We all know how a good breakfast can be the start to an even greater day. If you are living with this condition or simply need to watch you blood sugar levels following advice by your doctor, know that you can still enjoy a savoury breakfast, experts say. In this article you’ll find suggestions by experts to show you how.
The following text in based on information by Diabetes UK. It does not constitute any form of nutrition advice, and you should not rely on it a substitute for actual medical guidance from your doctor, registered dietitian or healthcare provider. Always aim for a balanced, healthydiet that ensures you get all the nutrients from a variety or sources.
According to this source, people living with diabetes and those who don’t but need to watch their sugar intake can benefit from an energising breakfast to start their day, while keeping their blood sugar levels at bay. When it comes to breakfast, the main issue is that many processed or traditional options are loaded with sugar and fats. Depending on your condition and circumstances, it may be best to limit these. The good news is you can do this by taking some simple steps and swapping these options high in sugar for healthier ones.
A major breakfast staple, for instance, are cereal bowls. As Diabetes UK explains, looks can be deceiving. Packaged and refined breakfast may look healthy, but can be high in added sugars and fat, even in the case of those cereals marketed as suitable for children. But you can have healthier forms of cereal, like porridge — whether it’s porridge oats or the instant version, with the exception of those with sugar in the form of syrup or honey —. Other options include sugar-free wheat biscuits or muesli. If you miss that sweet flavour, you can always top your bowl with chopped fruits. And if you don’t like cereal, yogurt is also an option.
It is also advice to ditch refined white toasts in favour of wholegrain versions, like granary, multi-seed, or soya. These include more nutrients, like fibre, which will make you feel fuller for longer. Wholegrain versions are also better for people living with diabetes, and that also applies to flours.
Experts recommend limiting your intake of processed foods that are high in sugar, like croissants or pastries. Instead you can turn to other sweet foods, like dried fruit or bananas, which you can also add to your cereals. You should also see breakfast as an opportunity to increase your fruit and veg intake — most health agencies recommend getting at least 5 portions a day —.
Traditional breakfast options also include many dishes with red or precessed meat like sausages. These can be replaced by healthier options like oily fish, like salmon or sardines. You can have this fish with grilled tomatoes, wholegrain toasts or eggs, which most people living with diabetes can eat as a good source of protein. Despite the fat content, eggs are known to have a limited impact on your cholesterol levels, experts say, so most people should be fine eating them.
As for drinks, you should know that fruit is higher in sugar when you take it in the form of juice, as the juicing or blending processes release more sugar. If you are trying to control your blood sugar levels, it’s best to go for whole fruit and veg, that way you will also be benefitting from more fibre. Diabetes UK, recommends limiting juices or smoothies to no more than 150ml once a day, and recommends homemade versions instead of those who include added sugars.