My Favorite Diabetic Breakfast

Here's my favorite breakfast. We'll analyze it some on the other side.

Almond Butter – 2 tablespoons (goes on 1/2 of celery)
Avocado – 1/2 California Haas
Black Beans – 1/4 cup
Black Olives – 5
Broccoli – 2 spears
Celery – 1 stalk cut into halves
Cucumber – 4 slices with some lemon squeezed on
Cherry Tomatoes – 2 sliced in half
Hummus – 2 tablespoons (goes on 1/2 of celery)
Jicama – 3 slices

Let's see what the numbers are. This breakfast is about 540
calories; 344 from 38.2 grams of fat, 144 from 36.1 grams of
carbohydrate, and 52 from 12.9 grams of protein. (Note: I
used fitday.com to get the nutrition numbers for each food item
but their totals did not add up correctly. My nutrition software
will be a big improvement on fitday!)

I really like this breakfast and eat this or something similar
nearly every day. Sometimes I add some scrambled eggs or an
omelette and usually take out the celery when I do that.

This breakfast, as described above, actually probably has too
much fat. Fat makes up about 64% of this meal; carbohydrates
account for about 28%; and proteins about 9%. You can
eliminate almost half the fat by not using the almond butter.
That's probably what I will start doing in the future, as much as
I like that almond butter.

Now here are a few things that may surprise you about this
breakfast (or maybe not).

• Every item on the list has both carbohydrates and
  protein.
• The broccoli actually has 1.7 grams of protein and 4.1 grams
  of carbohydrates.
• The almond butter has the most fat, almost 19 grams.
• Only the jicama and cucumber have no fat.
• The black beans have the most carbohydrates, 8.5 grams.
• The avocado actually has more carbohydrates, 5.9, than the
  hummus, 5.0.
• The avocado has the most fiber at 4.6 grams.
• Not surprisingly, the almond butter has the most protein,
  4.8 grams.
• There are just over 13 grams of fiber in this meal, a pretty good start to getting your 25-50 grams for the day.

Like I said earlier, the almond butter may have to go just to
cut down on the amount of fat. If you replaced the almond
butter with hummus, the net affect is eliminating 15 grams of
fat, almost 2 grams of carbs, and nearly 4 grams of protein.
That's about 160 calories off this meal. Probably a wise idea!

Well, even with eliminating that almond butter, this is still a
pretty good breakfast. If you start eating this breakfast or
something similar, it will definitely keep your blood sugars down
and help in controlling your blood sugar levels.

Let me know how this breakfast works for you, or if you create
something else, please share it and I will post your meal plan
on www.stompingdiabetes.com.