6 breakfasts prepared in 15 minutes, without increasing blood sugar

Roasted chickpeas

Chickpeas are a rich source of plant protein, with a light, crunchy taste that does not cause boredom. The glycemic index (GI) of chickpeas is low, high in fiber and abundant in protein, and does not increase blood sugar levels. You can also boil chickpeas, mix with a little olive oil, then roast in the oven or air fryer for 10 minutes. Do not fry or roast with a lot of oil because it increases fat and calories, easily increasing blood sugar.

Peanut butter with banana

This dish only takes less than 5 minutes but helps you feel full for a long time and does not increase blood sugar levels. Cut a banana into two slices, spread some peanut butter between the two slices, then squeeze them together like a small sandwich. This combination is rich in protein, potassium and healthy fats, contributing to reducing sweet cravings while providing steady energy. People with diabetes should choose bananas that are just ripe to reduce the amount of natural sugar.

Egg salad

Eggs are rich in healthy protein, which increases feelings of fullness. Eating one egg a day can meet the body’s daily protein needs. However, diabetics should only eat 3-4 fruits per week to control cholesterol index. You can make egg salad with cherry tomatoes, mix in some seeds or boiled eggs with half an avocado for breakfast to help increase the feeling of fullness for a long time.

Chicken and vegetables

Pan-fried chicken combined with carrots and bell peppers helps supplement lean protein, fiber and antioxidants that are beneficial for people with diabetes. A light breakfast that combines fiber, protein and healthy fats provides energy, limits overeating at noon and dinner, thereby better controlling blood sugar. You should wash the chicken and vegetables in the evening, cut the chicken breast thinly and sauté for 10 minutes in the morning to enjoy.

Protein-rich smoothies

Puree Greek yogurt, some nuts or fresh milk with vegetables or apples with peanut butter to increase vitamins, minerals, and vitamins for the body, with little effect on blood sugar levels. Starting the morning with this drink is suitable for people who have a habit of exercising in the morning. Because protein promotes post-workout recovery and muscle gain.

Stir-fried bean sprouts with lean meat

Combining stir-fried green bean sprouts with onions, tomatoes, cucumbers and some lean meat provides fiber, lean protein and healthy fats. This dish takes less than 10 minutes to prepare and cook, suitable for busy people’s breakfast. You should choose olive oil to control your fat intake, avoid increasing blood sugar, saute until cooked and use vegetable oil instead of animal fat.

Besides choosing breakfast, diabetics should prioritize drinking a glass of warm water in the morning, walking or doing gentle, relaxing exercises to help maintain stable blood sugar during the day.