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Breakfast is the most important meal of the day they say and nothing could be truer. While everyone needs to heed this advice, people with diabetes need to have a hearty breakfast every day without fail. Research-based evidence suggests having a healthy breakfast can help with weight loss, which in turn improves blood sugar levels and insulin sensitivity.
Those who eat a healthy breakfast every morning are usually slimmer, have lower insulin resistance and tend to have better diets. Skipping breakfast, on the other hand, is associated with a higher risk of type-2 diabetes.
Diet plays a major role in controlling diabetes and its treatment. Not skipping breakfast is preventive of diabetes. Not just that, you need to eat the right foods to prevent the onset of type-2 diabetes. Get daily diet suggestions from expert nutritionists with FITFEAST and keep a track of your nutritional, calorie, and water intake.
More often than not, we don’t have enough time to sit down on the dining table and have a healthy breakfast. You may be tempted to have a quick jam toast with milk or a muffin and coffee. The mix of sugar and caffeine is bad for you. What you eat for breakfast should provide energy till lunchtime, at least. That’s why the foods you consume should be valuable sources of energy. Eating something sweet like a muffin or a donut at a coffee shop will give you a temporary sugar high, which will be great till you reach the office but won’t give you enough energy to work hard in the first half.
Fiber is something no one should miss out on. Like in other meals, you should get some fiber, which keeps you full without raising your blood sugar levels. It hits two spots with a stone – controlled blood sugar and fewer calories. Having fruits or whole grains like oats is a good way to get 7-10 grams of fiber. Eat high-fiber bread and cold cereals.
A healthy breakfast constitutes healthy sources of carbohydrates and lean protein. Carbs provide the energy you need throughout the day, the digestion of which slowed down by the protein. Eating just carbohydrates leads to quick digestion, which causes a spike in your blood sugar levels. Taking protein keeps you full for longer. Have an egg with toast, fruit with yogurt or pancakes with eggs. Peanut butter with toast is also a good combination.
Do you like breakfast drinks? Expert nutritionists suggest that your body gets the required nutrition from whole foods. A lot of people like to drink juice regularly but it contains significant amounts of carbs and calories, which can lead to a rise in blood sugar and weight gain. If you like drinking smoothies, have a hard-boiled egg with it. You can have some oatmeal with hard-boiled eggs as well.
Processed meats like bacon, sausage, and ham aren’t healthy proteins even though they don’t add carbs to your diet. Any food that provides excess calories and little or no nutrition is a bad breakfast choice. Even if you’re in a hurry, avoid having breakfast bars, large cups of coffee with lots of whipped cream and caramel. Avoid sweetened cereals and breakfast pastries as well.
Skipping breakfast can put you in danger of several chronic diseases, which makes it the worst thing to do. It can affect your mood and energy levels, migraines, worsen hangover, and affect your metabolism. Moreover, people who skip breakfast are at a higher risk of heart attacks, weight gain, risk of cancer, reduced cognitive functioning, and type-2 diabetes. Do not skip breakfast under any circumstances.
Oatmeal is one of the best breakfast options - it’s easy to make and quite healthy. Unsweetened oatmeal helps in decreasing insulin resistance in some people. You can add nuts, seeds, and fruits for taste. These ingredients add fiber and protein, which maintains blood sugar levels.
Hard-boiled eggs save you time when you’re in a hurry. Having just one egg before you leave in the morning is enough. However, eggs contain cholesterol and that isn’t good news cause diabetics are at a higher risk of diabetes. But the good news is that eating 6 or fewer eggs a week doesn’t impact cholesterol.
Muesli is another breakfast option that matches the benefits of oatmeal. Muesli contains starch, which reduces the number of carbs absorbed into the bloodstream. Moreover, starch is good for the gut and gut bacteria and reduces insulin resistance.
Non-fat unsweetened yogurt is a good food to start your morning with. Add some fruit and berries to add flavor to it. Greek yogurt, for that matter, has higher contents of protein and fewer carbs as compared to normal yogurt, which makes it great for diabetics.
Well, you have to do away with maple syrup. Make them with whole-grain bread and flour. Don’t exceed portion size and toppings; honey, maple syrup, too much butter should be avoided. You can use some peanut butter and fruitå instead.