What is Diabetes?
Diabetes is a long-term condition that causes high blood sugar levels. There are 2 main types of diabetes: type 1 and type 2.
Type 1 diabetes
In type 1 diabetes, the symptoms usually develop quickly, over a few days or weeks, and are caused by the body’s immune system destroying the cells that produce insulin.
This means your body is unable to control the level of sugar (glucose) in your blood. Type 1 diabetes is less common than type 2 diabetes and is usually diagnosed in people under the age of 40. It’s also known as insulin-dependent diabetes.
Type 2 diabetes
In type 2 diabetes, the symptoms usually develop slowly and may not be noticed for some time. Some people have no symptoms at all. The main cause of type 2 diabetes is being overweight or obese.
This is because excessive body fat makes it more difficult for the body to use insulin properly. This form of diabetes usually gets worse over time and can lead to serious health complications if not treated. It’s also known as non-insulin dependent diabetes or adult-onset diabetes.
Important meals like breakfast are one of the most neglected meals of the day, and this is no surprise because most of us hurry to get ourselves and others out the door on time. But with diabetes, skipping breakfast is not a good idea. Research shows that a balanced meal in the morning can help keep blood sugar levels stable for the rest of the day.
However, in people with diabetes, skipping a morning meal can lead to reduced energy levels, a higher risk of hypoglycemia, increased cravings, and underserving throughout the day, says Erin Palinski Wade, RD, CDE, author of The 2-Day Diabetes Diet. The key is to combine fibre-rich carbohydrates with healthy fats and proteins.
This prevents blood sugar levels from skyrocketing and keeps the energy up throughout the morning instead of experiencing the spike-and-crash effect you might otherwise experience. These include oatmeal, wholemeal toast, cereals, and high-fibre cereals. Simple carbohydrates such as pastries, muffins, white toast, and bagels (learn more about complex carbohydrates and why they are suitable for you) are omitted.
These are the best breakfast foods to eat if you have diabetes. Fat and protein are quickly digested so that you stay full. Not to mention that the body burns more calories when digesting protein, so remember that the next time you’re tempted to skip breakfast.
Avocados are rich in heart-healthy unsaturated fatty acids and have been shown to improve satiety when eaten with minimal impact on blood sugar levels, says Palinski-Wade. In addition, the fats in avocado promote improved blood lipid levels, which benefits people with diabetes.
Unfortunately, people with diabetes are at an increased risk of heart disease. Combining avocado with wholemeal toast will give you fibre and carbohydrates for long-lasting energy.
You can add eggs and other vegetables such as cherry tomatoes and asparagus to avocado toast to make it more filling. Check out our West Coast avocado toast and Caprese avocado toast for inspiration. Y
ou can also get creative at breakfast by making an omelette, frying scrambled eggs, hash or an egg and filling it with vegetables and avocado.
Twelve grams of protein, which is provided by two eggs. Avocados are rich in monounsaturated fat, the heart-healthy variety that reduces inflammation in the body. In addition, half an avocado contains seven grams of fibre.
When it comes to vegetables, choose a variety of colours to increase the absorption of antioxidants. Remember that potatoes, corn, and peas are starchy vegetables, so choose small portions and load yourself with non-starchy vegetables such as broccoli, mushrooms, tomatoes, and spinach.
Try our delicious Mexican breakfast scramble. Oatmeal can be prepared in the morning by putting 1 / 2 cup of old-fashioned oats and a cup of water in a bowl and microwaving for two minutes (our best tip for making oatmeal). For those who don’t have time to make eggs, it works. Prepare frittatas, egg casseroles, or frittatas with paprika and goat cheese in advance and portion them throughout the week.
Add a scoop of nut butter, nuts, or fruits like apples, bananas, or berries.
This easy-to-use breakfast is perfect for busy mornings, says Palinski-Wade. Prepare the oats the night before the busy morning.
Oats are a good source of fiber, including soluble fiber that can improve cholesterol levels. In addition, mixing almond butter with protein and fat provides long-lasting fullness without increasing the carbohydrate load.
We love creamy cherry-walnut oatmeal. (Funny fact: walnuts have the most omega-3 fatty acids of any nut. Try our cinnamon rolls with oats instead. Like white bread, store-bought yogurt parfait flavours and brands can boost your blood sugar. But not every Greek yogurt is made the same. Show Source Texts
Choose Greek yoghurt or Icelandic protein over traditional yoghurt. Instead of buying plain yogurt, you can add your low-sugar fruits, such as raspberries. Cover with sliced almonds or walnuts and sprinkle with muesli. A spoonful of almond or peanut butter saturates the fat.
This can help slow the rise of sugar in the blood, especially at bedtime when it’s very early in the day.
As a person with diabetes, you are better off with less sugar and more fat, e.g. 2% Choose fat-free yogurt, full of sugar. If possible, look for less than 10 to 15 grams of sugar per 6 to 8 ounces. Check the yogurt’s nutrition label before buying.
Carbohydrates are no disgrace, and some cereals are full of fibre and minimal sugar, which keeps your blood sugar stable and provides you with fuel for hours. Favourites include muesli and Kashi cereals, which have thread, and one has the bran and wheat bran flakes.
Add berries and 1 / 2 banana for natural sweetness. Eat low-fat milk or mix it with pure Greek yogurt for more protein.
To quench your bread thirst without raising your blood sugar, choose wholemeal toast, English wholemeal muffins, or wholemeal waffles. Depending on the carbohydrate count, one or two slices can be topped with healthy fats such as almond butter, peanut butter, or any fruit or vegetable base. We love our waffles with nut butter, bananas, and chocolate chips.
Spread a thin layer of goat’s cheese, ricotta or hummus, add leftover roasted vegetables and drizzle with olive oil and balsamic vinegar.
Many people with diabetes think they can’t have smoothies because it’s all about carbohydrates, but that’s not true. All that is needed is to mix an intelligent smoothie. For example, one of my favourite breakfasts is to mix 1 cup frozen mixed berries, 1 / 2 cup Greek yoghurt and 1 / 3 avocado.
Avocado’s creaminess gives it a rich texture and a richness. On the other hand, vegetable fat functions as a nutritional booster, aiding in the absorption of fat-soluble substances like vitamin A.
The berries provide sweetness, fibre, and antioxidants to the smoothie, while Greek yoghurt boosts the protein level and stays full for hours.
It’s also low in carbohydrates and sugar-free, making it the ideal mix for satisfying hunger without raising blood sugar levels. Even if this smoothie doesn’t seem very satisfying, you can add chia seeds, flaxseeds, or hemp seeds for healthy fat and protein powder to keep you satisfied until lunchtime.
Make a healthy avocado smoothie with this recipe. When people eat certain foods, they feel fuller for longer than when they drink them. A smoothie hack entails combining it with your favourite milk, oats, or nuts, pouring it into a bowl, and eating it with a spoon.
Like the breakfast, as mentioned above, the combination of egg and vegetables, a hash can be mixed with eggs, vegetables, and potatoes. You can also swap the eggs for tofu, as we do with our Poblano Tofu scrambled eggs, for more vegetable protein with a different flavour profile.
Potatoes are rich in nutrients and potassium, which can lower blood pressure. Don’t be afraid of the carbohydrates in potatoes, and include them in your carbohydrate count.
Breakfast doesn’t have to be boring, especially if you have diabetes. There are a variety of breakfast foods to choose from, but be sure to combine fibre-rich carbohydrates with healthy proteins and fats to keep blood sugar stable and keep your belly full for lunch.
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here are more ideas on what to eat if you have or want to avoid diabetes.