Type 2 diabetes: Best breakfast choices to help reduce blood sugar levels
Type 2 diabetes causes the body to struggle to produce enough insulin. As a result, blood sugar can rise to dangerous levels. If the condition is not treated correctly, it could lead to nerve damage and even heart attacks. To prevent blood sugar levels to rise to dangerous levels, the breakfast you choose can make a huge difference. For type 2 diabetics and their first meal of the day, what is considered best?
A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats
Diabetes.co.uk said on their website: “A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats.”
Store-bought muffins, for example, are pumped with added sugar and trans-fat and contain over nine teaspoons of sugar.
Scones contains 23g of fat and over seven teaspoons of sugar and sugary cereal contains five teaspoons of sugar.
According to the American Heart Association, the maximum amount of added sugars you should have in a day is around eight teaspoons.
The NHS states that eggs are a better choice for your breakfast meal. As well as being a source of protein, eggs also contain vitamins and minerals.
The NHS said: “There is no recommended limit on how many eggs people should eat.
Eggs can be enjoyed as part of a healthy, balanced diet, but it’s best to cook them without adding salt or fat. For example, boiled or poached, without added salt, scrambled without butter and using low-fat milk instead of cream.
Frying eggs can increase their fat content by around 50 per cent.”
Oats are also a great choice for type 2 diabetics. Oatmeal has a low glycemic index, helping to maintain glucose levels. Oatmeal is rich in fibre, which means that it can slow blood sugar absorption, ease digestion, and fight hunger for the rest of the day.
Whole fruits can also be an excellent option for breakfast for type 2 diabetics. A diet that contains enough fruits can reduce blood sugar levels, reduce the risk of obesity, heart attacks and strokes.
Fruits are high in fibre and nutrients making them a great choice for your first meal of the day. Add yogurt and some nuts to help you feel fuller for longer.
For simple tips for breakfast meals, Diabetes.co.uk said: “Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed.
These are better for your diabetes and digestive health. Instead of jam, try pure fruit spread or mashed banana.
Other healthy choices are low-fat cheese, cottage cheese with a couple of fresh chopped dates, or almond butter and chopped banana.
Use as little oil as possible when cooking. Cook with unsaturated vegetable oils, such as sunflower, olive or rapeseed, instead of butter or ghee.
Add extra fruit and veg to bump up your fibre intake wherever you can. Add half a banana to your cereal, or grilled tomatoes to a fried breakfast.”
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