Have Diabetes and am confused about the Dos and Dont’s. What is a healthy breakfast for you? Things you should follow and avoid. Then this is the correct article to go for…
Eating breakfast especially a healthy breakfast on time is essential if you have diabetes. It helps in weight loss and can positively improve blood sugar control and insulin sensitivity. Whereas, skipping breakfast can result in an increased risk of type 2 diabetes.
Eating a larger, higher fat and higher protein breakfast reduce blood sugar and maintain body weight.
Some people with diabetes experience higher blood sugars in the morning as the liver breaks down sugar overnight and the cells can also be a bit more resistant to insulin at this time.
Also, studies have shown that blood sugars tend to rise after breakfast meals, two times higher than after lunch.
Important Advice for Diabetics
1. Don’t skip your breakfast. Eat breakfast every day at the same time.
2. Always eat breakfast at home. Avoid eating breakfast at restaurants.
3. Breakfast can include 1,000 calories or more with astronomical amounts of carbohydrates and fats.
4. People with diabetes should know their numbers or the number of carbohydrates they should aim to eat at every meal.
5. Take the guidance of your doctor and dietitian in knowing your numbers.
6. Sometimes people with type 2 diabetes are more insulin-resistant in the morning than at other times of the day, but this is not always the case.
7. After knowing your numbers keep diabetes-friendly breakfast staples in your kitchen.
8. Maximize Protein Intake. It helps in the development of healthy tissues and muscles.
9. Eat fiber rich foods like nuts, seeds, wheat bran, oat bran.
10. Eat two smaller morning meals 2-3 hours apart. It reduces your blood sugar levels and keeps you healthy.
11. Be cautious about salt intake. Stick to fresh and home cooked foods as most salt comes from packaged foods.
12. Potassium rich foods like dark leafy greens, broccoli, avocado, bananas, sweet potatoes and asparagus helps to reduce salt’s effect on health.
Say Good Bye to dull breakfast and opt from these classic and excellent breakfast choices recommended for diabetic people.
Healthy Breakfast for Diabetics
1. Oatmeal
Especially in winter have unsweetened oatmeal several days a week. It contains 4 grams of fiber per cup which keeps blood sugar levels steady. Eating a cup of oatmeal five or six times a week helps in reducing the risk of type 2 diabetes by 39 percent.
2. Non-Fat Milk
Women consuming more calcium and Vitamin D are less likely to get diabetes and heart disease. Consuming more calcium reduces cholesterol levels and weight as well.
3. Easy Protein Pancakes
Pancakes have 22 grams of protein per serving. It is simple, easy and quick to make.
5. Keto Egg Muffins
They contain 5 grams of carbs per serving. Following ketogenic diet is good for diabetes.
6. Pumpkin Pancakes
They are a high-protein breakfast, especially when topped with sugar-free syrup and little stevia.
6. Eggs
Eat hard-boiled eggs. Eating anti-inflammatory omega 3 rich eggs is better.
7. Muesli
They contain resistant starch which is good for gut, gut bacteria and insulin resistance as they are low in carbohydrates.
8. English Muffins
Consuming peanut butter, almond butter, avocado, and Dos ricotta is good for diabetics.
9. Omelette
One egg contains at least 6 grams of protein add vegetables. Avoid sausage and cheese.
10. Cottage Cheese
Consuming cottage cheese with yogurt and fruits or nuts is a healthy meal for breakfast.
11. Yogurt
Go for unsweetened yogurt. If you prefer sweet food then use raspberries, pumpkin seeds, or blueberries. It is a protein-rich breakfast that offers some fiber and good fats.
12. Avocado
You can fill avocado with an egg or a low-salt cottage cheese which is very healthy for diabetic people.
13. Bread
Avoid white bread as it is low in nutrients. Instead use sprouted grain and sourdough bread which are rich in fiber, probiotic content, and digestibility.
14. Grilled Peanut Butter and Strawberry Sandwich
Eat a peanut butter sandwich on whole-grain bread. For added fiber and sweetness add a few strawberries. This combination of protein and fiber will help you in controlling diabetes.
