Breakfast is considered the most important meal of the day… especially for diabetics.
In a review based on 96,175 participants… Experts observed that… skipping breakfast
can significantly increase the risks of diabetes complications!
And this is partially because breakfast sets your blood glucose balance for the day!
When you wake up…Your glucose levels are unstable and sensitive.
This is why eating breakfast to ensure blood glucose balance is vital for diabetics.
But unfortunately… Not all breakfast options are good for you as a diabetic.
If you follow your overnight fast with a breakfast rich in…
- Carbohydrates - Or Sugar…
Your blood glucose is likely to rise and be unbalanced throughout the day.
Alternatively… It is much easier to keep it under
control… with a breakfast varied in nutrients. But what nutrients do you need to consume for
breakfast as a diabetic? Well… keep watching!
In this video… we’ll share the 5 best and 3 worst breakfast options for diabetics.
We’ll also break down the nutrients you absolutely need to include…
In order to keep your blood glucose levels under control.
But before we dive in, can you do us a favor and like this video?
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The 3 Bad Breakfast Options For Diabetics Starting With…
Number 3. White Bread, Bagels and Pastries Yes, you knew it was coming…
Anything linked to the bread family is not the best breakfast option for diabetics.
Whether it is: - Bagels with cream cheese
- Bread and butter - Brioche buns with jam
- Pancakes and maple syrup - Or chocolate-filled pastries…
White baked goods and any sugar-rich filling should be avoided.
White bread and other baked goods can be categorized as simple carbohydrates...
And they contain a high amount of refined starch. Bread options like bagels are typically made of:
- Refined wheat flour, - And Salt…
While brioche breads are rich in: - Dairy
- Saturated fat - Refined white flour
- And sugar. And as a diabetic…
When you consume any type of refined starch coupled with:
- Added salt - Sugar
- Or dairy… … your body breaks it down quickly into glucose.
As a result… The B cells in your pancreas are triggered
to secrete insulin… and raise your blood sugar. A study published by Oxford Academy…
Observed how the quality of starch impacted women with diabetes.
They compared various trials involving more than 70,000 women...
And noted that refined starch increased… - the risk of diabetes complication
- And the risk of heart diseases. Another study found that… white bread
significantly influenced blood glucose levels… Compared to whole-grain bread.
All in all… it is best to stay clear from any form of white bread and baked goods for breakfast.
And if you really crave a slice or two… whole-grain bread might be a better option.
Number 2. Cereals It is easy to be convinced
that a bowl of sugar-free cereal with milk… Is a good breakfast option for diabetics.
But no matter what is labeled on your box of cereal… and how healthy cereals claim to be…
They all have something in common that diabetics should avoid.
Cereals are highly processed! That’s right.
Cereals are grains… or raw food that have been modified either by…
- Being pasteurized - Or mixed with
additives and chemicals… making them processed. Processed foods often lack important nutrients…
And quickly break down into glucose in the bloodstream.
In fact… Various research showed that the chemicals
added to processed foods... like cereal... Can contribute to the development of:
- Insulin resistance - High blood lipids… including
LDL cholesterol and triglycerides - And Type 2 diabetes complications.
A paper on the potential benefits of adding high-protein milk with cereal…
Raised various concerns among scientists… As experts noted that adding dairy protein
to a processed meal doesn’t make it less dangerous for blood glucose.
To keep blood glucose under control… it is best to limit your carb consumption
between 50 to 70 grams per day. However… a bowl of boxed cereal
and cow milk can add up to 63 grams… And that is… before the day even gets started.
So… should you stay clear from cereals for breakfast?
It definitely seems so… no matter how healthy a box of cereal claims to be.
Number 1. Protein Bar You might have been told that
it is important to eat protein for breakfast… To keep your blood glucose under control.
And while this is true… not all protein-rich products do the trick.
Protein bars are one of them. Just like cereals… protein bars have
a not-so-diabetic-friendly composition. The grains… nuts… and fruit used are
often… - Dried
- Refined - And coated with sugar…
Making it the perfect recipe for a morning blood glucose disaster.
And while not all protein bars are created equal… Most of them are likely to have a negative
impact on your blood glucose levels… when eaten at breakfast.
The Clinical Diabetes Journal observed various studies… on the efficacy of diabetic snack bars.
They were surprised to see that diabetic snack bars could help curb hypoglycemia…
But only when eaten at NIGHT. They also couldn’t find concrete evidence
that… the same snack bar could be a healthy option for breakfast.
A regular protein bar contains between 25 to 35 grams of carbohydrates…
And up to 20 grams of protein. This shows that the carbohydrate content in most
protein bars… is higher than the protein itself. So… should you avoid protein bars for breakfast?
It seems like it! There are healthier food options that will
give you the blood-balancing nutrients you need… Without loading your body with carbohydrates…
and increasing your blood glucose levels. And we’re about to explore the 5 best breakfast
options for diabetics. But before we do…
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to grab them in the description box below. And now… let’s explore…
The 5 Good Breakfast Options For Diabetics Starting With…
Number 5. Low-Carb Smoothie If you don’t enjoy eating food
first thing in the morning… Sipping on a low-carb smoothie
is a great option to… - Nourish your body
- And keep your blood glucose balanced… as a diabetic.
A low carb smoothie can be made of: - Protein
- Healthy fat - And fiber.
Healthy protein options for smoothies can include: - Dairy-free yogurt
- Plant-based power - Plant-based milk.
Healthy fat can be: - Nuts such as almond, walnuts, or brazil nuts
- Seeds including chia or flax seeds - Or avocado
And finally.. Fiber can come from:
- Berries - Bananas
- Or even a handful of leafy greens, my favorite. All in all… You can create a low-carb smoothie by
using foods with a low glycemic index… Which are recommended for diabetics.
