Breakfast, arguably the most important meal of the day, serves many purposes, from energizing us for the day ahead, to stimulating the brain, to boosting metabolism. Eating in the morning is also good for controlling blood sugar levels, especially for people with diabetes who are often at risk for fluctuations in blood glucose levels. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day. (Also Read: Healthy Breakfast Ideas: Eggs for Poha; 5 Protein Rich Foods to Start Your Day)
However, breakfast choice is equally important for people suffering from the metabolic disorder, as consuming high GI foods in the morning can wreak havoc on blood sugar levels later in the day. A combination of fiber, complex carbohydrates, protein, good fats, vegetables is an ideal breakfast choice for diabetes sufferers, says Avantii Deshpande, SOP and gut health nutritionist in an interaction with HT Digital. She says that “each meal is an opportunity to nourish the body along with the slow release of blood sugar which in turn will have a controlled release of insulin”.
One should avoid eating foods with high glycemic index like sugary drinks, white bread, potatoes etc. “A high glycemic load diet rich in high GI foods can lead to reactive hypoglycemia, so the blood sugar drop 5 hours after a meal can resemble this experience after skipping the breakfast meal altogether ” says the National Library of Medicine. search.
Dals, nuts, dairy products, soy, seeds, eggs, chicken or fish not only support muscle health, but also better sugar control and satiety. It’s a boon for people with diabetes, says Avantii, as protein foods don’t require insulin for their digestion, which makes it a good choice for diabetics as it also ensures satiety and nutrition.
The nutritionist says that the insoluble fiber in the skin of fruits and vegetables we consume plays a significant role in managing diabetes. Explaining the role of insoluble fiber in insulin hormones, Avantii says, “Insoluble fiber will increase the transit time of food in the gut, which causes a slow release of sugar into the bloodstream aiding the slow release of the hormone insulin.”
Gut health expert says fats have an important role to play in better sugar control as they tend to slow down the release of sugar. “Good nut fats like almonds and walnuts or seeds like flax seeds, pumpkin seeds, melon seeds are rich in omega 3 fatty acids. Coconut oil is rich in MCT and will help with weight management as well as slow release 1 teaspoon of coconut oil in the morning on an empty stomach will help reduce the sugar cravings caused by diabetes medication”, says the nutritionist.
Avantii Deshpaande also shared what a person with diabetes should eat and avoid for breakfast.
Best breakfast choice for diabetes
Avantii advises to include all food groups, whether protein, fat, fruits or vegetables rich in fiber and complex carbohydrates in breakfast to better manage sugar levels.
Here are some of the best breakfast options for diabetes management.
|Best breakfast options for diabetes||food groups||calories||Protein|
|2 Methi paratha + 1 cup low-fat curd + 2 tablespoons flaxseed chutney||Protein, good fats, complex carbohydrates, plant group||300 kcal||8-10g|
|1 cup mango + 1 cup curd/1 cup almond milk + 1 tbsp chia seeds + 3-4 spinach leaves||Protein, good fats, complex carbohydrates, plant group||280 kcal||280 kcal|
|Eggs 1 no + roti/phulka corn 1 no + 1 fruit bowl||Eggs 1 no + roti/phulka corn 1 no + 1 fruit bowl||250 kcal||250 kcal|
Worst breakfast options for diabetes
|Worst breakfast options for diabetes||food groups||Missing food groups||calories||Protein|
|Pohe 2 cups + tea||complex carbohydrates||Protein, good fats and fiber||300 kcal||4g|
|Upma 2 cups + fruits 1 bowl||Complex carbs + fiber (rich in fructose too)||Proteins, good fats||300 kcal||4g|
|Aloo paratha + curd||Complex carbs + protein||Good fats + fiber||350 kcal||6g|
If you suffer from diabetes, breakfast can make all the difference in managing your metabolic disorder.