Kate Cornell was diagnosed with type 2 diabetes in June of 2005. Since then, she has controlled diabetes through dietary changes, exercise, and, more recently, metformin. She shares her experiences and lessons learned here and on her blog, Kate's Sweet Success, which was named as one of the top diabetes blogs for 2015 by Healthline.com.

Changing what you eat when you’re diagnosed with type 2 diabetes is a necessary evil. Breakfast can be one of the most difficult shifts since many of the breakfast foods we’re used to eating are loaded with carbs.

Things like pancakes, waffles, donuts, and breakfast cereals are easy to identify as foods we should avoid. But this article highlights six breakfast foods that may seem healthy but will wreak havoc with your blood sugar.


Nuts and whole grains sound healthy but when they're combined with dried fruit and added sugar it can be a nightmare for people with diabetes. One cup of granola with raisins and a ½ cup of lowfat milk can equal 108 grams of carbs.

Love granola and don't want to give it up? Find a low-carb variety that fits the bill.

English muffin with nonfat yogurt

Yogurt can be a good choice, but only if you opt for the plain, full-fat variety, which most people don’t do. Otherwise it can be loaded with carbs. Add an English muffin with a tablespoon of preserves, and you’re looking at 88 grams of carbs for your breakfast.

Opt for Greek yogurts that are plain, vanilla flavored, or sweetened with a bit of honey. Skip the English muffin, and try a bit of fresh, seasonal fruit on the side instead.

Bran muffin

A bran muffin sounds so healthy! Unfortunately, in today’s world, everything is oversized. An extra-large bran muffin packs an unhealthy 81 grams of carbs. Add some fruit and you’ll top 100 grams in no time.

Get the taste you crave by making your own lower-carb muffins at home. Check out these blueberry muffins, just as one example.


Smoothies are everywhere these days and are being touted as a healthy way to “eat”. However, those smoothies you can buy are loaded with added sugars and often made with fruits, like bananas, that are higher in sugar. A banana-berry smoothie contains 96 grams of carbs in just 22 oz.

Opt for making your own smoothies at home and you’ll be better off. Check out our 3 Steps to the Perfect Diabetic-Friendly Smoothie for some ideas.

Bagel and banana

This one seems obvious to me; bagels are carb-bombs and bananas contain loads of sugar. If you’re eating this, you’re sabotaging all your hard work.

Instead, how about a couple of eggs and a piece of low-carb toast?

Instant oatmeal

One packet of instant oatmeal with raisins contains 32 carbs, and who can survive on that little bit of food?

Oatmeal isn't all bad, though. It may still be a good option for you (if your meter agrees), but go for steel-cut or old-fashioned oats and do a bit of cooking.

Do yourself a favor and plan to cook in the morning. There are lots of easy, nutritious breakfast options for people with diabetes.

To learn more about diabetes and breakfast:

Eggs, 7 Ways
Why Eating Breakfast Is a Must for Diabetes Health
Healthy Breakfast Ideas: Copy What These Nutritionists Eat