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Breakfast And Diabetes
Everyone has heard that breakfast is the most important meal of the day unless you live under a rock. But do you happen to know the actual science behind this? It’s quite evident from the name itself that breakfast quite literally “Breaks” the overnight fasting that your body has been doing. This makes it even more important for diabetes patients since it replenishes their own supply of glucose. But most breakfasts we know are high in calories so we at Mantra Care have come up with a list of foods that can be included in a diabetes breakfast.
If you are a diabetes patient then you must be aware that you need to of the consequences of not maintaining a steady glucose level in your body at all times. It is also medically proven that your body exhibits more insulin sensitivity in the morning which makes it easier to for the body to complete the sugar metabolism.
It is quite sad however that most of the breakfast options available are high in Sugar, Sodium, Fat, and other similar nutrients. Which are notoriously famous for increasing blood sugar levels. If you were to replace these high sugar or high carb meals from your palette and replace them with something which has more nutritional value.
Diabetes Breakfast Options
Breakfast is that one meal that varies differently all around the globe ranging from Japanese Potato Salad Sandwich to Samosa and Poi, Bahn Mi, Porridge, Cassava, and even Bacon and Sausages. To say the least most of these breakfasts are not very healthy in fact they either containing huge amounts of simple carbs or fat. This makes us wonder are the healthy options to choose as a diabetic.
Diabetes Breakfast options can be hard to find. Running to work and prepping beforehand is hard as it is. To have to go through a proper run-through to decide what to eat and what not to eat can be impossible. This is why to make it easier for you, we’ve decided to provide you with a list of options available.
Eggs
Eggs are the most famous breakfast in the western domain, most European and American countries consume eggs in various forms scrambled, hard-boiled, sunny side up, fried and omelette and thousands of other options.
However, you might wanna steer clear of adding cheese and other high-carb ingredients to your eggs, because that might defeat the whole purpose of choosing the healthier options.
Why is egg considered healthy? To answer that question, the egg is an amazing source of protein. With 6gm of protein in each egg and 70 calories. With all the dietary restrictions imposed upon you with diabetes, breakfast can be a task.
Chia Seeds Pudding
Sounds a little bland but just 2 tablespoons of Chia seeds contain 10 gms of fibre and 5 gms of protein. With the high levels of omega 3 fatty acids present in them, they can be deemed as some of the most healthy food options for diabetics.
You can consume them after soaking them in water or make chia pudding Chia smoothies, Raw chia, Chia Truffles. You can even bake them in bread.
Along with the massive amounts of nutrients present in them, they help reduce the risk of Type 2 Diabetes. Chia seeds are probably the best dietary supplements a diabetes breakfast should include.
Smoothies
Smoothies are a new trend. You must have come across videos of your favourite fitness coach mixing all sorts of fancy food supplements and blending them all in to create this. Ever wonder why these funny-looking smoothies are such a rage right now?
It’s simple, the perfect blend of protein and fibre with tiny amounts of sugar is what makes these smoothies so magical.
Smoothies are that one diabetes breakfast that can help you bring down your blood sugar levels if consumed consistently. and let’s not forget, it’s kind of fun to watch all those colourful fruits and vegetables blending in together.
The most classic smoothie that’s diabetes-friendly and refreshing can be made in just 5 minutes. Just add Yogurt, berries and milk. Try avoiding any artificial sweeteners because that would defeat the whole purpose of this healthy diabetes breakfast.
Mushroom Sandwiches or Burritos
Mushrooms are the safest option for diabetic patients to add some texture to their breakfast pallet. They are known for having a low Glycemic Index. Mushrooms also have a considerable effect on improving your bone density.
Along with these are multiple other health benefits like they contain polysaccharides and Vitamin B which improve your blood sugar levels and lower your cholesterol. Just make them ahead of time and bake them as and when you like.
Corn Cheese And Basil Frittatas
With the goodness of corn and basil, these frittatas are a great pick for someone with diabetes. And although starchy carbs pose a threat to diabetic patients because they can lead to a spike in blood sugar levels. when consumed in moderation, they can make for a great breakfast.
Prep them at night and put them in the fridge. you can bake them in the morning or prepare a fresh batch. One serving of these little egg bites can be quite satiating and tasty as well.
Each of these has 6gms of protein along with 5.2 gms of carbs. Basil adds a rich flavour and all parts of these special ingredients can help lower your blood sugar levels to a great extent.
Tofu Scramble Sandwich
This High protein scramble can be a real game-changer for people who are trying to lose weight of body fat percentage. And the fact that it is low in calories only helps it top the chart of diabetes breakfast list.
Tofu has high amounts of protein and is known to improve skin elasticity.
With 8gms of protein in each 100gm serving and 2 gms carbs, you can eat to your heart’s content and be healthy. Do NOT overeat to compensate for the fewer calories though because that would make it useless. While we’re on the topic let’s make sure you know which foods to avoid.
Shakshuka
Less heard of but one of the most delicious foods you can include in your diabetes breakfast. It’s a delicate combination of poached eggs and tomato-based sauce. You can add some greens to it if you like, customize it to your needs, spice it up, and voila!
This protein-filled dish will keep you full for longer and keep your cravings at bay.
Fruit Salads
Even though most fruits contain high amounts of sugar, berries are an exception with a high amount of fibre berries like blackberries, blueberries, and even strawberries and are suitable for a low carb diet.
Moreover so are coconuts, limes, lemons, rhubarb, and blackcurrant. They also are a rich source of antioxidants that prevent inflammation.
