For people with type-2 diabetes, breakfast is not an option but a must. One must choose a diet that is blood sugar friendly and has a low glycaemic index. This will help prevent unnecessary spikes in the blood sugar right through the morning. For most of us, breakfast is a hit-and-run affair since most of us are pressed for time. Lets talk about healthy breakfast items for diabetic patient.
Healthy breakfast items for diabetic patient
You can offset most of the shortcomings of diabetes if you choose the breakfast platter in a wise manner. To give yourself a choice, here we compiled a list of food items that will help diabetics keep up their nutrition levels. Make your breakfast using these delectable food items and enjoy freedom from diabetes.
Among the diverse types of rice – long grained basmati, sticky rice, white rice, and others, the brown rice is the most nutritious. Brown rice has plenty of Vitamin B6, niacin, thiamine, selenium, phosphorus, and magnesium. In once cup of cooked rice, you have 88% of the daily manganese need. It supplies 15% of the daily carbohydrate requirement and 14% of the fibre. High quantity of fibre and vitamins helps balance the blood sugar level and keep up with nutrient need in one single meal.
You get good energy from proteins and nuts are a useful source of proteins. They are high in fibre content and contain monounsaturated fats that is excellent for heart health. Due to the excellent flavour that comes from roasting nuts, you can add them to any meal. The high fibre and monounsaturated fat help augment the heart health, sugar control, and metabolism. Nuts include cashew nuts, hazelnuts, chestnuts, walnuts, and almonds among others. They contain plant sterols, phytochemicals, antioxidant minerals such as copper, manganese, and selenium, and minerals such as magnesium, potassium, zinc, iron, calcium, Vitamin E, and several B Vitamins.
Vegetables with deep colour
The colour in vegetables and fruits is due to the presence of natural plant pigments such as lycopene and anthocyanin. These are powerful antioxidants that reduce the risk of cancers, heart attacks, and stroke. They have vitamins and fibre that help to maintain blood sugar levels and boost the metabolism. Leafy green vegetables have good amounts of folate.
Sweet potatoes and yams
Having a sweet potato instead of a baked potato will reduce the sugar content in your blood by 30% if not more. The sweet potatoes have plenty of disease -fighting content and nutrients essential for our health. It is among the highest in beta-carotene content and the blood content of Vitamin A. We can increase the uptake of beta-carotene by adding 3-5 grams of fats to our food. Just 100 grams of yam gives us 108 calories of energy. The carbohydrate content gives us 21% of our daily need. It is also rich in copper and potassium. It has good amounts of pyridoxine and Vitamin C. Both sweet potato and yam have rich fibre content. This fibre helps to improve the movement of the food and the complex carbohydrate structure present in the yams reduces the absorption of sugar from the food. This helps keep the blood sugar levels down.
Oats have good amounts of manganese and molybdenum. The other nutrients in oats include biotin, copper, and phosphorus. It is renowned for the dietary fibre, magnesium, and Vitamin B1. The protein content make it ideal for your breakfast table. Oats are whole grain meals with a well-balanced nutrient composition. It has useful content of carbohydrates and the powerful fibre beta-glucan. The fibre helps control the blood sugar levels.
Yogurt and low-fat cheeses
Since yogurt and cheeses are made from milk, they contain the protein and calcium we need for our bones and teeth. People with diabetes should restrict the amount of carbohydrates to 45-60 grams per meal. When they snack, the amount should be 15-30 grams.one serving of Greek yogurt has 7-12 grams and so you can easily add this to your diet. The plus point of the yogurt is the probiotics. This is the beneficial bacteria that helps nurture health inside the guts. The other nutrients present in yogurt are Potassium, magnesium, Vitamin B12, and Vitamin B2. Yogurt can prevent osteoporosis.
Whole grain bread
Whole grain bread has complex carbohydrates as opposed to simple carbohydrates. This makes them difficult to digest, or at least, it takes time to digest these complex carbohydrates. Due to this reason, less amount of sugars is absorbed from the intestines because the food is constantly moving inside the GI tract. The body can handle a certain amount of carbohydrates at one time. The amount of carbohydrates is reduced and so the sugar level stays under control.
Barley can improve the health of a person and help control the sugar levels. This is due to the presence of dietary fibres in barley. The fibres reduce the hunger in the person. This helps reduce the risk for diabetes and cardiovascular disease. Researchers found that eating barley improves the indicators such as decrease in the level of insulin and sugar, improved appetite control, and increase in insulin sensitivity. When the barley reaches the guts, it increases the beneficial bacteria and thus promotes healthy growth.
It is true that carrots raise blood sugar rapidly. But, the amount of sugar in carrot is very low. The good news is the rich content of beta-carotene in carrots helps fight diabetes and helps control the sugar levels in the blood. Carrots taste better when you fry them rather than boiling them. Flavour with olive oil, pepper, and salt and you have a new platter of glorious fries.
Daily calorific needs for a diabetes patient
Every person needs a minimum of 2,000 Kilocalories per day. Men need 2,500 kilocalories. This is the energy the body needs to keep functioning. You need energy for breathing, blood circulation, digestion, temperature control, fighting diseases, and growth of new tissues among other things. If you do not eat enough the body will shut down the systems, and you will only have partial metabolic functioning. This means, your body may decide to shut down the sweating mechanism, and you will stop sweating until you eat properly again. Sounds frightening? This is the reality.
Keep your energy levels up early in the morning. Eat a complete breakfast as this is the fuel that keeps you going through the day.