Healthy breakfast stands for starting out our day the right way, since the first meal of our day is the most important, which is why experts suggest we should not skip it by any means, especially if a person is suffering from diabetes or blood sugar.
Not only will having a proper breakfast routine help you lose the excess weight, but it will also keep you energized for the entire day.
According to a study conducted back in 2014, eating breakfast which includes whole fruit, cereals, grains as well as low-fat milk can aid weight loss. However, if you constantly skip breakfast, you will immediately increase your risk of diabetes type 2.
Another study conducted in 2015 also showed that breakfast is highly important for preventing the type 2 diabetes. But this doesn’t mean that if you’re suffering from diabetes you should constantly consume “boring” but healthy foods. In fact, it’s quite the opposite. Feel free to consume delicious foods for breakfast that you will enjoy. They will make you feel full without spiking up your blood sugar. Research confirms that a high fiber and low glycemic foods will maintain a healthy blood sugar level.
Down below are some of the best breakfast suggestions and ideas for people suffering from diabetes:
Smoothies – They are prepared for less than 1 minute, and are one of the best alternatives of breakfast. They will provide you with a nutritional boost without increasing your blood sugar levels. In order to prepare a diabetes-friendly smoothie, we suggest you use almond milk, fat-free milk, plain nonfat yogurt and green tea. Then, aim for low-glycemic and antioxidant rich fruits as well as vegetables, some of which are apples, strawberries, blueberries, cucumbers, kale, spinach, avocados etc. Be sure to enrich the smoothies with chia seeds, nuts or flaxseeds, since they are loaded with fiber and provide a feeling of fullness.
For instance, try the following recipe:
Mix ½ cup of spinach, ½ cup of frozen berries (raspberries, strawberries, or blueberries), ½ cup of almond milk, and Greek yogurt in a blender. Then, add 1 tsp. of cinnamon and 2 tbsp. of ground flaxseeds and blend for a couple of minutes.
Oatmeal – Oats are rich in soluble fiber which slows the rate of absorption of the carbohydrates. By so doing, it regulates the sugar levels in the blood. Oats are abundant in potassium, omega-3 fatty acids, and folate. You might use rolled, steel-cut, or instant oats. However, don’t use flavored oats because they are rich in sugar. Cook the oats in low-fat milk and if you want, add some honey to sweeten them. Add some chopped apples or strawberries on the top.
Barley – Barley controls the sugar levels in the blood and contains twice the protein than in oats. In a study conducted in 2016, it was proved that barley controls the sugar levels in the blood and at the same time, it lower the risk of diabetes. Barley has dietary fibers which lower the appetite and prevent from cardiovascular disease.
Barley for breakfast:
In some water, soak 1 cup of barley and leave it to stand overnight. The next morning, strain the barley and then put it in a saucepan alongside with 3 cups of water. When it starts to boil, reduce the heat and leave it to simmer for 20 minutes. Optionally, you can add some raw honey!
Low Fat Yogurt – It’s of an essential importance for diabetics. Its GI is low, meaning that it won’t increase the insulin levels. It’s extremely rich in calcium and proteins which will keep you full. Studies proved that the yogurt consumption on a regular basis will reduce the risk of diabetes type 2.
Scrambled Eggs and Toast – It’s one of the best ways to begin your day in the right manner. Eggs are rich in fat, protein, and vitamin D which sustain the energy throughout the day. Scramble 2 eggs in a pan with some olive oil and eat with a slice of wheat toast!
Tomato and Spinach Omelet – This breakfast will provide you with protein and antioxidants. It won’t affect the sugar in the blood but it will keep you full throughout the day. Take a handful of tomatoes and spinach and cook them in a pan. Add 1 tbsp. of olive oil, 1 tbsp. of skim milk, and 2 egg whites. Then, add basil or parsley.
Whole-Wheat Sandwich – Diabetics should be aware of the type of bread they consume. White bread contains added sugar and processed white flour, which can worsen the sugar levels in the blood. So, you need to eat whole-wheat bread rich in fiber that slow digestion and slow the sugar release in the bloodstream. Try wheat toast spread with peanut butter and apple slices on top. If you are not fan of apples, use tomato, cucumber, lettuce, spinach, or cheese.
Almonds and Fruits -Almonds and fruit are perfect alternative in case you don’t have the time to make a sandwich. Almonds improve the lipid profiles in patients suffering from diabetes type 2. It was proved in a 2011 study that the consumption of 2 oz. of almonds lowers the insulin levels. Mix almonds and fruits that have low GI to supply the body with the needed antioxidants and nutrients. Use apples, peaches, oranges, and berries.
- Before eating, measure the blood glucose and then measure it 2 hours after eating. Thus, you are going to find out more about the health effects of these foods.
- Try to cook with olive oil and in a nonstick pan.
- Beware of your portion sizes
- Don’t drink sugar-laden coffee in the morning