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Breakfast is considered an important meal when starting a new day. This is even more so for people with diabetes. Several studies have shown that people with type 2 diabetes who skip breakfast cause blood sugar levels to fluctuate throughout the day, which can affect health.
1. Healthy breakfast for people with diabetes
Breakfast for diabetics is considered as the most important meal of the day. That is true both for the average person and for people with diabetes. A healthy breakfast or a diabetes breakfast helps keep blood sugar levels stable throughout the day. One study found that skipping breakfast caused more spikes in blood sugar after lunch and dinner. But not all breakfasts are created equal. Accordingly, the breakfast of patients with diabetes should include foods rich in fiber, lean protein and healthy fats. In addition, you should limit foods that are not recommended for use when you have diabetes.
2. Diet of people with diabetes
The diabetes diet is based on eating three meals a day at normal times. This helps you better use the insulin your body produces or uses.
A dietitian can help you devise a diet based on your health goals, taste and lifestyle. Your specialist can advise you on ways to improve your eating habits, such as choosing the right portion sizes for your size and activity level needs.
2.1. Foods People with Diabetes Should Eat Increase your calorie intake with these nutritious foods. Choose healthy carbohydrates, foods high in fiber, fish, and "good" fats.
Healthy Carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into glucose in the blood. Focus on healthy carbs, such as:
Fruits Vegetables Grains Legumes, such as beans and peas Low-fat dairy products, such as milk and cheese
Người bệnh tiểu đường nên tập trung vào các loại carbs lành mạnh như rau củ quả
Foods rich in fiber
Fiber includes all the parts of a plant-based food that your body cannot digest or absorb. Fiber regulates the way your body digests and helps control blood sugar. Foods rich in fiber include:
Vegetables Fruits Nuts Legumes, such as beans and peas Cereals Whole grains Fish are good for the heart
Eat fish with many heart benefits should use foods this at least twice a week. Sea fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which can prevent heart disease.
Avoid fried fish and use high-mercury marine fish, such as: king mackerel.
'Good' fats
Foods containing monounsaturated and polyunsaturated fats that can help lower cholesterol levels include:
Avocados Nuts Vegetable oils or seeds such as: canola , olive oil and peanuts However, these should not be abused, as all fats are high in calories.
2.2. Foods to avoid with diabetes Diabetes increases the risk of heart disease and stroke by accelerating the growth of clogged and hardened arteries. Foods containing the following may work against your goals of a heart-healthy diet.
Saturated fat. Dairy products high in fat and animal protein such as butter, beef, sausage and bacon should not be used. Also limit coconut and palm kernel oils. Trans fats. Avoid trans fats found in processed snacks, baked goods, and shortened and sticky margarine. Cholesterol. Sources of cholesterol are in high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. It is recommended to consume no more than 200 mg of cholesterol per day. Sodium. Try to eat less than 2,300 mg of sodium per day. Your doctor may suggest that you exercise less if you have high blood pressure.
Người mắc bệnh đái tháo đường cần tránh các món ăn từ nội tạng
3. Some suggested foods for breakfast for people with diabetes
3.1. Overnight Oatmeal Overnight Oatmeal is high in fiber, plus it can help control blood sugar. Choose rolled or shredded oats, add fruit for extra sweetness and nuts for extra protein. Don't have time to cook in the morning? Try overnight oats, mixing one part oatmeal with two parts water or low-fat milk. Place in the fridge for a bowl of ice cream in the morning.
3.2. Nut and fruit butters Spread unsweetened peanut butter, almonds, or other nut butters on whole-grain toast. Choose bread with at least 3 grams of fiber per slice. Toss with fresh fruit, such as strawberry or raspberry slices. You can also trade bread for wholemeal waffles or pancakes. If using frozen, check to see if the label lists whole grains as the first ingredient.
