Low Carb Breakfast Choices

By Trina2 Latest Reply 2011-06-11 09:57:10 -0500
Started 2011-06-01 16:59:35 -0500

I have been on and off diets since I was a child. The most weight I have lost at one time is 80 lbs, which I lost before I got pregnant, twice. I was diagnosed with insulin resistance this year, and prescribed Metformin ER 500mg twice a day. I have been on and off so many diets in my life, I think I have messed up my metobolism. I am trying to be aware of the carbs I eat, but where I lose the battle is at breakfast. I'm picky about my eggs, and I don't want them every morning. Most of the time, I don't feel like cooking when I get up, so I need some ideas about breakfast. What are some low carb options out there for breakfast that is healthy. I can't eat cereal because it raises by blood sugar to over 200. Yes, the healthy kind did that. Does anyone have any suggestions? I would greatly appreciate it.

47 replies

Louri 2011-06-07 22:08:43 -0500 Report

I usually do a Slimfast, an egg white, and a piece of fruit. Sometimes, I do oatmeal w/ steel cut oats to help lower cholesterol

appealstome 2011-06-07 04:46:53 -0500 Report

I eat Kashi Go Lean cereal with 13 gr of protein, 10 gr fiber, 1 gr fat and 6 grams sugar with milk. This is only cereal that does not spike my sugar. I also eat pre cooked turkey sausage patties that only need microwaving with cottage or other cheese and pc of fruit. Microwaved frank, hard boiled egg, tuna, etc work for me too. I was told by several dietitians to only eat protein for breakfast due to hormones present upon waking and eat carbs for lunch. One daughter eats left overs for breakfast. jerky or cheese wrapped in turkey, ham or roast beef. Other daughter drinks whey smoothie or eats yogurt with granola.

RAYT721 2011-06-04 13:18:23 -0500 Report

Great question! I say that because it is a topic asked and answered often. Please check the archives (discussion page/search) for keywords like "breakfast" for more alternative ideas to those being shared on this page.

One thing that I learned in my quest to lose weight and regulate my blood sugar is that breakfast truly is the most important meal of the day. Without food in the system, the body is going to run out of energy quickly because food is energy. No, breakfast is not a maple glazed doughnut and a cup of coffee. The word "breakfast" simply means to break the fast. When you go without eating, it is known as fasting. Breakfast allows you to break that fast.

The last time I googled breakfast police I could not find its hours of operation. What this means is that it doesn't matter what you eat. Your body could care less if you eat a blueberry pancake or a crab cake so long as it gets the fuel that is needed to keep your head up off the pillow. There are no rules other than to find things (variety is good) that satisfy your taste buds and your test buds.

I usually start my mornings with a low fat yogurt and/or an Atkins or Fiber One bar. That's me. You could even consider last night's low-carb pasta leftovers, beef stew, a fruit salad, blt sandwich, whatever! You will find what works and doesn't work for you.

You'll find plenty of recipes here, on obesityconnect.com, and all over the internet and library cookbooks and talking with family and friends and co-workers. Don't let the word "breakfast" sway you into thinking any particular dos and don'ts.

Type1Lou 2011-06-02 17:46:20 -0500 Report

Dear Trina,
My breakfast for the last 5 years consists of 2 slices of Wasa Crisp Bread (Light Rye) with 1/4 to 1/2 cup Low fat Plain Greek Yogurt spread on it along with 2 tablespoons of no sugar jam (I like the Polaner and find it is less expensive than the Smuckers)…or instead of the jam, fresh sliced strawberries or peaches with a sprinkle of Splenda. It's about 29 grams of carbs. Before I started using the yogurt, I would use cottage cheese…ricotta cheese would also work well.
Good luck!

donna62M 2011-06-02 16:14:10 -0500 Report

I was told by a dietician that the best breakfast for a diabetic is porridge…I know it is boring but there is something in porridge that helps you to use the sugar in your blood…I will add an apple grated and some cinnamon as well..

Trina2 2011-06-04 12:40:39 -0500 Report

That sounds tasty. I have never eaten porridge. I'm from the south, and we eat grits with lots of butter and salt. Do you have a recipe of how to make porridge?

donna62M 2011-06-04 19:16:32 -0500 Report

I us the cuick oats…I know that rolled oats ar better but I'm impatient…when you add the oats and milk,(as the packet instructions) grate an apple in skin and all and add cinnamon to taste…I cant give you spacifics because I'm from Australia and the packets and timings may be diffrent.

vanrainey 2011-06-02 15:08:39 -0500 Report

One of my favorite ways of doing breakfast is with a breakfast berry smoothy. I posted a copy of the simple recipe on this site just the other day. it sticks to your ribs, has a low carb count, and is good source of protein and fiber. Also check out an article I posted on eating high protein breakfast to stave off hunger later in the day.

jlively1 2011-06-02 12:06:39 -0500 Report

Have you tried whole wheat toast and peanut butter? Also a cheese stick and a hard boiled egg might be a good choice if you are pressed for time in the morning, you could boil the eggs ahead of time.

