What to Eat for Breakfast When You Have Diabetes?

Diabetes is “one of the world’s killer diseases,” according to the World Health Organization. This disease, silent and painless, affects 463 million people worldwide, according to the International Diabetes Federation.

Diabetes can be genetic in origin, but it can also be linked to being overweight, not being physically active, or eating an unbalanced diet.

Adopting a balanced diet is essential. A breakfast suitable for people with diabetes gives them a good start to the day!

In this article, we provide you with all the tips and tricks for a good diabetes breakfast.

Why Should a Diabetic Eat Breakfast?

During the night, the liver breaks down the sugar it contains. This causes blood sugar levels to spike in the morning. This can be balanced with a breakfast that is low in carbohydrates but high in healthy fats and protein. The breakfast step is therefore essential.

The blood sugar fluctuations of diabetics are more stable when they distribute their food throughout the day. Skipping a meal and starting the day on an empty stomach causes people with diabetes to overfeed later in the day.

Consequence: increased blood sugar, risk of obesity, and insulin resistance.

Note that it is essential for a diabetic to have breakfast at the same time each morning. This helps keep your blood sugar balanced throughout the day.

The 3 Categories of Energy Supplying Macronutrients

Carbohydrates

Carbohydrates are a source of energy that quickly raise blood sugar levels.

To counter this effect, consume a diet rich in fiber (35 grams per day). This helps reduce the incidence of type 2 diabetes.

Basing your breakfast on fiber is ideal. These help slow the blood sugar response after a meal and help to balance blood sugar levels.

In 2018, a study showed that a diet rich in whole grains can help prevent and treat type 2 diabetes (source Nutrients).

You should also choose whole and minimally processed foods such as fruit and whole grains (wholemeal bread). Avoid highly processed refined grains that cause spikes in blood sugar (white bread, for example).

Fiber-Based Breakfast Ideas

Turn, for example, to oatmeal. They are one of the most suitable breakfasts for people with diabetes and allow fewer calories to be consumed during the day. Half a cup of oatmeal contains ten grams of fiber.

On the other hand, avoid flavored instant oats that contain added sugar and salt!

You can also make a bowl of whole grains by adding half a cup of fresh fruit.

Lipids

Fat is essential for a healthy diet. They help, for example, to absorb vitamins. However, we advise you to use vegetable fats such as avocado, olive oil, coconut oil, and whole milk dairy products.

For the diabetic breakfast, plan one of these possibilities:

  • a teaspoon of olive oil or butter;
  • a tablespoon of avocado;
  • a tablespoon of nuts.

Omega-3 Fatty Acids

Nuts, chia seeds, flax seeds, oily fish …

Flax seeds are rich in fiber, protein, and omega-3s. They can help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes.

Dairy Products Without Fat

The calcium and vitamin D present in some skimmed milk helps the metabolism of diabetics to function well. Vitamin D, which fortifies milk, helps the body use its insulin.

For your yogurts, choose them plain, not flavored.

Ideas for Breakfast

Combine fats with elements that boost protein:

  • smoked salmon with cream cheese on whole-grain toast;
  • smoothie to which you add a pinch of nuts;
  • yogurt to which you add sunflower seeds;
  • oatmeal with chia seeds.

The Proteins

Proteins are a source of energy for the body.

A high protein breakfast can help avoid spikes in blood sugar after meals. Look to lean protein: it offers a low amount of saturated fat.

Ideas for Breakfast

Tofu, egg, turkey sausage, nuts …

Plan for at least five grams of protein: a small egg or 2/3 cup of milk or a tablespoon of peanut butter.

The Glycemic Index

It classifies food according to the rise in blood sugar it causes. The higher the index, the higher the blood sugar level.

It is therefore important to classify foods according to their glycemic index. This allows you to favor or, on the contrary, avoid food.

Example of a low glycemic index breakfast:

  • black coffee or tea (no sugar),
  • two fried eggs,
  • two slices of ham,
  • a tomato or other vegetable
  • a handful of almonds.

Breakfast Suitable for a Diabetic Personbreakfast for diabetes

To sum it all up, a suitable breakfast includes:

  • fibers,
  • lean protein,
  • healthy fats
  • vegetables (non-starchy).

If you’re eating breakfast outside, aim for 15 grams of carbs and pair that with five grams of lean protein and healthy fats.

Example? a Greek yogurt parfait with fruit and nuts.

Fancy a Different Breakfast?

  • Spread a little peanut butter and add sliced ​​apples on a whole wheat toast.
  • Toss mashed avocado with a pinch of feta cheese on a slice of whole-grain bread.
  • Prepare a high protein smoothie made from yogurt or cottage cheese and berries.
  • Prepare a tortilla to which you add a little melted cheese and avocado slices.

And the Fruits in All of This?

Whole fruit eaten in the morning helps lower your blood sugar spike.

Fruit juices are not recommended because they are a source of concentrated carbohydrates and they lack the fiber of the fruit they come from.

Our Last Tip for a Great Breakfast!

Spice up your hot drink with cinnamon. This helps lower blood sugar levels. To enjoy its sweet taste, steep a cinnamon stick in your tea or directly in hot water.

Do you prefer coffee? Then mix half a teaspoon of cinnamon powder in your coffee!

Enjoy your meal!

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