to boil, bake, or stir-fry your food. Always avoid deep fried, sugary or processed food especially in breakfast. The healthy alternative to trans-fat food is the daily consumption of olive oil, flax seeds, fish oils, canola oil, raw nuts, whole milk, and avocados in small amounts. Our Breakfast for Diabetics Recipes help you plan your meal and make cooking easier so that you eat healthy meals that are filling as well as tasty.
58 Diabetic-Friendly Indian Breakfast Ideas:
Ragi – Best Breakfast for Diabetics Patient
Ragi or Finger millet is high protein cereal. It has 30 times more proteins when compared to the other cereals. Ragi is rich in benefits that fight to regulate diabetes. The antioxidants and collagen in ragi delay aging and keeping our skin and organs young. Because it has low glycemic index, it reduces food cravings and slows down starch absorption, thus helps in regulating the blood sugar for a person with diabetes.
Ragi is also high in vitamin C, iron, and calcium. Finger millet also has properties that increase good cholesterol for a healthy heart. Intake of ragi will lead to a rich fiber diet that helps in easy digestion and weight loss.
1. Instant Ragi Rava Dhokla
Ragi Rava Dhokla Recipe is a healthy preparation of the well-known sooji dhokla made with just semolina. However, in this Ragi Dhokla recipe, we have combined the ragi flour with semolina or rava. Dhokla gets its flavor and delicious texture from added sesame and mustard seasoning as well. You can try this recipe along with Green Chutney as a healthy high protein Indian breakfast for diabetics.
2. Ragi-Oats Thepla
The Ragi Oats Thepla Recipe is a healthy preparation of the range of Gujarati Theplas. The addition of ragi and oats to the thepla makes it packed with nutrition, taste and adds nutty flavor to the thepla. Unlike traditional thepla, this needs to be eaten fresh. However, this thepla is great for high protein, making it the best breakfast for diabetics.
3. Ragi Balls Karnataka Style
This Ragi Recipe is an authentic dish of Karnataka. It is a staple food for farmers who resides in the rural parts of Karnataka. It is an art to make this at your house as the proportion and technique have to be right. Usually, Ragi mudde is made in a deep pot with water being boiled and then we add ragi flour and whisked till it thickens. Then Ragi mixture can be shaped into balls after it cools. Ragi is a staple ingredient of Karnataka and Jharkhand. It is used in many forms making it a good breakfast for sugar patients.
4. Vegetable Ragi Momo Recipe
The ragi momo Recipe is a simple and healthy recipe made from few ingredients, finger millet and sautéed vegetables. Since these dumplings are made with ragi, they have to be served hot right out of the steamer. The Ragi Momo tastes delicious and makes a perfect breakfast for Diabetics or snacks. However, you must know that Ragi is a little dry flour. So you should eat when it is hot and fresh to enjoy its goodness and taste.
5. Ragi Oatmeal Kanji Recipe
The Ragi Oatmeal Porridge Recipe is one of the most nutritious breakfast for diabetics. This Kanji recipe is made with the addition of ragi flour and oats. You can either make it sweet by adding jaggery, honey, or even simply chop bananas. You can make it savory by adding a pinch of salt and serve the Ragi Oatmeal Kanji for breakfast.
6. Ragi Suger Free Cake
Ragi cake is very simple to make and it compliments well with your breakfast tea. You need to add ragi flour, whole wheat flour, eggs, oil, and whisk it all well to bake. You can also add some supersedes to make it more nutritious.
7. Ragi Cheela
This is one of the best breakfast for diabetics. It is super simple to make as well. Just take a cup of ragi flour, add water and make a batter and add a pinch of salt. Then heat a tawa and spread the batter. Enjoy the super healthy ragi cheela.
Bajra or pearl millet is high fiber grains used in Indian for time immemorial. Nowadays, dieticians and nutritionists recommend it because of its benefits. Bajra has low GI, which means it increases blood sugar slowly as compared to other grains. It also keeps us fuller for a long time. Bajra has many other benefits: high in proteins and amino acids, a good source of Iron and Vitamin B1.
