Eating a hearty breakfast is a must for all of us. But, it’s especially important if you are diabetic. In fact, skipping breakfast regularly puts you at a risk of developing type 2 diabetes.
According to several studies on diabetes, eating a higher fat and moderate protein breakfast may actually help to reduce fasting blood sugar. Since these breakfast choices are lower in carbohydrates, they are also effective for losing weight. Some people with diabetes experience higher blood sugar levels in the morning. This is because the liver breaks down sugar overnight and the cells become a bit more resistant to insulin at this time.
We also know that blood sugar tends to rise after breakfast. It may rise up to two times higher than after lunch! High blood sugar after meals also leads to carbohydrate cravings because the sugar stays in the bloodstream instead of going into the cells. The cells then signal to the body that it needs to eat more sugar to effectively fuel itself. Therefore, eating a low carb breakfast will minimize the resulting glucose response and means your blood sugar will be better balanced throughout the day!
Here are five diabetics breakfast ideas to help you stay healthy.
1. Grilled peanut butter and banana sandwiches
Instead of grilled cheese sandwiches, try your hand at grilled peanut butter sandwiches. Use whole wheat bread and crunchy peanut butter for extra goodness. Slice a banana and roast on low flame for some added fibres and sweetness. This meal will keep you full for long!
2. Roasted vegetable egg omelette
Omelettes are great because you don’t have to follow any particular recipe and can throw anything into an omelet. Use leftover vegetables from the night before. This is a great way to increase the nutritional value, prevent spoilage, and boost your fiber content. This is a heavy meal which will help keep you full!
Unsweetened oatmeal is a great breakfast staple. Add nuts or seeds, a spoonful of plain Greek yogurt, and berries to incorporate some additional food groups. These toppings will increase the fiber and protein content – all of which help provide a more subtle increase in blood sugar levels and prevent a sudden spike!
4. Cottage cheese
Cottage cheese or chhena also makes for a great breakfast option. Sweeten the cottage cheese with jaggery and add nuts or fruits to the mix. This breakfast is low on carbs, rich in calcium and definitely filling!
5. Sprouts salad
Sprouts are packed with powerful nutrients and almost no fat and sugar content at all. Soak the grains overnight and in the morning add hard boiled eggs, a dash of lime, salt and black pepper to the sprout salad. This salad is delicious and very nutritious!