Breakfast is considered the most important meal of the day. Aside from following your daily meal consumption, it gives you enough energy and strength for you to use the whole day. Observing a healthy and balanced breakfast helps you survive for the day, especially for those who have been diagnosed with diabetes. Choosing a diabetes-friendly breakfast is a significant part of the condition’s management.
So, how do you plan your breakfast? What are the types of food you eat during your first meal of the day? Here, we have listed the different kinds of foodstuff that you can choose for your morning meal. Understand the following, and who knows, you might end up following them!
Before delving into the different types of food that you will be choosing, let us learn first the macronutrients that the body should take. These macronutrients are what the body needs to maintain its daily activities and functions. Consider the following:
- Protein – Staying low on carbohydrates consumption is what diabetic individuals should aim for every day. To help them with this process, eating foods that are rich in protein is the answer. Aside from being the rich source or ample supply of energy, protein helps in maintaining the body’s levels of blood glucose. Some examples of protein-rich foods are eggs, seeds, nuts, peas, and greens.
- Fat – The word ‘fat’ may signify something negative or bad for people to consume; however, it is actually an essential element for having a healthy diet. Fats function by helping in vitamin absorption, production of hormones, and healthy brain function. Some of the best choices for fatty foods are avocado, seeds, coconut, and dairy.
- Carbohydrates – Just because carbohydrates can be bad for diabetic individuals doesn’t mean they should avoid it to a great extent. If you haven’t known yet, carbohydrates are also necessary for the body’s use of energy. However, for those who have been diagnosed with diabetes, their carbohydrates consumption must be limited.
Knowing these macronutrients will help you in planning your morning meals. It will help by carefully managing a healthy and balanced breakfast. By knowing the right number of macronutrients that you need to take, it will not only keep you healthy but also manage and control your diabetes.
Top 10 Foods for Your Breakfast
Here are the best foods that you can include in your breakfast. Note that all these varieties are already proven safe and effective for individuals with diabetes. Consider the following:
- Greek yogurt – There are different types of yogurts that you can purchase at Supermarkets. However, the most recommended type is Greek yogurt. Aside from being a tasty snack, Greek yogurts are rich in protein and low in calories amount. You can even partner it with berries of your choice. This nutritious pair can make your breakfast extra exciting and healthy as well!
- Eggs – Whether it be an omelet, boiled, scrambled, poached, or fried, any preparation of eggs will not matter as it is nutritious enough for diabetic people. Aside from its nutritious properties, it is very easy to prepare and a great choice for breakfast. This common breakfast meal has an ample amount of protein, which is necessary for someone with diabetes.
- A bowl of oatmeal – This food is probably one of the most common servings for breakfast. It contains calories, protein, fat, carbs, and fiber. The inclusion of carbohydrates in oatmeal shouldn’t be frowned upon as it is equated with other healthy macronutrients. It will not contribute to the surge of blood sugar levels. You can also pair it with berries, seeds, and even yogurt!
- A slice of chia pudding – For someone who has been trying to manage his or her diabetes, choosing the type of food that has high fiber can help a lot in the process. One of these foods could be an enticing chia pudding. Chia seeds contain a rich volume of fiber that helps in controlling the levels of blood glucose. Since fiber can easily make individuals feel full, it will minimize someone’s consumption of carbs and calories.
- Apples – Nothing beats apples on a breakfast! Aside from being a common part of morning meals, apples are very nutritious! No wonder it is often served to those who are recovering from any condition. It is rich in fiber and antioxidants. It helps people with type 2 diabetes, which ensures that their blood sugar levels do not spike.
- A bowl of nuts, fruit, and cottage cheese – Who wouldn’t be enticed in a bowl full of colorful fruits, tasty nuts, and sumptuous cottage cheese? This breakfast meal sums up what people should intake with high regard to protein, fiber, and other important macronutrients! It is a perfect breakfast choice for diabetic individuals as it helps in reducing episodes of insulin resistance.
- Green salad and fruits – If you wish to consume something very nutritious without the need to prepare a lot, then making a salad will do. There are a lot of healthy greens that you can choose from. You can either go with beans, spinach, lettuce, and nuts. You can also make your salad extra tasty by including avocados, which is a great source of different nutrients. You can also add berries, which are rich in antioxidants.
- Bananas – Although already common in millions of households, bananas are still one of the best options for someone with diabetes. They are a great source of fiber, which is necessary for controlling blood sugar levels. It stabilizes your blood sugar level condition.
- Sliced and mixed veggies – Of course, your morning meals will not be perfect without sliced veggies. It just compliments anything on the table. Aside from the nutrients you’ll get, they add spice to your breakfast! You can choose from carrots, bell peppers, beets, tomatoes, and even onions. These varieties are enough to help you control your blood glucose levels.
- Tasty smoothie – Consuming healthy drinks from fruit extracts does not only helps in diabetes management but also gives your day a hearty and lively start. Instead of morning coffees, you can choose tasty smoothies to prepare with your morning meals. Some of the best fruits that you can use are apples, watermelons, avocados, oranges, blackberries, strawberries, pineapples, and even bananas. These fruits are rich in antioxidants and fiber. They are low in sugar and will definitely help in minimizing episodes of diabetes attacks.
Planning your daily meal consumption plays a vital role in the management of your condition. While this can be very challenging, still, its result can be progressive and successful as you will only consume what’s nutritious and good for your body. Furthermore, the nutrients, vitamins, and minerals that you will also obtain from these food varieties are what your body needs, in general, to stay healthy and functioning.
In planning which of the above varieties to choose, ensure that you will be consuming a healthy and balanced diet. Note that eating only the right amount is what’s important. You don’t need to eat everything. That is why planning is needed. Some of the foods mentioned above are also great snacks in between meals, so you can add them anytime on your meal plan. Finally, always seek guidance and advice from your healthcare professional as it helps in your condition.