8. Bajra Methi Missi Roti Recipe
Bajra is used in Indian kitchens for making a range of healthy snacks and flatbreads. This is a healthy breakfast for diabetics as it controls high blood sugar levels. This recipe contains bajra, whole wheat flour, methi leaves, curd and paneer and hence it is full of good carbs and lean protein.
9. Bajra Khichdi Recipe
Khichdi is a healthy dish for diabetics, if it is cooked with more fiber-rich grains than white rice, it would be a blessing. Bajra khichdi is an excellent addition to a diabetic diet. It is rich in fiber, and lentils add protein to the dish. Moreover, it is light on the digestive system and easy to prepare.
10. Bajra Bread
Bajra bread is very simple to make and it compliments well with your breakfast tea. You need to add bajra flour, whole wheat flour, eggs, oil and whisk it all well to bake. You can also add some supersedes to make it more nutritious.
11. Bajra Dosai
Bajra dosai is a delicious pearl millet crepe which is excellent for gluten-free breakfast for diabetics.You can soak the bajra, uraad daal and moong daal. Then grind it to make smooth batter. Now heat a tawa and spread this batter to make crispy bajra dosai. This is delicious and healthy. You can eat it with coconut chutney.
12. Bajra Roti Recipe
The roti eaten as a healthy breakfast is very important for those who have high blood sugar levels and need a complex carb. This recipe consists of millet, whole wheat flour, and ajwain. So you can make your everyday roti even healthy now.
The egg has more than one benefit. It is rich in protein and fact. If you want to avoid the yolk, you can make any of the following recipes with or without egg yolk.
13. Masala Omelette
A spicy combination eggs blended with flavourful spices, tomatoes and onions. Masala omelet is the classic Indian breakfast recipe that easy to prepare and full of flavor. You can start your day with this healthy masala omelet.
14. Baked Eggs
Baked eggs are a very healthy and easy breakfast for diabetics. If needed, separate the egg yolks and whisk the egg whites and topped with cherry tomatoes, onions and a handful of other ingredients of your taste. Then bake the mix and cook to perfection. This is a quick recipe ideal for your busy day.
15. Parsi Eggs
Parsi dishes are very flavorful with mild spices and herbs. You can try making Parsi style scrambled eggs with pepper, subtle spices, and herbs. You can eat it with bun, bread or pav.
16. Boiled egg
A boiled egg can be a wholesome breakfast in itself. Just take few eggs and boil it for 8-10 mints. Take it off the flame and let it cool. Peel it and cut into halves. If you are concerned about the yolk, you can scoop away few yolks and sprinkle pepper and salt on the others. You can also top it with finely chopped onion, tomato and chili. Now go ahead and dig in.
17. Egg salad
It is a very easy recipe, and it allows you to combine it with various ingredients. Boil the eggs, dice it in bigger chunks, and add chopped onions, bell pepper, almonds, pumpkin seeds, salt , pepper and oil. Enjoy the egg salad as healthy breakfast for diabetics.
Oats is a very healthy grain, and you can use it in many recipes. Even though oats are not a traditional kitchen ingredient but today has blended well with the Indian cuisine. The most common way of including instant oats is by making porridge from it. Here we will give you more options to use oats in your healthy breakfasts.
18. Oats Idli
Idli making seems a long process when we have to prepare for its fermentation. Here we are going to make quick oats idli without fermentation. This recipe is very similar to the recipe of making instant rava idli. Use the oats flour and rava for batter base. Season it with your favorite spice or herbs and stream it. Enjoy it with coconut chutney.
19. Oats Dosa
Oats dosa is again a long process when we have to prepare for its fermentation. Here we are going to make quick oats dosa without fermentation. Use the oats flour, rice flour and rava for batter base. Heat up a pan, spread the batter and make the crispy oats dosa . Enjoy it with healthy sambhar and coconut chutney.
20. Oats Upma
Healthy upma is made by cooking oats and mixed vegetables. This recipe is simple and takes only 30 minutes including both the preparation and cooking. It is good breakfast for diabetics.
