Eating a healthy breakfast for diabetics is important in controlling blood sugar and body weight. As the blood glucose levels of people with diabetes are usually the highest in the morning, a good breakfast choice will help improve your control. Making a diabetes breakfast can be easy. All you have to know is the three components of a balanced breakfast. You can build delicious breakfasts by including the following food types in your menu:
- Whole grains
- Protein/Dairy
- Fruits
Whole grains such as brown rice, oatmeal, barley, quinoa, and millet are good sources of fibers that can:
– increase satiety which can help weight control
– lower blood cholesterol
– decrease risk of type 2 diabetes and heart disease
Protein can be found in a wide range of foods such as meat, fish, poultry, dairy products, nuts and seeds and legumes. It keeps you feel full and satisfied for a longer period. Protein plays a vital role in the normal functioning of our bodies:
– build and maintain our muscles, organs, skin and blood cells
– assist in energy metabolism
– protect our bodies through the immune system
Fruits are good sources of fibers, various vitamins and minerals. Most of the fruits are low in carbohydrates and calories, therefore they are good choices for weight management. Vitamins and minerals are essential nutrients that serve as catalysts in our bodies to perform a variety of functions. Vitamin C, for example, which is commonly found in fruits and vegetables, can help:
– protect against free radicals
– produce collagen
– fight against infection and treat the common cold
– strengthen the immune system
Magnesium, an important mineral that is found in bananas, dried dig and artichokes, can help:
– maintain energy metabolism and control blood sugar levels
– prevent hypertension, diabetes and heart disease
– assist the synthesis of protein, fat and nucleic acids
Sample Breakfast Menu For Diabetics
Need help? We’ve put together some healthy breakfast menu ideas to get you started. Each menu includes the suggested proportions of the three components mentioned above. We’ve also included the nutritional information for each menu.
Breakfast Idea #1: Sausage and Cheese English Muffin
Whole Grain:
Whole wheat muffin
1 teaspoon light vegetable oil spread
Protein/Dairy:
Original vegetable sausage patty
3/4 ounce low-fat cheese
Fruit:
3/4 cup berries
Nutrition Information:
Calories: 339
Carbohydrates: 42 g
Protein: 21 g
Fat: 10 g
Cholesterol: 15 mg
Sodium: 681 mg
Fiber: 6.5 g
Breakfast Idea #2: Cereal and Milk
Whole Grain:
1 cup cereal
Protein/Dairy:
3/4 cup fat-free milk
Fruit:
1/2 cup strawberries
Nutrition Information:
Calories: 226
Carbohydrates: 45 g
Protein: 20 g
Fat: 1 g
Cholesterol: 4 mg
Sodium: 162 mg
Fiber: 11 g
Breakfast Idea #3: Blueberry Muffin
Whole Grain:
Blueberry muffin
Protein/Dairy:
Boiled egg
Fruit:
1 cup cantaloupe
Nutrition Information:
Calories: 312
Carbohydrates: 45 g
Protein: 10 g
Fat: 9 g
Cholesterol: 232 mg
Sodium: 289 mg
Fiber: 9 g
Shopping Tips For Building Your Diabetic Breakfast:
Look for foods that are high in fibre, low in fat, and relatively low in sugar (especially when shopping for a cereal). Choose natural cereal choices whenever possible.