People with type 2 diabetes should mind the food they eat for breakfast. Research proves that what diabetics consume for breakfast may affect their blood sugar throughout the day.
Some people with type 2 diabetes experience high blood sugar in the morning because the liver breaks down the sugar overnight. It is around this time of the day too that cells can be resistant to insulin. Blood sugars can further shoot up after eating breakfast, at levels that are twice as high after eating lunch. This high post prandial blood sugar can lead to further cravings for carbohydrates.
Do Not Skip Breakfast
Diabetes management experts advise against skipping breakfast. People with type 2 diabetes who fasted until lunchtime experience significant spikes in their blood sugars throughout the day as well as increases in the hemoglobin A1c levels.
Researchers also believe that skipping breakfast causes the beta cells in the pancreas to forget its job of releasing insulin when no food is eaten between dinner and lunch of the following day.
Based on the findings of their research, experts from School of Health and Exercise Sciences at the University of British Columbia recommend a high-fat, low-carb breakfast for type 2 diabetics, as it is proven to reduce blood sugar spikes and result in improved blood glucose levels. The study results were published in the American Journal of Clinical Nutrition.
Best Breakfast Choices
Type 2 diabetics need not limit their breakfast choices to just eggs. Eating a larger high-fat, high protein, low-carb meal can also be filling without the risk of higher blood sugar.
What food to eat for breakfast? Here are some healthy recommendations:
Oatmeal: This staple breakfast choice is usually made steel cut, rolled, or instant. Always choose whole grains such as oatmeal instead of refined grains such as rice. It is known that whole grains can reduce the risk of heart disease, decrease blood pressure, and aid in weight loss. The fibers in whole grains can also help regulate sugar and has low glycemic index. Oatmeal is also known to help reduce cholesterol levels. For something that is creative and grain-free, try making the cauliflower oatmeal that is as equally healthy.
Yogurts and Cottage Cheese: For those who don't have time to cook, instant food such as yogurts and cottage cheese are good alternatives. Choose the low-fat Greek yogurt, which has lesser carbs and more protein. Cottage cheese can be made into fruit and nuts parfait or guilt-free pancakes.
Add fresh or frozen fruit for flavor and color and chopped nuts for added crunch. This breakfast is so easy to prepare yet satisfying to the appetite.
Salmon: Salmon is said to be the best fish for diabetics because of its high Omega-3 fatty acids EPA and DHA content. The healthy fats from salmon may help boost the heart, skin, and brain health. It is also high in protein and B vitamins. Consuming at least two servings of salmon each week can help meet the body's Omega-3 fatty acid needs. Healthy ways of cooking salmon include poaching and baking.
Chia: This superfood is known to have high antioxidant properties. Eating a lot of chia seeds may help lower triglycerides, control blood glucose, and reduce blood pressure. A previous study noted that chia seeds also seem to slow glucose passage into the blood. Chia can be made into a variety of breakfast puddings, added to drinks, and used for cooking.
According to the study, eating a low-carb breakfast also helps curb pre-meal hunger and cravings for sweet foods later in the day.