21. Oats Nuts Porridge
Oats porridge is made with oats, water or milk. Both instant cooking oats or rolled oats can be used in this recipe. This recipe takes about 5 to 6 minutes to cook. When the oats is cooked, you can add flax seeds, walnuts, pumpkin seeds, chia seeds and almonds to make it more nutritious.
22. Fruits Oats Smoothie
Berries like blueberry, strawberries, and others are a great source of fiber and an ideal breakfast for diabetics who prefer to have their meal on the go. To add some fiber to your diet, you can mix flax seeds to the smoothie. Go for almond milk as it will not raise the blood sugar; instead helps it to control. Chia seeds and flax seeds can also help make your breakfast extra nutritious, so don’t hesitate to add these super seeds.
23. Overnight Oats Meal
Porridge and muesli breakfast for diabetics are healthy, but they are not the only ways to eat oats.
The easiest no-cook breakfast recipe is soaked oats and flaxseeds in milk and leave it overnight. Soaking allows the oats and flax seeds to absorb the milk and soften. So there is no need for cooking at all in this recipe yet it is filling and healthy.
Dalia or broken cereals is one of the healthiest and simples foods, low in fat and cholesterol, high in iron and fiber, good in carbs.. It is a perfect breakfast recipe which is wholesome, filling and full of fiber. This healthy recipe is less on oil and spices and can be an ideal breakfast for weight watchers, office goers, kids, pregnant and lactating mothers and those who want to eat clean and healthy food. It is also healthy breakfast for sugar patient
24. Vegetable Dalia
It is a healthy one pot meal of vegetable dalia. You can add dalia, cut vegetables and season it with salt.
25. Dalia Upma
This Upma recipe is quite common in South Indian households. You may also squeeze a lemon on top of the Dalia Upma recipe in the form of a garnishing, as it will add a tangy flavor to the dish. You can also eat this Upma recipe as a snack with a piping hot cup of tea or coffee.
Buckwheat is hearty grain found in pancakes and soba noodles. It may help people with diabetes maintain healthy blood sugar levels. Research shows that the extract of buckwheat lowered meal-related blood sugar.
26. Buckwheat Pancakes
Pancakes are delicious breakfast that can be easily prepared in absolutely no time. The pancake made with buckwheat flour is very healthy and nutritious. Drizzle some honey or top the stack with some fresh fruits to add to the taste. This make is best breakfast for diabetics.
27. Japanese Soba Noodles
Noodles don’t sound like breakfast, but if you are a brunch person, this is a perfect meal option. Noodles are the favorite meal across ages and nations. It is so for the delicious taste and the ease of its preparation. These Japanese soba noodles with the goodness of buckwheat are easy to make and taste delicious when stir-fried with any sauce of your taste. You can also add some veggies like mushrooms and carrots.
28. Buckwheat Tabbouleh
A traditional Middle East salad, Tabbouleh is a mix of veggies tossed with lemon juice and olive oil. This tabbouleh recipe has goodness of buckwheat in abundance and plenty vegetables. Packed with delicious flavours and nutrients, this buckwheat tabbouleh is excellent for a day meal. Still you can have it for late breakfast.
29. Kuttu Ki Puri
The Indian adaption of buckwheat is crisp and tasty puris. It is made with buckwheat flour specially during the fasting season of Navratri. These are quick, easy and delicious with a sabzi of your choice. Kuttu aata goes well with curd as well.
30. Kasha Bread
Kasha or roasted buckwheat grouts bread is healthy, and tastes almost like a cake. It is made of kasha, along with cream, buttermilk and nuts. With a beautiful, smooth texture, kasha bread is a delicious option to enjoy.
Bitter gourd is absolutely nutritious and healthy. It is advices for the people with low eye-sight and for diabetics.
31. Karela Juice
Simply grind the Karela and squeeze the juice. To reduce the bitterness of the drink, add some jaggery or honey to it, or take sweet fruits like apple or pears. You can even add lemon juice and mint to lessen the harsh taste of bitter gourd juice. A pinch of black pepper and ginger can also decrease the bitterness and make it more palatable.
