Diabetes is one of those lifestyle diseases that can be managed with great ease. A healthy diabetic diet coupled up with regular exercise is all that you need to overcome the pressure and manage the disease. There are basically two types of diabetes; Type 1 diabetes and Type 2 diabetes. Despite the variation, dieting and exercising is of great importance. Starting your day with a healthy meal is a good way to stack your stomach for a busy day. Breakfasts are the most skipped meals of the day. For Type 2 diabetics, skipping a breakfast is not an option.
According to MS,RD Kelly Kennedy, a health dietitian, he insists that having a breakfast provides the body with nutrients and stuffs up your stomach after long hours on dry stomach during sleep. A perfect breakfast meal is one that would comprise of healthy carbs, dietary fibre and small amounts of lean protein. The foods that you choose to take for your breakfast should have low glycemic levels to reduce the amount of glucose in the blood. These foods are meant to keep you filled morning along and sometimes all through lunch.
Breakfasts helps you keep your energy levels up throughout the day. Nowadays, many people are eating almond or peanut butter in their meals. The two provides a good blend of proteins and fats. Many people are lost of choices when it comes to breakfasts. Discussed below are seven breakfast ideas that will keep you healthy and strong for the day.
1. Breakfast Shakes
Shakes are the best blends that offer an all-inclusive cup of nutrients. You can incorporate different components in your shakes, here, you have a broad variety of ingredients to blend together. One great choice is having a one cup of fat-free milk, or if you like yoghurt, plain non-fat yoghurt is a great choice. Blend this with half a cup of blended fruits such as bananas, strawberries, blueberries and so much more. For a tasty shake, blend this together with a spoonful of wheat germ or nuts. Add some ice cubes for a tasty feeling.
2. Muffin Parfait
Many people love taking muffins, in this case, one half of a high-fiber or a whole grain muffins is a good choice. Always go for one that has about thirty (30) grams carbs and at least three (3) grams of dietary fiber. However you can prepare one with a customized value of carbs, proteins and fiber. The other half of your muffin, can be covered with berries. Top off with a significant amount of non-fat milk or yoghurt.
3. Whole Grain Cereal
This is the best meal that you can take for your breakfast. Whole grain cereals offers a great combination of minerals, vitamins and dietary fiber for a healthy and diabetic breakfast meal. Whether you decide to take your whole grain serving hot or cold, it makes a great deal. One personalized recipe is a bowl of low-sugar cereal, high on fiber. This could be skimmed a glass of milk or else, you could chose to just heat a bowl of plain oatmeal. Many people do not love whole grain cereals because of it being naturally sugar-free. Conversely, you can sweeten with a blend of fresh fruit, other sugar substitutes or skimmed milk.
4. Scrambled Eggs With Toast
Many people have had this for their breakfast for a considerably long time. The old usual meal of scrambled eggs with a slice of whole meal toast is a great way and healthy way to kick-start your morning. However, you are not going to like them if you do not cook them right. To have a great meal, scramble the eggs in a non-stick pan, and combine this with a slice of whole-wheat toast. For a greater taste, you can top your toast with light butter, cheese, low-fat cream or sugar-free jam.
5. Breakfast Burrito
Breakfast burritos are one of those breakfast meals that you can have on the go. To have a great burrito, use a non-stick skillet and spray. Scramble an eggs with onions, spinach, green pepper or a varied variety of other veggies. Place this on a warmed whole wheat or oat tortilla. For a great feeling, sprinkle with cheddar cheese, salsa and wrap in a foil.
6. Bagel with Nut Butter
In this case, we will consider having bagel thins since bagels are overly large and may have to stack up with much carbohydrates. You can decide on whether to have bagel thins or flats. They should be topped with almond or peanut butter. This two will offer a great dose of healthy fat and proteins that’s low on carb but with maximum energy.
7. Almonds and Fruits
As said earlier, breakfasts are important meals of the day. Starting your morning with a handful of raw and whole almonds, is a great choice. Combining this with a serving of low glycemic fruits, is a healthy choice. Some of the fruits you can incorporate in this meal are apples, peaches or oranges. This meal offers a meal that’s high on fiber and mono-unsaturated fats. Moreover, the fruits adds sweetness to your morning and a great content on fiber.
Additional Tips for Your Type 2 Diabetes
With the discussed varieties of meals to incorporate in your breakfast, generally including natural healthy foods such as fruits and veggies, dairy products, lean meat, low fat fish, and whole grains is a great choice. Keeping off canned and processed junk foods is a must. The primary goal of taking diabetic diets is have proper healthy diets.
To have and maintain a healthy diet, there are pointers that you should keep in mind when preparing your breakfast meals. They will help you ensure you have a whole, healthy meal.
- Always keep watch on the sizes of every component you include in your meals. This will enhance your dietary goals and overall diabetes management. A great idea, is to use the “Plate Method”. In this allegory, you are have half plate of non-starch veggies. The other half should be filled with proteins on one quarter, with the other filled with grains or starch. Additionally, including a fruit and dairy serving is a healthy way.
- Though fats are not recommended in a diabetic diet, there are healthy fats that you could include in your breakfast meals. These includes olive oils, nuts, avocado and canola oils.
- Lean meats are a great variety to include in your diet. They include Turkey Sausage, scrambled eggs, turkey bacon and Canadian bacon. Lean meats offer significant amounts of proteins.
- Have low servings of dairy products. Dairy foods have high fat content though there are the non-fat varieties such as skimmed milk, low fat and fat-free yoghurt, and servings of low-fat cheese and butter.
- It is advised to keep off fat and heavy sugar coffee drinks. Regular coffee with 2 percent of milk and sugar substitutes is a good complement.
- Proteins from cereals, nuts, low fat yogurt and skimmed milk, butter, cheese and salads are a great choice for a type 2 diabetic diet. Combining proteins with dietary fiber will not only keep your stomach full for longer periods of time, but also helps in overall metabolism and digestion in the body.
- Some foods enhances production of insulin in your body. Most of these includes spices such as turmeric, cinnamon and black pepper, they do not only help in digestion of foods, they also add great taste to your meals.
Type 2 Diabetes diets are not a hard nut to crack. For more information on the right food portions, food varieties and recommended breakfast ideas, it is advisable to link up with a registered and certified diabetes dietician. They will help you come up with great meal plans, healthy, friendly and easy to prepare.