Breakfast is the most important meal of the day, especially for diabetics. Here are some ideas for a healthy breakfast
Breakfast is often referred to as the most important meal of the day and this is even more true if you have diabetes. In fact, what you eat early in the morning contributes in a fundamental way to maintaining a constant blood sugar level throughout the day. Here are some tips for making a tasty breakfast while keeping blood sugar low.
That a healthy and balanced breakfast, essential for everyone, is especially so for people suffering from diabetes, was confirmed by a study by the University of Tel Aviv published in “Diabetologia” in 2015.
The research compared two groups of diabetic patients who followed the same diet but with a different caloric distribution throughout the day: while the first group ate a rich breakfast and a light dinner, the second group did exactly the opposite.
The researchers were thus able to note that those who ate a substantial breakfast were then able to better keep their blood sugar (glucose concentration in the blood) under control, not only in the early hours of the morning but throughout the day, also reducing the peak. postprandial glycemic (after meal).
A nice advantage, therefore, which we must always take into account and even more today that we are, among other things, at the gates of World Diabetes Day which, every year on November 14, is celebrated with the aim of raising awareness of this disease.
But returning to breakfast, what do the experts recommend for those suffering from diabetes? Here are some ideas.
Diabetic breakfast, nutrients
As the doctor stated Francesca Evangelisti, nutritionist biologist, interviewed by Il Giornale del Cibo:
"For the diabetic patient it is absolutely necessary to set the eating day on a rich and nutritious breakfast that includes all the main nutrients, therefore carbohydrates, proteins and good fats, a good supply of fiber, vitamins and minerals".
Obviously we must be careful not to overdo it with carbohydrates, favoring those with a low glycemic index (GI): wholemeal bread, whole grain flakes (and sugar-free), muesli made from cereals, dried fruit and seeds (always without sugar) or other.
But pay attention to the labels, not only to check that there are no added sugars but also to be able to choose products that do not contain, for example, puffed rice, raisins or other ingredients with a high Glycemic Index.
With regard to the fruit, Dr. Evangelisti recommends taking it every other day, preferring the minor IG variant such as: orange, apple, pomegranate, peach, plum, grapefruit, strawberry, berry or pear. It is good to consume it whole and with the peel, therefore strictly organic to avoid the presence of pesticides.
Also allowed is jam or rather the compote, that is the 100% fruit variant with no added sugars (you can also try to make it at home by following this recipe for example).
Do not forget to insert then good proteins and fats: low-fat or soy yogurt, salty foods such as ricotta, turkey or chicken breast, eggs (better egg white) are good, while as regards fats, nuts rich in Omega 3 are preferred.
On the drinks front, coffee (better decaffeinated), green tea or various types of herbal teas are fine. Milk, better skimmed or partially skimmed, not to be consumed every day since it still contains a sugar, lactose. You can also choose vegetable alternatives, avoiding the rice drink but preferring, for example, that of soy, almonds or oats (without added sugars).
Diabetic breakfasts, an easy and tasty solution
Here are some ideas for having a healthy breakfast that keeps blood sugar at bay and therefore also recommended for diabetics.
Sweet oatmeal soup
A high-fiber breakfast that helps keep blood sugar levels under control is one that is prepared with oatmeal. In a bowl, mix one serving of oats with two parts of water or low-fat milk. To this "sweet" soup you can then also add fresh fruit of the above types or dried fruit.
Bread with almond, nut or peanut butter and fruit
A delicious and very simple breakfast is the one that involves spreading almond, walnut or peanut butter on wholemeal toast to which you can also add fresh fruit.
Toast with eggs and tomatoes
Those who love savory breakfast will certainly appreciate this simple and tasty proposal. After toasting wholemeal bread, boil or scramble an egg. So stuff the bread by adding some cherry tomatoes. A variant can be to use instead of eggs, low-fat cheese or slices of turkey.
Greek yogurt and dried or fresh fruit
Creamy Greek yogurt has less sugar and fewer carbohydrates than traditional Greek yogurt and is also high in protein. You can then enjoy a cup of this yogurt by adding walnuts, almonds or other dried or fresh fruit.
Avocado is a fruit rich in good fats and nutrients. It can therefore also be eaten for breakfast by crushing half the fruit on a slice of wholemeal bread and accompanying it all with an egg or other proteins.
Cottage cheese with fruit
Ricotta is a dairy product that contains proteins and few carbohydrates. For a quick and easy breakfast, you can try it in combination with fruit, seeds and nuts to create a sort of "dessert" on the spoon.
For those looking for more traditional breakfast solutions, Dr. Evangelisti suggests the following possibilities:
- Half a grapefruit, 1 low-fat or soy yogurt, 2 slices of wholemeal bread with sugar-free jam (2-3 teaspoons), decaffeinated coffee without sugar
- 1 peach, unsweetened green tea with oat flakes, 2 slices of wholemeal bread with ricotta
- 1 apple, skimmed or semi-skimmed milk without sugar with whole grains, 1 soy yogurt
- 1 kiwi, 2 boiled eggs, 2 slices of wholemeal bread, 30 gr. of almonds
Keep in mind that there are different types and severities of diabetes for which it is always important to ask for a consultation with a diabetologist who, depending on your situation, will draw up a list of allowed foods for you and recommend the best breakfast according to your needs.
Sources: Il Giornale del Cibo / Web MD
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