32. Karela Bhujiya
It is simple and easy recipe of karela. Thinly slice the karelas and plenty onions. Heat up the pan and add both the ingredients in oil. Stir it well till it cooks well. Later eat it will low card rice or any type of rice you wish. This will taste delicious.
Fenugreek is full of plenty of goodness to enrich your diet. Its seeds contain fiber that can help to slow down your digestion, increase the amount of insulin that your body releases and reduce the rate at which your body absorbs sugar.
33. Methi Oats Thepla
Thepla is a traditional Gujrati dish now you can add oats and methi is generous amount and make the thepla even healthier. This recipe combines the goodness of methi with that of oats.
34. Methi and oats roti
Methi, when mixed with the goodness of oats, becomes the super-rich food. It is rich in fiber content and low in the glycemic index. This makes it a perfect dish for diabetics.
Spinach is a nutritional powerhouse and has a wealth of minerals and vitamins. Research says that one cup of spinach contains 6 percent of your daily value of magnesium, a mineral that can help regulate your blood sugar. This type of ingredient in your diet can help offset the low levels of magnesium usually seen in people with type 2 diabetes.
35. Masoor Dal And Palak Khichdi
Masoor Dal And Palak Khichdi Recipe is a delicious and healthy Khichdi filled with good health and with flavors from panch phoran and ginger. Serve this Khichdi along with Boondi Raita and Papad for a comforting meal.
36. Palak Dhania Dosa Recipe With Figaro Olive Oil
This is the breakfast idea for a wholesome dosa that you can make for breakfast or dinner. Add the goodness of spinach and coriander. Serve it along with chutney and sambhar.
37. Palak Mushroom Makhani Recipe – Creamy Spinach & Mushroom
The Palak Mushroom Makhani Recipe is a healthy and creamy spinach preparation that is simmered along with spices and roasted mushrooms. It makes a perfect Indian Dinner along with Tawa Paratha and Salad.
38. Andhra Style Palakura Pappu Recipe (Spinach Dal Recipe)
A comforting dal made with a blend of toor dal and spinach and tempered with curry leaves, mustard seeds and crushed garlic – serve with hot steamed rice and rasam for a simple weeknight dinner.
39. Palak And Kala Chana Sukhi Sabzi
Palak And Kala Chana Sukhi Sabzi is a great combination of kala chana and spinach in a tangy curry flavoured with Indian masala. You can start your day with this.
A great source of fibre and proteing, Moong dal is the healthiest way to load up these nutrients in your diet. This recipe of Moonglet ensures a healthy and guilt-free snacking!
40. Moong daal idli
Replace the regular rice batter with moong daal and healthy rice. Blend it well and use the same method of preparation. When cooked in stream take it out and eat it with chuteney.
41. Moong daal cheela
This is one of the best breakfasts for diabetics. It is super simple to make as well. Just take a cup of soaked moong flour, grind it, add water and make a batter and add a pinch of salt. Tou can also add seasoning of your taste. Then heat up a tawa and spread the batter. Enjoy the super healthy ragi cheela.
42. Sprouted green moong
For the healthy diabetic-friendly breakfast, soak the green moong and let it sprout. You can also add black gram. Later mix it with finely chopped onion and tomatoes add pinch of salt and enjoy the breakfast.
43. Moong Dal Kiwi Coconut Soup
Moong daal when boiled becomes thick. Add diced coconuts and kiwi. Boil it with your favorite seasonings and enjoy the soup.
44. Moong daal paratha
Make dough of moog daal flour and wheat flour and kneed it soft. Then roll out in the shape of parathas and cook it over the tawa. Enjoy I twith any pickle or chutney.
Drumsticks are a boon for diabetics as they are known to reduce spiked blood sugar levels significantly. It is also known to enhance the gall bladder function, which in turn is helpful in lowering blood glucose.