3.3 Egg sandwich Eggs are high in protein, protein takes longer to digest, which can help keep blood sugar levels steady. For an on-the-go meal, try making a sandwich with scrambled eggs, low-fat cheese and tomato slices on whole-grain English muffins. You can add a slice of lean meat, such as low-sodium ham or turkey, for more protein.
3.4. Greek Yogurt Pudding Creamy Greek yogurt has less sugar and fewer carbs than regular yogurt. It is also rich in protein with 23 grams per cup. So this is also a healthy food for diabetic breakfast.
3.5. Sweet potato and minced chicken sausage Bacon and beef sausage are high in saturated fat and salt. For a healthier breakfast, choose chicken or turkey sausage. One-third of a serving has 9 grams of protein, but half as much fat as beef. Use in minced form, sauté mushrooms, onions, and bell peppers until tender. Add seasoning, chicken sausage and a little water, cook for a few more minutes, then add diced sweet potatoes for more fiber and vitamin C.
3.6 Vegetable omelette Add non-starchy vegetables, such as broccoli, spinach, kale, and tomatoes. They are low in carbs and high in fiber and nutrients. They're also a good source of vitamin C, and research shows that getting enough of this vitamin can help your body control blood sugar. Add cooked vegetables and low-fat cheese to the eggs. Serve the omelette with a slice of whole-grain toast.
3.7. Salty Oatmeal Morning oats don't have to be sweet. You can add veggies and lean protein for a rice-like dish. You can use leftovers from dinner, such as roast chicken, tomatoes, and spinach with a little lemon juice and olive oil. Or add sauteed kale with mushrooms and a cooked egg, finishing with some low-sodium soy sauce and sesame seeds.
Bột yến mạch mặn có thể là bữa sáng lý tưởng cho người bệnh tiểu đường
3.8. Breakfast Tacos You can also eat banh tet in the morning. Scrambled eggs or spinach. Mix black beans, add 8 grams of fiber and 8 grams of protein per half cup. Serve with whole-grain corn or whole-wheat tortillas. For extra flavor, add salsa and chutney. Hot peppers add extra spice, which can help with diabetes. One study found that eating them can reduce spikes in insulin, the hormone that controls blood sugar, after a meal.
3.9. Toast and avocado (fruit) This creamy green fruit is packed with nutrients, heart-healthy fats and 7 grams of fiber. That combination keeps you fuller for longer, promoting weight loss. Smash half an avocado on a slice of wholemeal bread. Add a squeeze of lemon, salt, and pepper, top with a poached, fried, or poached egg.
3.10. Cottage cheese with fruit Cottage cheese is a protein superstar. One cup of low-fat varieties contains 28 grams of protein with only 6 grams of carbs. For a quick and easy breakfast, use low-fat cheese with fruit and nuts.
3.11. Blueberry and Spinach Smoothie A smoothie is a delicious drink that adds extra fruits and vegetables to you. For the blueberry, spinach version, put half a cup of blueberries, a cup of spinach, and half a banana in a blender. Add half a cup of low-fat milk and blend until smooth. For a healthy boost, add a teaspoon of ground flaxseed. Flaxseeds are high in fiber and omega-3 fats and may help lower blood sugar in people with diabetes.
Breakfast plays a very important role for diabetics, so patients should pay attention to maintain a nutritious diet and healthy lifestyle. Besides, it is also advisable to proactively check your health periodically to make appropriate adjustments to the progression of the disease.
Currently, Vinmec International General Hospital has a team of experienced endocrinologists who will directly examine and advise diabetic patients on diet, sleep, and how to take medicine in a scientific and safe manner. most secure.
In addition, the hospital also deploys a screening package for diabetes and dyslipidemia to help detect pre-diabetes early, accurately classify diabetes type, develop a nutritional regimen, and monitor reduce the risk and complications caused by diabetes. The examination at the hospital is always performed according to the correct procedure, ensuring the technique to bring the most accurate examination and treatment results to the patient.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: webmd.com
