When it comes to managing diabetes, breakfast can make, or break your daily blood sugar levels.
Breakfast can help to regulate our glucose and insulin,
or set us up for a blood sugar rollercoaster!
Cereal has become quite controversial lately, especially those sugar-enhanced,
carb-loaded dessert cereals marketed towards children.
But, if you can ditch the cereal, you can indeed find an incredible array of healthy
breakfast foods to keep you powered throughout your day... without skyrocketing your blood sugar.
That's why we re about to reveal 5 of the most delicious, nutritious,
and diabetes-fighting breakfast foods!
So why not LIKE this vid, and SUBSCRIBE to Diabetes Smarts
to discover the keys for fighting back against diabetes.
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Now, are you hungry to learn what to eat in the morning? Great! Because it's time to unveil...
THE TOP 5 DIABETES-FIGHTING BREAKFAST FOODS!
5. Whey Protein
Whey protein may not sound like a breakfast food, but this powder can be added to a
healthy morning smoothie or other drinks to super-charge your diabetes-fighting day!
By now you surely know that protein is not just an essential macronutrient for everyone,
but it is especially important for diabetics. Protein works much like fiber,
in that it slows digestion, thus helping to balance post-meal glucose levels.
And studies show that reducing your daily intake of carbs and fat
while increasing your consumption of protein can lead to significant weight loss.
Most doctors recommend that diabetics make protein about 30 to 35 percent of their daily calorie
makeup. That means you should aim to consume approximately 120 to 180 grams of protein per day.
One standard serving of whey protein powder provides around 20 grams of protein - which
is a substantial contribution to your recommended protein intake for the day!
It contains a range of amino acids that are readily absorbed by the body,
providing the building blocks for our hormones and other structural components of the body.
Whey has also been shown to effectively manage blood sugar
levels while influencing our hormones associated with appetite and satiety.
In fact, a recent Newcastle University study found that type 2 diabetic participants who
consumed a small amount of whey each morning for a week had better controlled glucose levels
than they did during a week in which they did not consume whey.
Scientific studies have found that whey provides other specific anti-diabetes benefits,
including its ability to slow gastric emptying,
stimulate gut and insulin hormones, and reduce post-meal glucose levels.
And, in general, consuming protein upon waking has been shown to regulate appetite
throughout the day. Research shows that eating a high protein breakfast
can lead to beneficial changes in appetite and hormone regulation in overweight individuals.
Specifically, consuming more protein can help to reduce
GHRELIN, a hormone associated with feelings of hunger,
while also working to increase PEPTIDE YY, a hormone associated with feelings of fullness.
A recent study even found that eating 25%
of one's daily recommended calories from protein reduced cravings by 60%!
So why not create a veggie-rich, berry-enhanced morning whey protein
smoothie to energize you while also helping you to feel full until your next meal.
You can also simply mix it into water or even unsweetened applesauce.
Just make sure to avoid whey powders which included added sugar or artificial sweeteners.
4. Flaxseeds
Though you might not think to eat a whole bowl of flaxseeds,
they can actually be the perfect anti-diabetes addition to your morning smoothie.
However, flaxseeds can indeed become a main feature of your breakfast. Did you know
that they can be used to create a fiber-rich egg alternative? Simply mix 1 tablespoon of flaxseed
meal with 3 tablespoons of water, let it sit for 5 minutes, and from there, you can use it
as a low-cholesterol egg replacement ingredient in any number of typical breakfast or baked dishes.
In fact, flaxseeds are an excellent source of ALPHA-LINOLENIC ACID, which converts to
omega-3 fatty acids inside the body. ALA has been shown to lower harmful LDL cholesterol,
a main driver of diabetes-related heart disease.
Meanwhile, these seeds are rich in both soluble and insoluble fiber,
and flaxseeds contain an impressive 2 grams of fiber per tablespoon.
Fiber not only supports weight loss,
but it also promotes healthy blood sugar levels and helps reduce insulin resistance.
One review of 25 randomized controlled studies concluded that there was a significant association
with the consumption of whole flaxseeds and the reduction of blood sugar levels and insulin.
And because they're such a great source of fiber, flaxseeds have also been shown to
support weight loss by encouraging satiety and feelings of fullness.
Another review analyzing 45 studies revealed that the supplementation of
flaxseeds resulted in significant reductions in belly fat, BMI and overall body weight.
Of course, flaxseeds are also packed full of diabetes-fighting nutrients, including
magnesium. Studies show that many type 2 diabetics are deficient in
this needed micronutrient, which aids cells in utilizing insulin.
So add diabetes-fighting, heart-helping flaxseeds to smoothies or muesli,
or use them to create lower cholesterol egg-alternative breakfasts.
But, speaking of eggs, guess which food comes in at number 3?...
