Best Breakfast Foods for Diabetics

Liputan6.com, Jakarta Why should you eat in the morning when suffering diabetes and the best breakfast foods to keep blood sugar stable.

Breakfast is one of the most overlooked foods for everyone, and that’s not surprising as most are in a hurry to get ourselves and maybe others out the door on time as well. But skipping breakfast is not a good idea, especially if you have diabetes.

Research shows that eating a balanced meal in the morning can help promote more stable blood glucose levels throughout the day.

Erin Palinski-Wade, RD, CDE, author of the 2 Day Diabetes Diet, states, for individuals with diabetes, skipping breakfast can lead to decreased energy levels, a higher risk of hypoglycemia. , and increased food/portion cravings throughout the day.

The thing you need to remember, the key is to combine high-fiber carbohydrates with healthy fats and proteins. This combo keeps your blood sugar from spiking and keeps you energized throughout the morning, instead of the spikes and crashes you might experience.

High-fiber carbohydrates include foods such as oatmeal, whole-grain bread, muesli, or high-fiber cereals. Basically, skip the simple carbs, think about “white foods” or high-sugar, low-fiber foods like pastries, muffins, white toast, and bagels.

Fat and protein are digested slowly, so they keep you full longer. Not to mention, the body actually burns calories digesting protein so remind yourself that next time you’re tempted to skip breakfast.

Here are some of the best breakfast foods to eat when you have diabetes.

1. Avocado Toast

This avocado-flavored toast has many benefits, such as being rich in heart-healthy, unsaturated fats, avocados have been shown to increase post-meal satiety with minimal impact on blood sugar levels.

The fat in avocados can also increase blood lipid levels, a win for diabetics who are at greater risk of heart disease.

“I would recommend using avocado with whole grain bread for added fiber along with carbohydrates for long-lasting energy,” says Palinski-Wade, quoted from Eating Well.

2. Eggs with vegetables and avocado

To make breakfast you can be creative with eggs, vegetables and avocado, made like an egg omelette, mixed with additional vegetables and diced avocado on top.

Two eggs provide 12 grams of protein, while avocado is rich in monounsaturated fat, the heart-healthy kind that can reduce inflammation in the body. Half of an avocado also has seven grams of fiber.

For vegetables, choose a variety of colors to increase your intake of antioxidants. Remember that potatoes, corn, and peas are starchy vegetables, so choose small portions and add non-starchy vegetables such as broccoli, mushrooms, tomatoes, or spinach.

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