Healthy Morning Meal: Blueberry Granola for Diabetics as a Crunchy Breakfast Option
In the quest for a balanced and nutritious breakfast, we present a recipe that is both delicious and diabetic-friendly: the Blueberry Granola. This recipe, rich in fiber, healthy fats, and protein, is a breakfast win due to its fiber-rich oats, protein-packed nuts, and antioxidant-loaded blueberries.
The Blueberry Granola recipe takes just 10 minutes for prep and 25 minutes for cook time, serving 8. The dry ingredients, including rolled oats, almonds, pumpkin seeds, sunflower seeds, chia seeds, cinnamon, salt, and a touch of coconut oil, are combined in a bowl. The wet ingredients, such as sugar-free maple syrup or monk fruit sweetener, and vanilla extract, are stirred into the dry ingredients.
After baking at 300°F (150°C) for 20-25 minutes, stirred halfway through to prevent burning, dried blueberries are mixed into the granola once it has cooled. The blueberries not only add a sweet, tangy flavour but also help combat inflammation linked to insulin resistance.
Expert tip: Portion sizes should be controlled as granola is calorie-dense, with a recommended serving size of 1/4 cup. A balanced diabetic-friendly granola should prioritize protein, fiber, and healthy fats over simple carbs. This recipe nails that balance, according to Dr. Sarah Johnson, Registered Dietitian & Diabetes Educator.
Lisa, a 52-year-old Type 2 Diabetic, finds this recipe helpful as it lets her enjoy breakfast without spiking her glucose levels. Low-glycemic breakfasts, such as this granola, have been shown to improve blood sugar control throughout the day, according to the American Diabetes Association in 2023.
Experimenting with spices like turmeric and nutmeg can add flavour without sugar. Adding a scoop of unflavoured whey or plant-based protein powder can boost protein content in the granola. The granola can be stored in an airtight container for up to 2 weeks.
This diabetic-friendly Blueberry Granola can be served with Greek yogurt, chia pudding, or unsweetened almond milk. To avoid hidden sugars, it's best to steer clear of store-bought granolas that may contain maltose, agave, or cane syrup. Alternatives to sugar-free syrup can be monk fruit, stevia, or erythritol.
Enjoy this nutritious and flavourful Blueberry Granola as a part of your balanced breakfast routine!