3. Eggs
Sure, they may supply more cholesterol than flaxseeds,
but eggs are actually a diabetes-fighting nutritional powerhouse! Did you know that
the humble egg is a "perfect protein" food? That means it supplies all 9 essential amino acids!
Low in calories and high in heart-healthy omega-3 fats, plus post-meal glucose-stabilizing
protein... eggs are a wonderful breakfast food for helping you feel full while also
helping you avoid a blood sugar spike. In fact, studies have concluded that eggs
can improve markers of metabolic health and blood sugar regulation.
A recent trial involving overweight and pre-diabetic participants revealed
that consuming one large egg each day resulted in a reduction of fasting blood sugar by 4.4%, along
with improved insulin sensitivity, in comparison to the control group who did not eat eggs.
Other research has revealed that those who eat eggs on a regular basis
have a lower risk of death from stroke and heart disease than those who do not eat eggs.
Meanwhile, other studies show that the combination of the omega-3 fatty
acids EPA and DHA, plus protein and folate, supplied by eggs, can also work to decrease
vitamin deficiencies while improving cognitive function.
So eggs can indeed help you improve your insulin sensitivity while also improving your heart and
brain health! However, though they supply healthy fatty acids, doctors still recommend keeping your
intake to just 1 egg per day, especially if you are worried about obesity or diabetes.
OK... what are the two very best breakfast foods for fighting diabetes?
And how can you incorporate both foods together for one super-charged morning meal?
The answer is just ahead...
But first... Discover a wide world of diabetes-fighting,
nutrition-packed foods within our free e-book Superfoods For Diabetics...
Learn key secrets about diabetes and your health from leading medical experts in
Episode 1 of That Diabetes Documentary... And you won t want to miss out on our
groundbreaking, diabetes-fighting recipe book Snacks, Meals And Desserts That Lower Blood Sugar!
Simply click the link below to grab all 3 of these gifts, FOR FREE!
Now, back to the list!
2. Raspberries
Low in carbohydrates and calories but rich in fiber and disease-fighting micronutrients,
raspberries are an amazing fruit for blood sugar control and overall health.
One cup of raspberries provides an impressive 8 grams of dietary fiber,
which helps encourage stable post-meal blood sugar levels.
In fact, a recent study showed that pre-diabetic participants
with insulin resistance who incorporated raspberries into their normal breakfast
had lower insulin levels up to 24 hours after eating.
The study also found that, the higher the intake of raspberries,
the less insulin was required for blood sugar stabilization.
Beyond their impressive fiber content, raspberries supply an amazing assortment of disease-fighting
antioxidants and anti-diabetes micronutrients, including blood sugar-balancing VITAMIN C
and POTASSIUM, plus LUTEIN, BETA CAROTENE, MELATONIN, and QUERCETIN.
Quercetin is an anti-inflammatory antioxidant which has been shown aid the health of the liver
and the pancreas, and it s also been shown to lower fasting blood glucose.
But don't think that you can only incorporate delicious and
nutritious raspberries into your anti-diabetes diet during growing season.
A recent animal study revealed that the consumption of freeze-dried raspberries
still resulted in improved insulin sensitivity and lowered blood sugar levels.
So utilize raspberries year-round! Add them to your next morning smoothie to encourage
healthy blood sugar levels throughout the day! Or, why not pair them with today s top
diabetes-fighting breakfast food! What's that?
Well... for your next breakfast, try...
1. Greek Yogurt
Packed full of protein and gut-aiding probiotics,
Greek yogurt is an incredible diabetes-fighting breakfast food!
Along with improving the diversity of healthy gut bacteria,
Greek yogurt is an excellent food for diabetics for multiple reasons.
In fact, The Journal of Nutrition established that yogurt consumption
may reduce the risk of type 2 diabetes when eaten as part of a healthy diet.
So what makes Greek yogurt so great?
Unsweetened Greek yogurt is not only low in sugar and carbohydrates, it's incredibly
high in protein - which we know is an essential macronutrient for blood sugar balance and satiety.
And Greek yogurt is low on the glycemic index,
which means that it has a minimal impact on post-meal blood sugar.
Meanwhile, multiple studies show Greek yogurt can work to improve
insulin sensitivity, lower LDL cholesterol while improving levels of heart-healthy
HDL cholesterol, and even lower blood pressure.
Plus, Greek yogurt is an excellent source of vitamin D,
which improves bone density, reduces the risk of heart disease, and aids appetite management.
However, it is still best to beware of certain store-bought yogurts
which may look healthy, but might contain unhelpful chemical additives. Avoid packaged
yogurt products listed as Greek-Style yogurt, or Greek yogurt products which contain added sugars.
Otherwise, don't be afraid to make unsweetened Greek yogurt your go-to diabetes-fighting
breakfast centerpiece! So now we d like to know...
what's your favorite diabetes-fighting breakfast food? Let us know by commenting below!
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