Best types of breakfast for people with Diabetes, according to health expert
Breakfast is frequently referred to as the most essential meal of the day, and with good reason.
You’ve been fasting all night while you slept, so it’s time to refuel your body so that you can get a strong start on the day and hit the ground running.
If you have diabetes, deciding what to eat for breakfast is even more crucial. You don’t want your blood sugar (glucose) to drop too low by skipping breakfast, nor do you want it to spike too high by consuming the wrong foods and beverages.
However, do not try to wing it. Given how much is at stake, it is essential to get competent assistance.
First step: Consult a dietitian
General dietary advice for people with diabetes are quite constant, but there is no one-size-fits-all approach. Rebecca Copeland, a registered dietician at OSF HealthCare, emphasized the importance of obtaining a doctor’s recommendation to a dietitian. A dietician will provide advice that takes into account all relevant criteria, such as an individual’s age, gender, body type, medical condition, taste preferences, etc.
Rebecca explains that when a person is diagnosed with diabetes, they sometimes fall victim to dietary extremism.
Rebecca stated, “People’s eating habits tend to be either extreme or nonexistent.” “For instance, when they hear that they should avoid sweet breakfast items such as pastries, drinks, doughnuts, and certain cereals, they sometimes switch to an all-meat breakfast diet consisting of ham, sausage, eggs, etc.
“However, there is a huge gap between all-sugar and all-meat diets, so they must find a balanced strategy that includes carbohydrates, protein, fiber, and good fats. It is crucial to see a dietician for this reason.”
Diabetes-friendly breakfast tips
While persons with diabetes are not required to abstain from entire food groups, they should adhere to some recommendations while beginning their day.
There is nothing quite like the aroma of sausage, bacon, or ham sizzling in the morning. Despite the fact that they are all protein-rich, these savory favorites are typically heavier in sodium and saturated fat. And because diabetics are more susceptible to cardiovascular disease, these meats should be ingested in moderation.
Recent research indicates that the quantity of saturated fat in our diet is a more accurate predictor of blood cholesterol levels than the cholesterol content in egg yolks.
“The American Heart Association now says that one egg a day is OK for people with increased risk of heart disease, such as those with diabetes,” Rebecca said.
- Fruit: Fruit is always a good choice because it’s generally high in fiber. This balances its natural sugar content by slowing the digestion process, which keeps your blood sugar stable.
- Bread: Choose bread products (bread, muffins, biscuits, pancakes, waffles, etc.) that are made from whole grain flour instead of refined flour. Both kinds are high in carbohydrates, but refined flour has been stripped of all its fiber, vitamins and minerals. Without fiber, it’s digested very quickly, which causes your blood sugar to spike.
- Potatoes: Hash browns and home fries are also breakfast favorites, but the carbohydrate-heavy starch in these foods is converted to sugar in our blood stream. And if they’re fried in certain oils and fats, it can also increase their saturated fat content. If you want potatoes in the morning, it’s best to boil or steam them and enjoy them alongside high-fiber foods.
- Cereal: Choose cereals that are low in added sugar. There are plenty of healthy, high-fiber options for cold cereal, but a good choice for hot cereal is plain oatmeal. Even though it’s high in carbohydrates, it’s also high in fiber, which will slow the digestion of the carbohydrates and keep your blood sugar stable. To add some flavor, consider adding fruit, cinnamon, nut butter (almond butter, peanut butter, etc.), protein powder or an artificial sweetener.
“With regard to cold cereal, remember to stick to the serving size recommendation on the label,” Rebecca said. “People have a tendency to go way over a serving size, which means they’re getting a lot more sugar than they think – even with a low-sugar cereal.”
You probably prefer honey on biscuits and syrup (maple or high-fructose corn syrup) on pancakes and waffles. However, these delicious toppings are loaded with sugar. Instead, you should go for fruit or nut butter.
Fruit juice should be avoided since its sugar quickly raises blood sugar levels. Choose from unsweetened or artificially sweetened coffee, tea, or water as an alternative. Other possibilities include fruit-flavored water and white milk, which is limited to one serving due to its lactose sugar level. There are also many diet juices that are minimal in sugar.
When searching for something to spread on your toast or muffin, butter is not the ideal option due to its greater saturated fat content. Choose a more nutritious alternative, such as nut butter, avocado, Greek yogurt, or hummus. Trans fat-free margarine is also a suitable option because it is typically lower in saturated fat and higher in beneficial fats, which help lower bad cholesterol.