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Very often breakfast is named as the most important meal of the day. In particular, this statement may be more accurate for people with diabetes and the reason is simple: The quality of the food eaten in the morning helps keep your blood sugar level stable throughout the day. However, on many occasions having nutritious, tasty and filling breakfast options can be a struggle for diabetics, the main reason being the many popular breakfast food alternatives that have a high carbohydrate content. It is well known that one of the main rules of diet for diabetics is to manage the amount of carbohydrates that are consumed per day.
There is a study in which skipping breakfast was found to cause bigger spikes in blood sugar after lunch and dinner. Taking into account that not all breakfasts are the same, we set about compiling the best food alternatives to create healthy breakfasts that include fiber, lean protein, and healthy fats. And that in turn provide low to moderate amounts of carbohydrates, are filling and low in calories.
Eggs are delicious, versatile, and a great breakfast option for people with diabetes. They are low in calories and high in protein, for added context they contain: 70 calories and 6 grams of protein per large egg. Also, an egg contains less than 1 gram of carbohydrates. Wonderful! According to a recent 12-week study of 65 people with type 2 diabetes found that eating two eggs a day as part of a high-protein diet significantly lowered fasting blood sugar and HbA1c levels, a indicator of long-term blood sugar control. Best of all, eggs are immensely versatile and accessible, they can be enjoyed in various ways fried, poached, omelette, or scrambled. I bet you accompany them with abundant vegetables as is the case with spinach, mushrooms, tomatoes, bell peppers and avocado. Avoid using saturated fats like those found in cold cuts and cheeses.
2. Greek yogurt with red berries
One of the easiest, most delicious and nutritious breakfast options for diabetics and lovers of sweet foods is Greek yogurt with red berries. There are numerous and valuable references, in which it has been proven that the intake of dairy products can improve blood sugar control and lower blood sugar levels. Among its great nutritional benefits is the satiating power of yogurt, which is characterized by its high content of protein and healthy fats. In addition, it is one of the foods richest in probiotics, which help the body break down sugars and are the best ally for intestinal health. For added context: A standard 5.3-ounce (150-gram) serving of low-fat Greek yogurt with 1/2 cup (75 grams) of berries provides the following nutritional value:
- Calories: 121
- Protein: 16 grams
- Fat: 0.8 grams
- Carbohydrates: 13.5 grams
- Fiber: 1.6 grams
In conclusion we can say that it is a relatively low calorie dishs, accessible and really easy to prepare. If you want to increase its nutritional potential, add a tablespoon of crushed walnuts, they are very rich in healthy fats.
3. Chia seed pudding
Chia seeds are among the healthiest foods for people with diabetes and the main reason is their high in fiber and healthy omega-3 fatty acids. They are also filling and very low in digestible carbohydrates. These types of carbohydrates are those that the body can use and raise blood sugar levels. For more detail: A 1-ounce (28-gram) serving contains 12 grams of carbohydrates, of which 9.8 grams come from fiber and do not raise blood sugar levels. What’s more, the soluble fiber in chia seeds can help lower blood sugar levels by slowing the rate at which food moves through the intestine and is absorbed into the bloodstream. A good recommendation from experts is to make a nightly chia pudding: use 1 ounce (28 grams) of chia seeds, 1 cup (244 grams) of unsweetened almond milk, and a pinch of vanilla extract. Shake well to combine and refrigerate overnight. This rich and simple dish provides the following nutritional value:
- Calories: 175
- Protein: 5.7 grams
- Fat: 11.1 grams
- Carbohydrates: 15.1 grams
- Fiber: 10.2 grams
For add flavor and increase its nutritional potential consider low carb fresh fruits, such as raspberries, blueberries, or strawberries. For added sweetness, you can add a little sugar-free sweetener like stevia.
Oats are considered the queen of cereals and the main reason is its nutritional power, which is related to its content in vitamins, minerals, proteins, antioxidants and fiber. It is a nutritious breakfast dish that, although it can be considered high in carbohydrates, is a good option for diabetics as it helps reduce blood sugar levels due to its high fiber content. For more details: a standard serving of oatmeal made with 1/2 cup (40.5 grams) of oats and 1 cup (250 ml) of water contains:
- Calories: 154
- Protein: 5.4 grams
- Fat: 2.6 grams
- Carbohydrates: 27.4 grams
- Fiber: 4.1 grams
It is worth mentioning that oats contain a specific type of fiber called beta-glucan, which is responsible for most of its blood sugar lowering effects. Additionally, beta-glucan is helpful in increasing satiety by promoting the release of peptide YY (PYY) in the intestine. Best of all, it is a complete and truly affordable food, to which you can add all kinds of ingredients that enhance its qualities. Among the most recommended are foods such as cinnamon, berries, nuts, seeds or Greek yogurt, none of which are high in carbohydrates and provide many other nutrients that benefit the glucose level.
5. Whole avocado toast
Without a doubt, Avocado Toast is one of the most famous healthy breakfasts of all time. It is a simple and popular dish that people with diabetes can enjoy, and it is also very satiating. It is full of benefits, one of its greatest qualities is based on the nutritional power of avocados are full of fiber and monounsaturated fatty acids They can help keep your blood sugar from getting too high after a meal. Best of all, this benefit is enhanced with the use of whole grain or multigrain bread. For added context: a slice (33 grams) of multigrain toast with 1/2 avocado (101 grams) provides the following nutritional value:
- Calories: 257
- Protein: 6.9 grams
- Fat: 16.3 grams
- Carbohydrates: 24.3 grams
- Fiber: 11.2 grams
A good recommendation is to add a boiled or fried egg to increase the protein and healthy fat content. Add flavor with salt, black pepper, and chili flakes.
6. Bowl of cottage cheese, fruits and nuts
Cottage cheese is smooth, creamy, delicious, and suitable for people with diabetes. Research has suggested that the consumption of dairy products can help reduce insulin resistance, one of the most recurrent problems in people with diabetes. Best of all, it is a very versatile product, some people like to blend it in a food processor or blender to make it creamier. It can also be wonderful to prepare bowls with fruits, seeds and nuts, it also promotes a healthy weight and protects bone health. A 1/2 cup (105 grams) serving of cottage cheese topped with 1/4 cup (37.5 grams) of blueberries and 1/2 ounce (14 grams) of almonds contains:
- Calories: 191
- Protein: 9 grams
- Fat: 9.5 grams
- Carbohydrates: 13 grams
- Fiber: 2.7 grams
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.