More and more people are developing diabetes today and only half the people with diabetes have their blood sugar in control. This is unfortunate because eating right can easily control your blood sugar levels and help you lead an active and healthy life. A diabetes-friendly breakfast is a good way to start your mornings and manage blood sugar levels.
If you think a diabetes-friendly breakfast will not satiate your taste buds, think again! The ideal diabetes-friendly breakfast must have low glycemic index foods, which means it should not raise the blood glucose levels rapidly, even hours after intake. Many people know that it is beneficial to eat your morning meal but find it to be challenging for several reasons like a busy schedule, not feeling hungry and high glucose levels. But little planning and streamlining your everyday routine can help you squeeze in the right choices for breakfast.
If you pre-plan your breakfast the previous night and spend five minutes extra to have your breakfast, it will help you in the long run. Eating diabetes-friendly breakfast increases the mental ability of the person while skipping it causes irritability, restlessness and low energy. In this regard, proteins surely have an advantage over other foods, but certain whole grains like barley, rye and oats also help in keeping blood sugar stable.
These grains, together with proteins, work better in stabilising blood sugar levels than consuming proteins alone. Another added benefit of consuming whole grain is that they are rich in magnesium, which further helps in regulating blood sugar levels.
Ideal diabetes-friendly breakfast
- 2-3 egg whites with 1-2 slices of whole wheat bread or multigrain bread and a glass of mint and coriander juice.
- A glass of low-fat milk with a small bowl of wheat flakes along with 5-8 almonds
- 1 bowl of oatmeal porridge with vegetables or with milk and 3-4 walnut
- Parathas made from multigrain or Barley flour stuffed with radish, green moong sprouts, cauliflower, broccoli; cooked in a tsp of oil, served with 1 bowl low-fat dahi
- Besan chilla
- Moong dal chilla
- 1 bowl of sprouts bhel
- 1 bowl of wheat daliya with dal and vegetables (salty) or with milk (like a porridge)
- Broken wheat upma can be prepared by cooking broken wheat daliya with veggies and onions. Also, you can add ginger and green chillies for flavour. It makes a good low-sugar breakfast for diabetics.
- Apple porridge is a delicious and nutritious porridge made by pressure cooking broken wheat and rolled oats together. Skimmed milk. Add sweetener if required according to taste. Serve chilled with apples and dash of cinnamon powder.
- Chicken & Vegetable sandwich makes a good quick filler. Make a stuffing of chopped and sauté capsicum, cabbage, onions and finely shredded, cooked chicken. Dress it with kashundi (mustard dressing) and serve hot with tomato chutney or mint and coriander chutney.
It is imperative to kick-start your morning with a healthy and appetizing breakfast. With so many healthy and tasty options available now, you should make your breakfast interesting so that you never skip the most important meal of the day again.