Starting the day with wholesome breakfast might benefit everyone. However, this healthy habit is particularly crucial for those with diabetes.
According to evidence eating a healthy breakfast might support weight loss and this can improve insulin sensitivity and blood glucose control.
Specific studies came to the discovery that people who eat breakfast are slimmer, have less insulin resistance and have overall diets with more significant nutritional quality.
Breakfasts low in carbs, sugar, and salt and high in fiber are excellent choices for those who have diabetes. Foods rich in nutrients support feelings of fullness, and that can help prevent people from having unhealthy snacks.
10 Breakfast Tips
1. Make Flavored Oatmeal
Do not buy packets of flavored oatmeal when you can quickly make it yourself. The store-bought flavored oatmeal has added salt and sugar.
In steel-cut oats add chopped peaches and apples for sweetness and add cinnamon. Cinnamon is known for lowering blood glucose.
2. Add Cinnamon in Coffee or Tea
Yes, this is another way to include cinnamon in our breakfast. We can add a cinnamon stick to our tea. If in this way the taste is too strong, we can make a cinnamon tea. All we need to do is add a cinnamon stick in hot water.
One more way to include cinnamon in our breakfast is by adding it to our coffee. Before starting the pot put ½ of tsp. of powdered cinnamon in your ground coffee.
3. Eat an Orange Instead of Drinking Store-Bought Orange Juice
Store-bought orange juice lacks the fiber, and it has concentrated carbs. If we replace it with the fruit, not only that we will enjoy the benefits, but we can also feel more full.
4. Have Nonfat Yogurt or Milk with Breakfast
It is said that the more vitamin D and calcium women consume, the less likely they will experience the metabolic syndrome. This is a cluster of symptoms which increases the chance of heart disease and diabetes.
Also, vitamin D can help the body to use insulin and calcium related to reduced cholesterol levels. Consuming dairy products and milk can additionally help people with diabetes to lose weight.
5. Have Ground Flaxseed on Yogurt or Cereal
Flaxseed is rich in fiber and protein and is beneficial not only for our blood glucose but our heart as well. These seeds also have fatty acids which the body uses to produce the same kind of omega-3 fatty acids as those of fish.
These seeds help prevent inflammation and lower cholesterol. We can store the whole seeds in the refrigerator and ground as much as we need a coffee or spice grinder. All we need to do is sprinkle one or maybe two tbsps. of ground flaxseed on yogurt or cereal.
6. Make Steel-Cut Oatmeal
Since cooking steel-cut oatmeal takes nearly an hour to cook, we can do when we are free during the weekend.
We can have one serving and save the rest in the fridge. When we want to eat oatmeal again, all we need to do is reheat it in the microwave. Also, we can put cinnamon and raisins.
7. Top the Cereal with Fruit
It is best to eat whole-grain cereal since it contains fiber. Make the cereal even healthier by adding half a cup of fresh fruit such as blueberries or strawberries.
8. Have Oatmeal Several Days per Week
Oatmeal is a must for breakfast, especially in cases of diabetes. The oatmeal per cup contains around 4 g of fiber. That amount of fiber is beneficial since it can help keep the blood glucose levels steady.
Also, this breakfast is beneficial when it comes to weight management because it can make people eat less during the day.
9. Pick Nonfat, Plain Yogurt Over the Usual Fruit Yogurt
If we do this, we’ll save around 11 g of carbs. And no, the vanilla yogurt is not the same as the plain yogurt. As a matter of fact, on a cup of low-plain yogurt has 50 calories less than the low-fat vanilla yogurt.
10. Drink Juice in Real Juice Glass
Once you choose to have homemade orange juice, make sure to drink it in the proper juice glass. It is around four ounces. Also, the good thing is that the orange juice contains only 12 g of carbs.
Breakfast should be the most important meal of the day; this is the meal with which we start our day. Therefore, make sure to start it delicious and healthy.