Food with low glycemic index scores slows down the conversion of carbohydrates into
glucose in the body. After observing 75
women on a low glycemic diet for 6 months… A trial noted that morning blood glucose levels
could be managed more easily. Another study published by
Oxford Academic found that... Drinking 2 berry-rich smoothies daily:
- Improved insulin sensitivity - And blood glucose balance...
in obese people with insulin resistance. So why not try a low-carb smoothie at breakfast…
And observe how your blood glucose levels respond throughout the day?
Chances are… you’ll be able to control it better. Number 4. Eggs
Yes… eggs can be a delicious and healthy breakfast option for diabetics.
1 large egg contains: - 7 grams of protein
- And 5 grams of healthy fat. Eggs are also rich in Vitamin B.
These components have shown promising results when it comes to balancing blood sugar.
A study following 42 overweight adults
with pre-diabetes and type-2 diabetes… (9) Noted that eating 1 large egg daily for 12 weeks:
- Reduced fasting blood sugar by 4.4% - And improved insulin sensitivity.
And while more studies have observed similar results…
It is important to note that… eating too many eggs can have the opposite effect on your blood sugar.
A review published by the American Diabetes Association observed that…
Eating 7 or more eggs per week... Increased the risk of type 2 diabetes by 77%.
So when it comes to eggs for breakfast… A controlled consumption 2 to 3 times per
week can be enough to experience its benefits. Whether you enjoy them scrambled… or poached…
Adding a side of healthy fat and fiber to your breakfast
such as: - Avocado
- Whole-grain bread - Or spinach…
is a great way to create a nourishing and healthy breakfast with eggs.
Number 3. Oatmeal Yes… Oatmeal can be a very
healthy breakfast option for diabetics… As long as you eat it the right way!
Oat is a gluten-free whole grain that contains a large amount of:
- Vitamins - Antioxidants
- And most importantly… fibers. Oatmeal contains beta-glucan soluble fibers…
Which slows down the release of glucose in the small intestine.
According to a study published by The National Library of Medicine…
Adults with type-2 diabetes who ate breakfast
Oatmeal for 6 weeks… experienced a significant reduction in…
- Blood glucose - and insulin levels.
Choosing… - old-fashioned
- or steel-cut oats options for your oatmeal… Is best to experience these benefits at breakfast.
In a small study… Experts assessed blood glucose levels pre
and post-breakfast of randomized participants… And found that blood glucose was significantly:
- Lower - And more balanced…
In people who consumed oats… compared to those who ate a breakfast rich in carbohydrates.
So make sure to choose unprocessed oat… and add: - Protein
- And good fat… for a healthy breakfast. Number 2. Greek Yogurt
Containing a rich amount of... - Calcium
- Protein - And probiotics…
Greek Yogurt can be a great addition to your breakfast.
Probiotics have been praised for their gut healing properties…
Which has a direct impact on your blood glucose. Its been found that an inflamed gut
is the source of: - Insulin resistance
- And unbalanced blood glucose levels. Eating probiotics replenish the gut
of healthy bacteria and as a result… It can reduce inflammation linked to diabetes.
A study noted that probiotics improved… - fasting blood glucose
- And insulin sensitivity. More research also observed that…
Consuming up to 100 grams of yogurt daily… such as greek yogurt…
Reduced the risks of type-2 diabetes complications.
But just like many breakfast options, we’ve seen so far…
Not all greek yogurt you find at the grocery store are good for diabetics.
Choosing a: - Full fat
- Fat-free - Or unsweetened greek yogurt…
And topping it with berries or nuts…
Is the best way to consume greek yogurt for breakfast as a diabetic.
Number 1. Chia Seed Pudding To have a diabetic-friendly breakfast…
You should enjoy a healthy dose of fiber… fat… and protein.
And chia seed puddings make our number 1 breakfast food for diabetics because it contains all 3!
Impressive for a little grain is it?! Chia seeds are valued for their…
- High amount of fibers - Healthy fat in the form of omega-3 fatty acids
- Minerals - And antioxidants…
Which is especially beneficial for blood sugar balance.
Recent studies have suggested that consuming chia seeds regularly help:
- Improve insulin sensitivity - And lower blood sugar.
A study compared the effect of chia and flax seeds on blood glucose levels.
After feeding one type of seed to 2 groups of 25 participants…
Experts observed that… Chia seeds significantly reduced post-meal
blood glucose... compared to flax seeds. Animal experiments also observed similar
results… noting that chia seeds can: - Improve blood sugar control
- And reduce the risk of diabetes and heart diseases.
All in all… These findings suggest that… Chia seeds can keep your blood glucose
levels under control throughout the day. But does it make a difference to enjoy it
in the form of a pudding? Well…
To make a chia seed pudding… you need: - A few tablespoons of chia
- A cup of plant milk - And any natural flavoring of your
choice… whether that’s berries or spices. And as the chia soaks in the mixture…
It expands its fiber and omega-3 countenance. So make sure you add it to your breakfast options…
To nourish yourself… and easily control your blood glucose throughout the day.
No matter what your preference and habits are in the morning…
Make sure to avoid breakfast options that are processed… and rich in:
- Sugar - And carbohydrates…
And opt for healthier options that provide a healthy dose of:
- Good Fat - Fiber
- And protein. And now we want to hear from you.
What kind of breakfast are you going to give up? And which one are you going to adapt?
Share your thoughts with a fellow-diabetics in the comment section below.
And before you leave… make sure to claim your free gift by clicking the link
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Thanks for watching. We hope you're having a diabetes-fighting day.