45. Drumstick Sambar
Kerela offers a typical Drumstick Sambar recipe which is both healthy and flavorful. Next time you plan to make sambhar, add plenty of drumsticks and coconut and sambhar masala with tamarind. It is a delightful dish.
46. Drumstick Mutton Masala
Trusting the recipe of drumstick mutton masalas from the South is something you will not regret. Add drumstick in the regular mutton curry recipe and relish the goodness of it. This is really a wonder brunch meal for the diabetic.
47. Drumstick Rasam Masala
Cook rasam with drumstick and add the goodness in all the food in your plate. This recipe is great compliment with any main course.
48. Mustard Drumstick
This drumstick recipe is specific to west Bengal and Jharkhad. You can make a paste of mustard seed and tomato adding garlic to it. When the broth is cooked add drumsticks an make it tender. This a very healthy dish.
49. Drumstick Leaves
Drumstick leaves is equally nutritious and goof for diabetics. Just use the chopped leaves and cook with little oil and pinch of salt. You are good to go with roti or rice.
50. Drumstick Leaves with Moong Daal
Add handful of drumsticks to the moong daal. Later heat oil and add garlic for tadka.
Quinoa (pronounced keen-wah) is eaten and prepared just like any grain. However, it is not the same type of grain as we use generally. It is high in protein, low on the glycemic index, high in fiber, gluten-free and full of vitamins and minerals. There is nothing not to like about quinoa especially for healthy breakfast for diabetics.
51. Quinoa salad
Adding quinoa to your salad makes it both a nutrition and flavor boost. Try it cooled, cooked and combined with toasted almonds or walnuts, chopped apples and orange sections with unsweetened shredded coconut. Dress with fresh lemon juice and light olive oil. It is one of the best breakfasts for diabetics.
52. Quinoa And Black Bean Salad
Quinoa salad with black bean is doubly beneficial for people dealing with diabetes. Black bean is another nutritious food that control blood sugar level. Like quinoa, black bean is rich in proteins, low in calories and fibre with many other essential nutrients.
53. Egg-Topped Quinoa Bowl
Make quinoa bowl with all-season cherry tomatoes, nuts, vegetables and hot sauce. Top the bowl of goodness with fried egg. Enjoy the meal.
54. Veggie-Quinoa Soup
Toast quinoa and add vegetables in this hearty soup, making it the kind of dish that can be adapted to the seasons. You can add baby carrots , beans, and asparagus. Add seasoning to make up the flavor base for the broth.
55. Spinach-Quinoa Cakes with Bell Pepper Relish
The quinoa cakes is like a veggie burger, but softer in texture. Enhance the fluffy cooked quinoa by loading in chopped spinach, plus goat cheese and lemon juice. The simple bell pepper offers a fresh, crunchy finishing touch. Eat with a tossed lettuce salad, mashed cauliflower and vegetable.
56. Mushroom quinoa with barbeque sauce
Boil quinoa and add mushroom to it. Meaty, no-prep mushrooms will add richness and earthiness to the salad. You can dress this with barbeque sauce.
57. Orange Cinnamon Breakfast Tea
English breakfast tea bag and a fresh orange with pinch of cinnamon will go really well along you diabetic-friendly breakfast.
58. Ayurvedic Tea
You can take amla tea, which includes raw amla with a sprinkle of rock salt, or use it to brew a diabetic-friendly tea.
It is not easy to control you diet in every meal but we can make every meal healthier without compromising on taste. In this blog we have tried to curate array of healthy breakfast for diabetics. Please consider taking six small meals rather than three big meals and try to fit the above recipes according to your taste and mood. We hope you could control your blood sugar level by mindful food intake. Share with us other recipes if you find something really interesting.
The diabetics breakfast should be rich in protein, fiber, low on GI, low sugar. One can consider taking oatmeal, muesli, greek yogurt, omelets, pancakes, or cottage cheese.
The best type of breakfast could be overnight oatmeal, which requires no cooking, oats smoothie, moong dal cheela, karela, drumstick sambhar, and more. All these are fiber-rich dishes which helps to regulate the blood sugar.