Eating just fruits in your breakfast is not recommended but you can add them to boost the nutritional value of your diabetes breakfast.
Breakfast Options To Avoid
Although it is good to eat breakfast it is important that you pay heed to whatever it is that you’re putting inside your body. Because if you partially follow the advice and start having breakfasts that are extremely unhealthy then you’re doing more harm than good. If you overload your body with such foods then they will evidently affect your health, especially as a diabetic.
Breakfast with a good amount of fibre, protein and healthy fat makes you feel energetic in the morning. And breakfast with high sugar levels and fats can make you feel lethargic and sluggish. Over the period of time, if you continue to consume these breakfasts then it can lead to excessive weight gain. The chances of this happening to a diabetic patient are even higher. They can even experience a progressive worsening of their disease.
Here are some of the breakfast options that you should steer clear of, more so if you have diabetes.
Sugary Breakfast Cereals
This myth that all of us have been made to believe in is the idea that cereals are good for us. But what you probably have not realized is that these very cereals have added sugars which can be really harmful to you. And they can be even more harmful if you have diabetes.
They are high in carbs and low in protein. With the amounts of added sugar they have, after a point, they are left with no nutritional value.
Pancakes and Waffles
A popular choice for weekend breakfasts these sugary delights are loaded with sugar. they can immediately spike up your blood sugar levels. And to add to the morbidity, people top these with maple syrup, chocolate syrup, and whipped cream.
Pancakes and waffles are made of white flour, eggs, and milk. this refined flour is one of the leading causes of insulin resistance in diabetes patients.
Topped with the sweetening maple syrup with has high fructose levels and can elevate your sugar levels.
Fruit Juice And Granola Bars
Fruit Juices are the most popular choice when it comes to breakfast. They can be really nutritious too but only when they are freshly squeezed without any added sugars.
The fruit juices that you buy at the supermarket are really harmful as they have huge amounts of calories and fructose. Fructose is a sort of sugar that instantly dissolves into your blood.
Granola Bars might sound like a good idea to indulge yourself in because they are advertised as healthy. But before you start munching on it remember to take a look at the nutrition label. Make sure that if you’re opting for it as a healthy option, it does not have huge amounts of carbohydrates. Some people might opt to skip meals have these instead but whichever you choose make sure it doesn’t spike up your sugar levels.
Diet Guide For Diabetics
If you’re looking to lower your blood sugar levels and find healthy diabetes breakfast options, here’s a little guide to things you can and cannot include in your meals. The preferred and the most effective way is to adapt to a low-carb diet. A low-carb diet is quite effective and has been proven to reduce body fat most effectively through substituting your body fuel from carbs with other macronutrients.
Having a low-carb diet has been proven to be extremely effective for type 2 diabetes because of its efficiency to decrease high blood sugar levels, pumping up the body’s insulin sensitivity and lowering weight. Apart from the health benefits, it has effects on epileptic patients and patients with Alzheimer’s and Parkinson’s disease.
Vegetables For Diabetics
Although vegetables are a healthy alternative on any given day. But while sticking to a low-carb diet it’s necessary to be mindful of the ones you eat. To limit your daily carbohydrate intake you must steer clear of all starchy vegetables or at least moderate your consumption.
The good news is that there are several non-starchy vegetables with low carb content. So we advise that you include these in your diabetic breakfast or other meals throughout the day.
- Romaine lettuce
- Spinach
- Swiss chard
- Bok choy
- Kale
- Celery
- Radishes
- Cucumber
- Asparagus
- Cabbage
- cauliflower
- broccoli
- Kohlrabi
- Fennel
- zucchini
- peppers (especially green)
- green beans
- Brussel sprouts
- Green onions
- tomatoes
Meat, Poultry, And Seafood For Diabetics
Meat and poultry have been established as a great source of protein for decades, and have therefore been called a staple for a low-carb diet. Almost all meat, poultry, and seafood are low in carb content, and rich in protein.
Fresh meat is a treasure of vitamin B which is known to reduce the risk of type 2 diabetes. Fish and shellfish are low-carb foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free.
But you need to make sure that the cooking method does not involve dipping these in heaps of oil. Deep frying your meat and fish will worsen your diabetes.
Nuts And Seeds For Diabetics
Most nuts and seeds are low in carbohydrates, yet rich in calorie content. They have extensive amounts of fibre, that can make you feel full early. Apart from benefits to diabetes, frequent nut consumption can also lead to decreased risk of cancer, heart diseases, and more chronic illnesses. Nuts make for good snacks you can even include them in your diabetes breakfast.
- Almonds
- Macadamia
- Hazelnuts
- Brazil nuts
- Pili nuts
- Pistachio
- Pecan
- Walnuts
- Flax seeds
- Hemp seeds
How To Cook For Diabetics
We have been taught to fear fats and oils all our life. But fear no more, This low-carb diet is a fat-friendly diet. What’s more interesting is that fats keep you full for longer, so you might stop feeling hungry between meals while your body is using it as its primary fuel. So while you think might be making diabetes-friendly meals your choice of oil can make or break the deal.
You should cook your food with SFAs (saturated fats) such as Avocado oil, coconut oil, lard/tallow, ghee, and palm oil. Use Monounsaturated such as Macadamia oil, and olive oil for dressing & sauces, in smaller quantities.
A Word From Mantra Care
Do you want to get rid of diabetes? Join our online diabetes consultation program and reverse your Diabetes naturally through lifestyle changes such as a Personalized Diet plan, Exercise, dieticians, and health coaches.
