Diabetes, a condition in which your blood sugar levels are abnormally increased and you get closer to developing serious health issues like stroke and cardiovascular risks.
So what should a diabetic do at this point? Are there any natural ways of eating which help a diabetic to control blood sugar levels?
Well in this article you will get to know the healthy breakfast for diabetics, foods which a diabetic should never ignore in the mornings.
List Of Healthy Breakfast For Diabetics
The important foods that you should consider to take in your breakfast plate at mornings.
#1 Egg Sandwich
Egg sandwiches are great to challenge your diabetes, it’s a taste + nutrition combination. Eggs are filled with vitamins, minerals, and different nutrients, the proteins inside the eggs help to conquer diabetes.
Protein takes a well longer time to digest and hence your body blood sugar levels don’t spike. Despite proteins eggs also contain biotin which promotes insulin production.
A 3 months study is conducted by the scientists, in this study 42 peoples with overweight and obesity problems of age limit of 40 to 75 years with pre and type-2 diabetes were included.
The study concluded that if one large egg is taken every day with a diet it reduces the risk of diabetes without altering lipid profile.
#2 Roasted Chickpeas
Try chickpeas at mornings as these chickpeas are good source of protein and fibers.
The absorption of sugar from the diet we eat is highly managed by fibers as these are known as good diabetes managers.
They slower down the carbohydrate absorption and subsequently slowering sugar absorption to blood.
This helps in maintaining sugar levels in blood for longer periods after consumption of food.
A study of chickpeas was done, for that two experiments were conducted experiment 1 and experiment 2.
Healthy female subjects were included, in both the experiments two preloaded calorie foods- chickpeas and white bread are compared to water control.
Study results shows 29 to 36% reduction in the blood glucose levels in the body.
#3 Besan Chilla
Besan chilla is an Indian dish, it is filled with good fat and protein quantities. Besan has a lower glycemic index and complex carbs which helps control diabetes.
Among the healthy breakfast for diabetics one should consider to add besan chilla in the mornings.
A 100 grams of besan or gram flour contains-
- Calories (387)
- Total Carbohydrate (58 gm)
- Protein (22 gm)
- Fat (7 gm)
- Sugar (11 gm)
- Fiber (11 gm)
- Potassium (846 mg)
- Sodium (64 mg)
#4 Blueberry Spinach Smoothie
Want to drink some liquids in the mornings with your healthy breakfast? You can take a blueberry spinach smoothie for a healthier combination.
Blueberries are a super food power packed with antioxidants, minerals and vitamins.
According to British Medical Journal, eating whole fruit like blueberries lowers down the diabetes risk by 26% if compared with 2% of three servings of any whole fruit.
On the other side spinach is a good fiber source, soluble fiber slows down digestion hence maintaining blood sugar levels.
The glycemic effect of spinach is also nil hence it doesn’t contribute to spiking blood glucose. Taking a smoothie made with mixing blueberry and spinach juices is advisable.
#5 Bulgur (Dalia)
Talking about a healthy breakfast for diabetics and forgetting bulgur is not going to happen. Bulgur is easy making for diabetes you don’t have to put more effort.
Proteins, fibers are highly packed in bulgur, it’s only the benefit of bulgur that every doctor recommends it to the patient in most diseases.
Nutritional content of bulgur (100 gm)-
- Calories (342)
- Protein (12 gm)
- Carbohydrate (76 gm)
- Fat (1.3 gm)
- Fiber (18 gm)
- Potassium (410 mg)
- Sodium (17 mg)
One of them is for diabetes, bulgur is lower in glycemic index and also a food which reduces person urge to eat more.
Hence, if you take bulgur in your mornings you don’t need to eat food for a longer period of time and your energy is also maintained because of slower digestion and absorption of food.
Your blood sugar levels will not spike and also you have your tummy full for longer hours.
According to NCBI, an average daily intake of a non-obese diabetic patient should be 1500 to 2500 calories, the average intake is 2000 calories.
And for the overweight diabetic patient, it is between 800 to 1500 calories every day. The adolescents and children are advised to take at least 2500 calories every day.
#6 Moong Dal
Moong dal is a great choice for people with diabetes, its nutrition-rich profile puts it under the healthy breakfast for diabetics.
If you want to add folate and proteins to your healthy diabetic diet plate you can try adding moong dal.
Moong dal nutrition profile per 100 gm-
- Calories (347)
- Protein (24 gm)
- Sugar (7 gm)
- Fat (1.2 gm)
- Carbohydrate (63 gm)
- Fiber (16 gm)
- Potassium (1,246 mg)
- Sodium (15 mg)
#7 Chia seeds
Chia seeds are rich in higher concentrations with omega 3 fatty acids, vitamins, minerals, gluten-free proteins, and phenolic compounds.
