Breakfast
is a very important meal of the day. If you're diabetic, it's very
important that you do not skip breakfast as your sugar levels might be
low after not eating overnight. Furthermore, the right breakfast will
provide much-needed energy to begin the day right.
A healthy breakfast can help you
maintain an ideal body weight, one of the key factors in diabetes
management. Having diabetes does not mean that you've got to eat bland
foods all the time. You can eat a wide variety of tasty foods at
breakfast that will fill you up without increasing your blood sugar
levels too much. A high fiber and low glycemic index breakfast menu will
help you maintain a healthy blood sugar level.
Here are 8 healthy breakfast options for those who suffer from diabetes.
1. Smoothies
For a quick meal, a smoothie is
the perfect option. Smoothies, when made with the right ingredients,
will give you a nutritional boost without raising your blood sugar
level.
To make a diabetes-friendly
smoothie, some good options for the base ingredient include plain nonfat
yogurt, fat-free milk, almond milk, and even green tea. Next, choose
antioxidant-rich and low-glycemic fruits and vegetables, such as apples,
blueberries, strawberries, avocados, spinach, cucumbers, kale, and so
on. You could also top your smoothie with nuts, flaxseeds, or chia seeds
to increase the fiber content that promotes a feeling of fullness.
Here's a great smoothie recipe:
1. Put 1/2 cup of spinach into a blender.
2. Add 1/2 cup of frozen berries like blueberries, raspberries, strawberries, or a mixture.
3. Add 1/2 cup each of Greek yogurt and almond milk.
4. Add 2 tablespoons of ground flaxseeds and 1 teaspoon of cinnamon powder.
5. Blend for a couple of minutes.
2. Oatmeal
Hot or cold, oatmeal is a cereal
that you can enjoy several times a week. The soluble fiber in oats slows
the rate at which your body breaks down and absorbs carbohydrates,
which helps to keep your blood sugar levels stable. Furthermore, oats
are rich in omega-3 fatty acids, potassium, and folate.
You can choose from steel-cut,
rolled, or instant oats. However, it's best to stay away from flavored
varieties as they are often packed with sugar. Oatmeal is fast and easy
to make. You can cook the oats in skim or low-fat milk and sweeten them
using raw honey. You can make your oatmeal even healthier by throwing in
some nuts or chopped fruit such as apples and strawberries.
3. Barley
Barley is another great
breakfast ingredient that can help keep your blood sugar level under
control. Plus, it has twice the protein and almost half the calories
that oats have, making it one of the best breakfast foods.
A 2016 study carried out at Lund
University in Sweden shows that barley can rapidly improve people's
health by reducing blood sugar levels and the risk of diabetes. This is
down to a mixture of dietary fibers found in barley, which can also help
reduce your appetite as well as cardiovascular disease risk.
To make barley for breakfast:
1. Soak a cup of pearl barley in water overnight.
2. The next morning, strain the barley and add it to a saucepan with 2-3 cups of water.
3. Bring it to the boil, then cover and reduce the heat. Let it simmer
for 20 minutes, until the grains are tender and most of the liquid has
been absorbed.
4. Add a bit of raw honey and nuts to the cooked barley.
4. Low Fat Yogurt
A nice bowl of low-fat yogurt is
also great if you're diabetic. Low-fat yogurt has a low glycemic index
rating, meaning it won't spike your insulin levels after eating it.
Furthermore, yogurt provides a good amount of protein, calcium, and many
other essential nutrients that will keep you fueled throughout the
morning. You can eat a bowl of plain Greek yogurt, or make it even
healthier by adding some almonds and chopped fruit like fresh pears,
apples, blueberries, or strawberries.
5. Scrambled Eggs and Toast
Eggs are such a versatile food and
make an excellent choice for people with diabetes. In fact, if cooked
right, the popular breakfast of scrambled eggs and toast is one of the
best ways to start the day. The protein, vitamin D, and fat in the eggs
helps to sustain your energy level and keep you satisfied until lunch
time.
6. Spinach and Tomato Omelet
A spinach and tomato omelet
makes for one satisfying and filling breakfast. This will give you a
healthy protein-rich treat that also offers an antioxidant boost. The
protein in the egg whites will help keep you full without affecting your
blood sugar levels. It also slows down glucose absorption, which is
very helpful if you suffer from diabetes.
Method:
1. Cook a handful of spinach and tomatoes in a nonstick pan with 1 tablespoon of olive oil.
2. Add the whites of 2 eggs and 1 tablespoon of skim milk.
3. Finally, add some fresh herbs like basil and parsley or some of your favorite spices.
7. Whole-Wheat Sandwich
Bread is a staple breakfast item.
But if you're diabetic, you must choose your bread wisely. White bread
is made with highly processed white flour and added sugar, thus it can
be bad for your blood sugar level. Choose whole-wheat bread for a better
nutrient-rich option. The fiber in whole-wheat bread slows digestion,
which in turn slows the release of sugars into the bloodstream.
Whole-wheat toast with peanut butter, topped with thin apple slices makes for a great breakfast.
8. Almonds and Fruits
When you're in a rush and do not
have the time to make an omelet or a sandwich, almonds and fruits make a
great on-the-go breakfast. Eating almonds improves glycemic control and
lipid profiles in people who suffer from Type 2 diabetes. Pairing
almonds with a fruit that has a low glycemic index will provide the
power of antioxidants and other vital nutrients. Some good examples of
low-glycemic fruits that you can enjoy for breakfast include peaches,
apples, oranges, and berries.
So, next time you're in a hurry,
grab a handful of unsalted almonds and a fruit of your choice and eat
them on the run. Or, if you have a tiny bit of time, mix some chopped
almonds and fruits such as kiwis, pomegranates, apples, or strawberries
with two tablespoons of cottage cheese.
Additional Tips
• Always cook with less fat by using nonstick pans and a healthy cooking oil such as olive oil.
• Avoid sugared coffee in the morning to ensure you're eating a healthy breakfast.
• Watch your portion size.
• Keep your kitchen stocked with healthy and diabetes-friendly breakfast foods.
• Measure your blood glucose both before eating and two hours afterwards to learn the effects of any food or meal.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: Apple, avocado, barley, Blueberries, breakfast, cucumber, diabetic, flax seeds, Fruits, healthy, low fat yoghurt, Nuts, Oatmeal, sandwiches, scrambled eggs, smoothies, Spinach, strawberries, tomato, whole wheat
