Breakfast is an activity that plays an important role in maintaining a healthy body, including for diabetics. So, what breakfast menu is good for people with diabetes? Check out the full list below.
Healthy Breakfast Tips for Diabetics
Some sufferers experience an increase in blood sugar levels in the morning because the liver breaks down sugar reserves overnight. At this time, cells are also slightly more resistant to insulin, the hormone that regulates blood sugar.
The following are some breakfast rules that diabetics must apply, including:
1. Recognize Complete Nutrition
Similar to the principle of breakfast in general, the breakfast menu for diabetics must be complete. This is very important to note to support the fulfillment of the body’s daily energy needs more optimally.
The recommended food groups for breakfast are carbohydrates, vegetable or animal protein, and fiber. The selection of food ingredients must be done carefully so that blood sugar levels do not spike sharply.
2. Choose High-Fiber Carbohydrates
In order to avoid spikes in blood sugar levels, try to get diabetics to choose high-fiber carbohydrate sources. For example bread from flour whole grains or oatmeal can be the right choice for breakfast.
If you want to eat rice, you should choose high-fiber rice such as brown rice which can be a healthy carbohydrate choice for diabetes.
3. Avoid Added Simple Carbohydrates
Avoid sweet carbohydrates on the breakfast menu, for example adding honey on bread. Not only in food, the use of sugar in drinks at breakfast must also be really limited. It’s best to choose unsweetened drinks, for example fresh milk without flavor or green tea without sugar.
4. Consume Fiber from Vegetable Protein and Fruits
The main purpose of breakfast is to make you feel full until lunch time. Protein and fiber are digested slowly and keep hunger hormones at bay so you feel full longer.
A high-fiber and protein breakfast can help reduce pre-lunch cravings and help keep blood sugar normal.
Red beans, green beans, or processed fresh fruit can certainly be an option to meet fiber needs at breakfast.
Processing red beans into soup or making oatmeal with a mixture of low-sugar fresh fruit such as apples and kiwis, of course, can be a healthy breakfast menu for diabetes.
Also Read: Is it true that eating bread after eating rice can prevent diabetes?
5. Consume Healthy Fats
The benefits of fat can help a person feel full longer, but it’s best to choose healthy fats (unsaturated fats) for diabetics.
Breakfast foods of sausage and eggs fried in butter are all high in saturated fat, which can increase your risk of heart disease. As a solution, fry eggs with a little olive oil and choose chicken sausages
Additionally, you can add healthy fats from nuts, seeds, and avocados.
6. Limit Consumption of Processed Grains and Sugar
If you’re used to eating cereal for breakfast, it’s best to look for options that are low in added sugar (aim for less than 5 grams per serving) and higher in fiber (at least 3 grams per serving).
By limiting this intake, it means you avoid cereal and pastries for breakfast.
Now,, that’s a variety of healthy breakfast tips for diabetics that are important for you to know. Hopefully this information is useful, Healthy Friends!
- Konich, Jaclyn. What’s the Best Breakfast for Diabetes?. https://www.diabetesfoodhub.org/articles/what-s-the-best-breakfast-for-diabetes.html. (Accessed January 5, 2023)
- Manzella, Debra. 2022. What to Eat for Breakfast When You Have Diabetes. https://www.verywellhealth.com/best-breakfast-choices-and-diabetes-1087468. (Accessed January 5, 2023)
- Ramman, Ryan. 2022. 14 Best Breakfast Foods for People with Diabetes. https://www.healthline.com/nutrition/breakfast-foods-for-diabetics. (Accessed January 5, 2023)
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