Trina2 2011-06-04 12:06:22 -0500 Report

Yes, I have tried pb toast & I've sprinkled cinnamon on it to help. I haven't checked my blood sugar after eating it though. I do need to check it more often than I do. I'm also trying to lose weight, so I'm trying to limit my bread intake. It can get so confusing sometimes with don't eat this or that. I've been dieting since I was a child & it hasn't worked yet. :) Thank you for your response.

jlively1 2011-06-02 12:11:13 -0500 Report

The thing to keep in mind is: eat a carb with a protien. So an apple with peanut butter, or wheat toast with peanut butter, oatmeal with milk or cheese, etc. I've also noticed that "good" carbs (complex carbs), like whole wheat toast or real oatmeal (not out of those little packets), don't spike the blood sugar the way that other "bad" carbs do.

Trina2 2011-06-04 12:08:02 -0500 Report

I have a recipe for homemade granola bars that uses quick oats. I don't know if it will spike my sugar, but I'm going to find out. I love peanut butter and apples or bananas.

Copperchef 2011-06-02 11:41:36 -0500 Report

I have found a wonderful web site for low carb eating. My type2 will fluctuate like crazy on certain breakfast meals. http://stellastyle.com/
When he says real food real easy he means it. The truth is this, while it seems like a bit much at first, take baby steps. I love this program, and I am able to eat a lot more variety, including waffles and pancakes without having to worry about my blood sugar. You have to get used to things like soy and almond flour, but as far as I'm concerned I find very little difference in flavor. It also feels very impowering to be able to think your eating regular type food again. A big moral booster for sure.

As a change of pace, if you have a waffle iron(round or square) you can make yourself a grilled ham and cheese sandwich in it while you make your morning coffee or tea. Use it like a panini press.

Trina2 2011-06-04 12:00:42 -0500 Report

Thank you. I wrote the website down & will definitely check it out. I need to lose weight & this site could help with recipes.

PetiePal 2011-06-02 09:13:16 -0500 Report

Breakfasts are hard aren't they? They're all so carb-heavy and difficult. However breaking the nighttime fast is one of the most important things you can do as a diabetic!

I tend to eat a LOT of eggs, (usually 5-6x a week) and protein for breakfast. More cereals skyrocket my sugar although I have been able to stand oatmeal and different types of hot cereal alright.

Make sure you have a good protein filled breakfast and if you have bread of any sort that it's whole grain like toast etc.

MrsCDogg 2011-06-02 12:26:30 -0500 Report

At my local Kroger I get a brand of LC bread that is Healthy Life brand. Most of it is between 5 and 7 g per slice which is pretty low for bread. It makes great toast and grilled cheese sandwiches!

Trina2 2011-06-04 11:55:50 -0500 Report

We don't have a Kroger here, but there is one where we are going on vacation & I will look for it there. Thank you for your response. I have a bread machine & I would love to find a recipe for low carb, healthy bread that I can bake in it.

MrsCDogg 2011-06-04 18:35:57 -0500 Report

At my pharmacy they also have a Healthy Life Market. In there I found a bread machine mix for low carb bread. I didn't think to check the expiration date on the yeast that was included and the bread turned out a little flat. If you can find a health food store you might be able to find some lower carb bread mixes. :o)

MoeGig 2011-06-02 06:25:34 -0500 Report

In a glass cereal bowl, pour a small amount of Olive Oil to cover the bottom, put in two eggs, add whatever else you want, pieces of bacon, ham or left overs from last night's dinner, grated (or small pieces) of cheese, olives (cut up), cut up asparagus or avocado, onions, mushrooms, etc. Whatever I put in, I cut up into small pieces. The coup de grace is a topper (splash) of heavy cream. Two minutes in the microwave on 1/2 power (depending on how you like the eggs). Quick and easy, and different every day…limited only by your imagination of what to put in.

Trina2 2011-06-04 11:53:23 -0500 Report

That is a really good idea. I am going to try that & see how eggs taste cooked in the microwave. Tomorrow we go to church & would be a good time to try it on my family, because Sunday mornings are usually pretty hectic. Thank you very much.

edvel54 2011-06-01 19:10:28 -0500 Report

Hi Trina.
Might try Carnation sugar free instant breakfast, add a little ice make it into a smoothie type drink.

I usually have a fiber plus bar and a small piece of fruit.

Trina2 2011-06-01 19:22:05 -0500 Report

Thank you edvel54. I've been wondering about drinks like Ensure or Glucerna, but I forgot about Carnation. I tried to make a smoothie w/plain yogurt and fruit, but it didn't turn out very good. Thanks again for your suggestion.

PetiePal 2011-06-02 09:14:55 -0500 Report

I'd steer clear of Carnation/Ensure/Glucerna. All I've heard from nutritionists are that it's not worth it.

Check out recipes for smoothies. One of my favorites is:

-Skim or 1% milk
-1 scoop chocolate whey powder
-1 Tbsp Peanut Butter (best if it's the no sugar added or natural kind, but any works)
-vanilla/almond extract
-Vanilla or plain Greek yogurt
-Fruit like Blueberries, Blackberries/Strawberries/1/2 a banana

This power shake does me well in the morning and keeps me full till lunch without spiking my blood sugar.