This potent nutrition profile of chia seeds makes them perfect for diabetes control and for maintaining stable sugar levels.
Also, the fiber content in them additionally benefits in diabetes control. Despite diabetes control chia seeds also have numerous therapeutic effects like anti-inflammatory, antioxidant, anti-blood clotting, etc.
You probably want to know some of the recipes with chia seeds you can try in your morning breakfasts.
Ready to make in 2 minutes, very quick and healthy breakfast for diabetics. Popcorn is very common and known to everyone but not everyone is aware of this whole-grain snack food.
Consuming low-calorie foods helps to control overweight problems as well as prevent type-2 diabetes and manages overall blood sugar levels.
Popcorn is perfect choice as a low calorie food and easy diabetes control, take it in between your meals.
Try Apple cinnamon popcorn crunch, it is a diabetic friendly recipe.
Nutrition value of popcorn (100 gm)-
- Calories (375)
- Carbohydrate (74 gm)
- Protein (11 gm)
- Sugar (0.9 gm)
- Fat (4.3 gm)
- Fiber (13 gm)
- Potassium (274 mg)
- Sodium (7 mg)
Quinoa is a nutrition-rich whole grain with efficient gluten-free protein, a good amino acid profile, and well-managed quantities of unsaturated fats, fiber, and phytochemicals.
A study on rats was done for estimating the effect of quinoa seeds on lipid profile, protein metabolism, and glucose level.
After analyzing the blood of rats fed by quinoa seed it was observed that the quinoa seeds are responsible and effective in reducing the triglyceride and total body cholesterol levels if compared with the control group.
Also, the fructose and glucose levels are reduced, it was found that high levels of fructose in the body lead to an increased risk of type-2 diabetes.
#10 Methi Parantha (Fenugreek)
Methi Parantha is also a very popular Indian recipe. The seeds of fenugreek are known for their health benefits for patients with the diabetic illness.
Fenugreek seeds are fiber-rich food which makes them effectively slows down the carbohydrate digestion from foods and reducing the rate of sugar absorption from food we eat to the blood.
A 100 grams of fenugreek contains 20 % of only proteins in them.
So, methi parantha is an intellectual choice as a healthy breakfast for diabetics. These paranthas are not only healthier but also tasteful.
Nutrition values of fenugreek (100 gm)-
- Calories (323)
- Protein (23 gm)
- Fat (6 gm)
- Fiber (25 gm)
- Carbohydrate (58 gm)
- Potassium (770 mg)
- Sodium (67 mg)
According to the National Diabetics Statics Report, 34.2 million Americans are suffering from diabetes. Every one individual among 10 is a diabetic.
According to a WHO Report for Indian diabetic patients approx. 72.96 million peoples are suffering from diabetes.
Frequently Asked questions
What is the best breakfast for a diabetic to eat?
A healthy diabetic breakfast is a food that is low in glycemic index, contains nutrients that aid in slower digestion by which there is a subsequently slower absorption of sugar in the blood.
Foods recommendations for your mornings are-
Spinach and blueberry smoothie
Methi Parantha (Fenugreek)
What should I eat if my sugar is high?
You should think of eating foods that don’t spike fructose and glucose levels in your body which increases the risk of type-2 diabetes.
Consider eating foods higher in proteins, soluble fibers, unsaturated fats, omega-3 fatty acids, which also reduce your overeating and slow down the digestion mechanism of the body.
Results in less intake of food and blood sugar levels are controlled effectively.
are some best foods consider to add to your diet for maintaining over increased sugar levels in the blood.
How many boiled eggs can a diabetic have?
If you’re a diabetic patient and want to eat an egg you can consider eating one large egg every day and it’s best recommendable by several studies.
Eggs very well manage diabetes if taken in moderate amounts, higher intake can disrupt the lipid profile of the body and can backfire also. Taking eggs three times a week is good for a diabetic patient.
What should a Type 2 diabetic eat for breakfast?
A type 2 diabetic should be very serious about the food choices for diabetes because not giving importance to food choices can push you forward to the risk of your life.
So better to be concerned about the food you’re taking.
Best breakfast choices should be higher in carbs, protein, fatty acids and will surely be lower in Glycemic index.
Spinach and blueberry smoothie
are some best morning choices.
The best thing concluded is that if you’re a diabetic and searching for a healthy breakfast for diabetics you should always consider adding the foods discussed above.
And you can add more of the foods of your choice also the thing to keep in mind is that you should first check the nutrition value of foods.
It’s better to be aware of what you’re eating for diabetes control you can also take suggestions from your doctor about what should be included in your diet.
Otherwise, foods rich in higher fiber, protein, unsaturated fats, omega-3 fatty acids, are more likely nutrients are also advisable.