Eshealthtips.com – A balanced breakfast will keep you full and help regulate blood sugar levels throughout the day. But when you have diabetes, you need to be extra careful about your carbs and fat intake.
Delicious Breakfast Choice Ideas Because It’s Low in Calories
Fortunately, there are a number of delicious diabetic breakfast food ideas that can help you start your day off right. These heart-healthy choices are high in fiber and lower in salt and saturated fat. Oatmeal is a great breakfast option because it’s low in calories and high in fiber, which contributes to feeling full longer. It also helps keep blood sugar levels stable, making it a good choice for those with diabetes.
To get the most out of your oatmeal, make it with rolled oats or steel-cut oats. These types of oats have a lower glycemic load, which means they don’t spike blood sugar as quickly as instant oats. A half-cup of oats cooked in water can contain 165 calories, 4 grams of fiber and 6 grams of protein. Add in a handful of nuts for even more heart-healthy omega-3 fats and protein. People can also use toppings to add flavor and texture to their oatmeal. Try adding fresh fruit, such as apples and strawberries, or raisins, dried cranberries or dates for added sweetness.
Greek yogurt is a protein-packed food that can help keep blood sugars balanced in the morning. It’s also rich in probiotics, which are beneficial bacteria that promote digestive health and immune system strength. While you’re shopping for yogurt, choose plain varieties that contain no added sugar. Flavored and sweetened yogurts can contain as much as 7 teaspoons of sugar per serving, so it’s best to limit your intake of those varieties.
A Filling Breakfast Mixed with Some Fresh Fruits
To make this breakfast more satisfying, stir in some fresh fruit. You can add bananas, berries, peaches, or even pineapple. For a summertime dessert, try strawberry shortcake with Greek yogurt instead of biscuits. Top with a dollop of whipped cream and a sprinkle of cinnamon for a healthy, flavorful treat.
Another way to enjoy Greek yogurt is to mix it with a little granola. A few spoonfuls of low-sugar granola or a handful of nuts can boost the fiber and protein in this meal. The high protein and fiber content of nut butter will help keep your blood sugar in a healthy range throughout the morning. And there are plenty of varieties to choose from, including almond butter, peanut butter, cashew butter, macadamia nut butter and more.
Nut butter are also rich in vitamins and minerals like Vitamin E, B6, folate, niacin, magnesium, zinc and copper. And they’re low in saturated fat and sodium. You can buy nut butters at your local grocery store or order online. But you should check the ingredient list before buying. Avoid nut butters with added oils and sugar, and look for ones made from just nuts. This will ensure you get the most nutrients from your nut butter.
Tofu is a Great Low Carb Option for Breakfast
If you have a nut allergy, soy butter is another great option. It’s lower in saturated fat than other nut butters, but higher in protein and vitamins, Malone says. Tofu is a great low-carb option for breakfast that can help keep your blood sugar levels balanced. It contains high protein and is a good source of calcium. Tofu can be found in a variety of styles, including silken, soft, firm, extra firm, and super firm. These different styles vary in texture and culinary properties, so it’s important to check the label before buying to make sure you’re getting the right type for the recipe you want to prepare.
This soft, spongy food can soak up the flavors of your favorite sauces and marinades. It’s also a versatile ingredient, which means you can create countless dishes from a single block of tofu. Despite its spongy texture, tofu is a heart-healthy, high-protein food that contains isoflavone compounds. It has been shown to have a positive effect on cholesterol levels, reduce the risk of stroke, and improve blood pressure.
Ballesteros, M. N., Valenzuela, F., Robles, A. E., Artalejo, E., Aguilar, D., Andersen, C. J., … & Fernandez, M. L. (2015). One egg per day improves inflammation when compared to an oatmeal-based breakfast without increasing other cardiometabolic risk factors in diabetic patients. Nutrients, 7(5), 3449-3463.