Illustration of eating healthy food. © 2018 Merdeka.com/P Pixabay
Merdeka.com – Breakfast is one of the most important meal times for us. This mealtime can also determine how much energy we can have over the next day.
You can also get a number of healthy benefits when you eat breakfast properly. This includes helping to maintain your weight.
Various health benefits that can arise make breakfast very important to do. This is especially so for those with diabetes.
Although important, diabetics still have to pay attention to various things at breakfast. This is useful to prevent further health problems for them.
With a proper breakfast diet, diabetics will not experience a sudden worsening of the condition. Reporting from The Healthy, here are a number of breakfast rules that must be applied by diabetics.
1 of 9 pages
Don’t miss it
“A person with diabetes experiences blood sugar fluctuations which can become more stable when they eat evenly throughout the day,” explains Melissa Joy Dobbins, RD, a diabetes-related dietitian.
“Skipping meals such as breakfast can lead to further overeating due to hunger and low blood sugar levels,” he continued.
2 of 9 pages
Research reveals that eating high-protein foods at breakfast can help diabetics prevent blood sugar spikes.
“Many people do not realize that the partner of protein is fat. This can keep blood sugar normal and keep you full until the next meal,” said Melinda Maryniuk, RDN, diabetes care and education specialist.
It is recommended to consume at least 5 grams of protein at breakfast. This is the equivalent of an egg, two-thirds of a glass of milk, or 1.5 tablespoons of peanut butter.
3 of 9 pages
Avoid Refined Carbohydrates
To maintain health and weight, carbohydrates are things that must be considered. But not all carbohydrates have the same effect.
It is recommended to avoid refined carbohydrates found in bread in general. It is recommended to replace these processed foods with more natural fruits and whole grains.
4 of 9 pages
Choose Foods That Are Friendly For Diabetes Patients
For diabetics, choosing the right food is key in maintaining their condition. It is recommended for diabetics to have breakfast with foods that contain carbohydrates and paired with protein and healthy fats.
“There are a variety of food choices when having breakfast at a restaurant, certain menus can be healthier than others,” said Dobbins.
“For diabetics, consuming a balanced diet in the form of a combination of carbohydrates, protein and fat can be easily applied,” he continued.
5 of 9 pages
Consume Lots of Fiber
Research in 2019 revealed that a diet rich in fiber can reduce the incidence of type 2 diabetes and coronary heart disease, stroke and colorectal cancer by about 16 to 24 percent. Consumption of this fiber can be obtained from vegetables and fruit that are eaten every day.
This choice of fruits and vegetables cannot be separated from our daily consumption. Not only for diabetics, this diet can also be beneficial for anyone.
6 of 9 pages
Oatmeal is one of the most diabetes-friendly breakfast choices. Each cup of oatmeal has a fiber content of 4 percent which is very good at maintaining blood sugar levels for people with type 2 diabetes.
Avoid types of oatmeal with a variety of flavors because they usually have a high sugar and salt content. You can make large quantities of direct oatmeal then store it in the refrigerator and warm it in the microwave.
7 of 9 pages
Consumption of Non-Fat Milk and Yogurt
Research shows that adults aged 40-69 years who consume a lot of milk are less likely to experience metabolic syndrome. These health problems include a variety of symptoms that increase the risk of diabetes and heart disease.
Vitamin D found in milk also helps the body use insulin. Yogurt can also be an option to get this benefit, just make sure not to eat those that have flavor and choose plain yogurt.
8 of 9 pages
Make Your Own Breakfast
If you have trouble estimating the sugar content of food and the types of food that are there aren’t attracting attention, you can cook your own food. This method can help you balance the nutritional content you need.
Just make sure the food you make contains the carbohydrates, protein and fiber needed by diabetics. This method can make you avoid boredom with the same food.
9 of 9 pages
Avoid fruit juices
Fruit juice is indeed a source of drinks that we often consider healthy. In fact, this drink only consists of concentrated carbohydrates and is less fiber than fruit.
It is recommended to avoid fruit juices and consume them in fruit form only.
“Fruit eaten in the morning is digested more slowly than juice, thus contributing to less increase in blood sugar,” explained Maryniuk.
For diabetics, a proper diet is important to maintain their health condition. Therefore, paying attention to food and eating patterns at breakfast is an important thing to do. [RWP]