diabetes and breakfast

Navigating Diabetes Through a High Carb Breakfast

We really enjoy reading Frank's blogs - they're always informative and personal. He writes:

I have always found diabetes extra challenging to manage around big meals. I’m the kind of person who likes to try a bit of everything at a party. I try not to let diabetes get in the way of enjoying myself on special occasions like birthdays or Christmases, because they only come around once a year. Often the consequence of this has been high blood sugar levels that are tricky to bring down in the hours that follow.

One of the biggest advantages of having an insulin pump is the extra flexibility that it gives me to work around high blood sugar levels and navigate my diabetes enjoying a high carb breakfast. With tricks like temporary basal insulin rates, the pump has definitely saved me hours of frustration in trying to bring my blood sugar levels down in the aftermath.

Yesterday my pump got it’s first taste of a high carb meal, as I took the wheels out for a spin over breakfast. I had been craving pancakes all week, so my order was going to be a no brainer.


Here's a diabetic-friendly pancake recipe that uses whole grains and natural sweeteners to create a delicious and satisfying breakfast option. These pancakes are designed to have a lower impact on blood sugar levels compared to traditional pancake recipes. Remember to always consult with a healthcare professional before making significant dietary changes, especially if you have diabetes.

Diabetic-Friendly Whole Grain Pancakes


  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon (optional)
  • 1/2 cup unsweetened applesauce
  • 1/2 cup low-fat milk (or non-dairy milk)
  • 1 large egg
  • 1 tablespoon melted coconut oil or olive oil
  • 1 tablespoon honey or maple syrup (optional)
  • 1 teaspoon vanilla extract


  1. Mix Dry Ingredients:

    • In a mixing bowl, whisk together the whole wheat flour, baking powder, baking soda, salt, and ground cinnamon (if using).
  2. Combine Wet Ingredients:

    • In a separate bowl, whisk together the applesauce, low-fat milk, egg, melted coconut oil or olive oil, honey or maple syrup (if using), and vanilla extract.
  3. Combine Wet and Dry Mixtures:

    • Pour the wet mixture into the dry mixture and gently stir until just combined. Be careful not to overmix; a few lumps are okay.
  4. Let the Batter Rest:

    • Allow the batter to rest for about 5-10 minutes. This helps the ingredients meld and allows the pancakes to become fluffier.
  5. Cook the Pancakes:

    • Heat a non-stick skillet or griddle over medium heat. Lightly grease with cooking spray or a small amount of oil.
    • Pour 1/4 cup of the batter onto the skillet for each pancake. You can adjust the size to your preference.
        • Cook until bubbles form on the surface and the edges look set, about 2-3 minutes.
        • Flip the pancakes and cook for an additional 2-3 minutes, or until golden brown and cooked through.
      1. Serve and Enjoy:

        • Serve the pancakes warm with your favorite toppings, such as fresh berries, a dollop of Greek yogurt, or a drizzle of sugar-free syrup.
        • These whole grain pancakes provide a balanced combination of fiber, protein, and complex carbohydrates, which can help stabilize blood sugar levels and provide sustained energy. Remember that portion control is still important, and you can adjust the recipe to meet your dietary preferences and nutritional needs.
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