Breakfast is the most important meal of the day if you are diabetic. Breakfast may also be a difficult meal to prepare, given the limited time you may have after you wake up and get ready for work. Nonetheless, you may enjoy healthy, easy-to-make breakfast meals. Consult your doctor for the best foods to eat for your condition.
Yogurt
Yogurt is a healthy dairy food that can help you manage your blood sugar levels, especially when eaten as a pre-breakfast snack. Yogurt contains protein, fat and probiotics and is available in dairy and non-dairy products that include whole, skim, low-fat and no-fat milk and soy. Whole milk contains saturated fat, an unhealthy fat that can increase your risk for heart disease. Soy yogurt is made from soybeans, a legume that contains polyunsaturated fats, healthy fats and no cholesterol or saturated fat. Eating soy foods can help you manage diabetes and reduce your risk of cardiovascular disease. Probiotics are bacteria that may enhance the intestinal flora that aid in digestion of food and reduce colonization of pathological organisms. Research by Mei Jun Chen, BSc., published in "Diabetes Care" in 2010 discovered that consuming soy yogurt as a pre-breakfast snack results in almost 40 percent reduction in after-breakfast blood sugar levels in people with type 2 diabetes.
Cereal
Whole grain cereal and low-fat milk is a healthy breakfast for diabetics. Cereals are made from grains, high in carbohydrates. Whole grains are lower in glycemic index than refined or processed grains. Low glycemic foods have an index of below 50 and requires less insulin to control blood sugar than high glycemic foods. Low glycemic whole grain cereals include bran or amaranth, whereas high glycemic, refined grain cereals include corn flakes and shredded wheat. Soy or almond milk are healthy alternatives to traditionally served whole, skim or low-fat cow's milk. Almond milk contains healthy fats, such as polyunsaturated and omega-3 fatty acids and no saturated fat or cholesterol.
White Egg Vegetable Omelette
Eggs are a popular breakfast food. Egg yolks contain many nutrients, including vitamin A, protein and choline, though they are high in cholesterol and contain saturated fat. If your doctor says you are at risk for heart disease, you can still eat the egg whites, which do not contain cholesterol. An egg-white omelette with vegetables, such as tomato, spinach and bell pepper, adds vitamins, minerals and antioxidants to your meal. Have a glass of low glycemic fruit juice, such as unsweetened apple or grapefruit juice, to drink with your breakfast for added vitamin C to boost your immune system and help protect against cancer.
Fruit and Nut Salad
Fruit salad is a refreshing breakfast. Choose low glycemic fruits such as grapefruits, oranges, peaches, pears and apples. Add nuts for protein and healthy fats. Research by Cyril Kendall, Ph.D., published in the "Asia Pacific Journal of Clinical Nutrition" in 2010 reports that nuts consumed with carbohydrate rich foods blunt post-meal blood sugar spikes.
References
- American Diabetes Association: Fat and Diabetes
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- Soy Foods Association of North America: Soy and Diabetes
- PubMed.gov: Probiotics and Prebiotics: A Brief Overview
- PubMed.gov: Utilizing the Second-Meal Effect in Type 2 Diabetes: Practical Use of a Soya-Yogurt Snack
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