Trina2 2011-06-04 11:49:43 -0500 Report

Thanks PetiePal. I have used a whey protein powder a few years ago, before the dr diagnosed me with insulin resistance, and gave me meter. I read somewhere that the whey protein causes weight gain, so I stopped using it. Is that true?

Dev 2011-06-01 18:17:47 -0500 Report

Now that it is summer we eat a summer salad made of Mung beans. Ther are green beans high in protein and very easy to digest when soaked overnight. Soak them overnight. remove water in the morning. you can sprinkle a little salt and paper and you are ready to go. you can squeeze a lemon, add chopped cucumber or any other juicy veggie. Feels great on a hot summer morning.
You can also steam it lightly in microwave for a minute or so.
we also soak some peanuts sometimes to go with it.

Other option is oatmeal but since you are having problem with cereal, oatmeal lmight be a problem too.

In Indian stores you get flour of lightly roasted chickpeas. They are smaller and darker versions of the garbanzo beans you get here. They are heavy in protein and low in carbs compaired to all other beans. You can mix this flour with yogurt and a little salt. tastes good. you can also make pancakes etc but that will need cooking.

Trina2 2011-06-01 19:25:08 -0500 Report

Thank you Dev, I have never heard of Mung beans, but I am going to look for them. I like trying new things. I live in SC, so its hard to find stores that sell a variety of International foods. Well, stores that sell the good foods. If I come across it, I will try it. Thank you again

Harlen 2011-06-01 18:03:59 -0500 Report

Hello and welcome Trina
One of the things I do so I dont need to cook every morning
1 doz eggs,1 cup salsa ,1 lb Jimmy Dean sausege .1cup 4 cheese
10 fiour tortillas
Cook and brake up sausege take out of pan,scramble eggs with salsa and 2 tbs
of 4 cheese cook till dun as you like .
Heat up the tortillas
Mix sausege and eggs at end of cooking spoon into tortilas with a sprinkle of cheese . You can freez them and they are good ,low carb and you only cook them one time a week ?? ez to grab and go
Hope this helps
Best wishes

Kirla 2011-06-01 17:58:16 -0500 Report

I tried a lot of different foods in the morning and have found that drinking a low carb protein shake first thing when I get up only spikes my blood sugar maybe 15-40 points most days. Then about 2 hours later I will eat 1 serving of sunflower seeds or peanuts along with my fiber supplement and a cup of coffee or tea. Keeps me going till lunch.

Trina2 2011-06-01 19:26:58 -0500 Report

Thank you Kirla. I have been wondering about protein shakes and how it affects blood sugar. Thank you so much for the info.

dietcherry 2011-06-02 09:29:11 -0500 Report

Kirla turned me on to protein powder too Trina and it has worked miracles for me! I take it in the morning and dont get hungry until noon/early afternoon, it doesnt spike my blood sugar, its delicious like a thin milkshake, its inexpensive, and best of all has allowed me to cut my daily insulin dose by nearly a third! Now I wasnt a big meat eater to begin with and probably wasnt getting enough protein in my diet anyway so my results may be atypical. Its worth a try!

Trina2 2011-06-04 11:41:47 -0500 Report

Which type of protein powder did you get? I'm wanting to cut back on the amount of meat I eat each day. LOL!! If it helps me lose weight it would be great.

dietcherry 2011-06-04 18:55:01 -0500 Report

I buy the brand at Walmart. Its $14.88 and the label says about 27 servings if one scoop is used per day, but it lasts me a good 6 weeks at that dose so I dont know why the label says that. I love the vanilla; the chocolate is okay-Im not a big chocolate lover; the strawberry is always sold out so havent had a chance to taste it. I take it in milk but one morning had to take in water cause milk was gone but it was still fairly good! :)

pattroyka58 2011-06-04 15:19:57 -0500 Report

Personally, I'd add a "Benefiber" type fiber serving AND a SF "Metamucil" type fiber serving to the shake, along with a T of Chia seeds (runningfood.com) for extra fiber and protein.

jeffrey9127 2011-06-01 17:41:30 -0500 Report

Hello Trina2. Sometimes I have a half of a cup of cottage cheese, and an apple. You will feel full without eating a lot of carbs. I also eat cottage cheese at night as a snack, and have very good BS readings in the morning. I hope this helps you. Good luck!

Trina2 2011-06-01 19:29:38 -0500 Report

Thank you Jeffrey9127 that is very helpful. Do you eat plain cottage cheese or put other fruit with it? I haven't eaten cottage cheese by itself, but I'm willing to try. :)

jeffrey9127 2011-06-01 20:37:04 -0500 Report

I usually eat the cottage cheese by itself, but I have mixed in pineapple. I think it tastes pretty good.

Gimpalong 2011-06-02 01:28:11 -0500 Report

You can also put a little peanut butter on the apple, and it will give you some other protein. Or you can use the apple and peanut butter for a snack. I enjoy the pineapple with cottage cheese.