Breakfast is the most important meal of the day. It becomes more so for diabetics who have to keep the blood sugar levels on an even keel. A wholesome breakfast ensures high energy levels throughout the day. It stops you from binging on calorie-rich junk food mid-morning. Even if you wake up with high sugar levels, do not skip breakfast. These days, foods that have a low glycemic index are a good option.
Glycemic index (GI) is a value used to measure how quickly certain foods increase your blood sugar levels. Foods with a low GI are digested and absorbed slowly, as a result of which the rise in your blood sugar levels is smaller and slower. You can refer to the Glycemic Index Food Chart to find out the GIs of various foods, and introduce changes in your diet accordingly. There are also a whole lot of diabetic-friendly alternatives that can be used in healthy recipes for diabetes. Furthermore, you may also refer to the Diabetes Food Chart and prepare a perfect Diabetes Diet Plan with the help of your dietician.
Now, let’s take a look at some of the best diabetes-friendly breakfast ideas.
Nothing beats smoothies when it comes to easy-peasy, filling breakfasts. Blend your favourite fruits like banana or strawberries, low-fat yoghurt, some oats with nuts and some ice. For the adventurous, there are whole lots of flavours like ginger and cinnamon that can be added. This is your quickest, healthiest breakfast that can be had on the go.
Oats is the superfood for diabetics. Fibre-rich, high in nutritional value and with a low glycemic index, Oats can be eaten boiled with milk and with vegetables. Oats dosas, idlis and pancakes work well with the Indian palate. Eating them regularly has known to decrease insulin resistance in diabetics.
Read More: 13 Health Benefits Oatmeal
Eggs are one of the best breakfast options. Rich in protein and other nutrients, they cook quickly and can be made in many avatars. Egg white omelettes with lots of vegetables, scrambled eggs, plain boiled and frittatas are great choices.
In my opinion, increase your fibre intake by adding spinach, kale, or avocado to a smoothie, along with some oats or seeds like chia or flax. According to studies, fibre, particularly the fibre found in cereals, may lessen the absorption of glucose and aid in the regulation of blood sugar levels. Fibre may also help regulate cholesterol levels and lower the risk of heart disease and cardiovascular disease.
Dr. Siddharth Gupta, MD
Nothing can kick start the day like a bowl of freshly cut fruits. Apples, bananas, citrus, papaya and other fruits can be relished with some chopped nuts. You get your daily dose of fibre, good fats from the nuts and a sweet start to the day without a blood sugar spike- a win-win on all counts. Avoid fruit juices as they lack fibre and are full of carbohydrates.
Read More: 1o Low Gi Fruits for Diabetes
The Indian palate cannot do without some carbohydrates. To keep your sugar levels in control, eat idlis made from wheat and Rava, ragi or oats. Have with your favourite chutney. By replacing the rice with wheat and rava you don’t have to worry about your blog sugar levels.
While dosa is considered a light breakfast, you can make yours with oats, ragi or green moong dal to reduce the starch content. Add lots of vegetables as filling and eat with chutneys of your choice.
Who can deny the benefits of a wholesome salad? Add your vegetables of choice like cucumbers, tomatoes, cabbage, lettuce, onions and others, add some quinoa or cottage cheese, drizzle with some olive oil, lemon juice, season and gorge on this in the morning for a good, filling meal.
Researchers have found that oatmeal’s high fibre content may aid in controlling blood sugar levels. In my opinion, add fruit and nuts as garnishes for sweetness and added protein. Oatmeal should be combined with either water or low-fat milk for better health outcomes.
Dr. Rajeev Singh, BAMS
The north Indian plate is used to either parathas or rotis for breakfast. Instead of wheat rotis, try out bajra rotis, Missi roti or ragi rotis as they are healthier. Couple these with a bowl of yoghurt or curry for a wholesome meal.
Apart from these, there are several Indian breakfasts for diabetics ideas that you can create by mixing and matching the above foods. A healthy breakfast for diabetics does not need to be boring and bland, it just needs to have a low sugar content and a low glycemic index. Something simple as Greek yoghurt with some berries of your choice can be refreshing and yummy. Alternatively, you can add multigrain breads into your diet and top it with avocado or some similar healthy spreads. And while most readymade breakfast cereals are overloaded with sugar and carbs, there are plenty of whole grain, diabetic-friendly options on the market. As always, it is very important to speak with your doctor and nutrition specialist before you make any changes to your diet. Your doctor may have additional instructions which you should follow to ensure you do not cause a spike in your blood sugar levels.
Also Read: 4 Best Foods for Diabetics
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