Tofu is a versatile and great breakfast option because it’s low in carbs yet has a lot of protein and fat. Despite its carb content, it’s a good option. Oatmeal contains soluble fiber that aids blood sugar control and may keep you feeling full for longer. If you’d like to make your oatmeal tastier and more nutritious, try adding ingredients such as cinnamon, berries, nuts, seeds, or Greek yogurt. In addition, beta-glucan helps you stay fuller for longer by promoting the release of peptide YY in the gut, which signals fullness ( 14, 15).

Oats contain a specific type of fiber called beta-glucan, which is responsible for most of its blood sugar–lowering effects. Oatmeal is a nutritious breakfast dish made from steel-cut, rolled, or instant oats.Īlthough oats have a relatively large amount of carbs, oatmeal may be a good option because it may help lower blood sugar levels due to its fiber content ( 11, 12).Ī standard serving of oatmeal made with 1/2 cup (40.5 g) of oats and 1 cup, or 250 milliliters (mL), of water contains ( 13): Try mixing up an overnight chia seed pudding to enjoy their benefits. SummaryĬhia seeds have a lot of soluble fiber and are low in carbs, making them a great breakfast option.

For additional sweetness, you can add a little sugar-free sweetener like stevia. To enhance the flavor, add fun toppings such as unsweetened coconut shreds, chocolate chips with no added sugar, or cocoa nibs. Shake well to combine and refrigerate overnight ( 7, 10).Īn overnight chia seed pudding made using this recipe contains: To it, add 1 oz (28 g) of chia seeds, 1 cup (244 g) of unsweetened almond milk (or low fat, nonfat, soy, or any milk of your choosing), and a dash of vanilla extract. To make an overnight chia seed pudding, you’ll need a mason jar. In addition, the soluble fiber in chia seeds may help lower your blood sugar levels by slowing down the speed at which food moves through your gut and is absorbed into the bloodstream ( 8, 9). Digestible carbs are those that your body can use, and they raise blood sugar levels.Įven though a 1-oz (28-g) serving contains 12 g of carbs, 9.8 g come from fiber and may not raise your blood sugar levels ( 7). Chia seeds are suitable for people with diabetes since they have a lot of fiber and healthy omega-3 fatty acids yet are low in digestible carbs.

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