When you get diagnosed with diabetes, every meal must be planned out well to avoid health problems. Breakfast is an essential meal for everyone, even more so for people with diabetes.
A well-balanced breakfast sets the tone for the rest of the day, helping to maintain stable blood sugar levels and preventing the risks of complications.
However, planning a breakfast can be challenging, especially when trying to avoid harmful spikes in blood sugar.
It’s natural to have a lot of queries about breakfast. For example, you may wonder what kind of cereal can a diabetic eat, or if juicing is ok for diabetics. In this article, we will go over several ways to plan the perfect breakfast.
Portion control
One of the most crucial aspects of planning a breakfast for people with diabetes is portion control.
Overeating can lead to blood sugar spikes, so it is essential to consume moderate portions.
There are several tricks to help you do this and still feel satisfied.
Smaller plates can help trick the brain into thinking you’re eating more than you are, making it easier to consume appropriate portions.
Using measuring cups or a food scale will help you accurately gauge the size of your portions. Then, plate them onto a small plate and feel like you’ve eaten a big breakfast.
You should make sure to plan out your week of breakfasts. Prepare and portion your meals in advance and make up some smoothies to avoid impulsive overeating.
Eating beyond what was already portioned will be more effort if you have a planned meal.
Balance micronutrients
The right balance of macronutrients—carbohydrates, proteins, and fats—is vital for managing blood sugar levels.
Carbs have the most vital impact on blood sugar levels, so it is essential to choose them wisely.
Opt for complex carbs, such as whole grains, which are absorbed more slowly and have a lower glycemic index. Aspire for 45-60 grams of carbs per meal.
Including a protein source can help stabilize blood sugar levels and keep you feeling fuller for longer. Good sources include eggs, lean meats, dairy, and plant-based options like beans and tofu.
Incorporate small amounts of healthy fats, such as avocado, nuts, and seeds, which can help slow down the absorption of carbohydrates and keep blood sugar levels stable.
Think about the ingredients
Selecting the right foods is vital when planning a diabetic-friendly breakfast.
Very often, the ingredients in foods you used to eat will be problematic, and you’ll need to put some effort into investigating what is in the foods you eat.
Bread is a good example. White bread has processed flour, which quickly turns into sugar.
Choose whole-grain options like whole wheat bread, oatmeal, or quinoa, packed with fiber and nutrients.
Instead of fruit juices, which can cause a rapid spike in blood sugar, opt for whole fruits like berries, apples, or cherries, which are rich in fiber and have a lower glycemic index.
