Mornings are often the busiest time of day but skipping breakfast can cause your blood sugar to get out of control. Breakfast is an essential meal to give you needed energy and keeps your metabolism on track. Discover 3 diabetes friendly breakfasts to fuel your day without ruining your blood sugars.
- By the time you wake up your energy stores can be depleted up to 80 percent. Breakfast provides essential energy and prevents your metabolism from plummeting. If you skip breakfast, your body starts to conserve energy and burn less calories which can lead to weight gain. Eating breakfast also prevents the liver from churning out excess glucose which is stored in the liver. Recent studies reveal people who skip breakfast tend to be almost 5 times more likely to be obese than people who eat a healthy breakfast. Make sure to fit breakfast into your routine every day.
- Choose nutritious breakfast foods that are low in fat, sodium and sugar. Keep in mind the carbohydrate content when you make breakfast choices. Opt for meals with fat-fighting nutrients such as calcium, vitamin D, omega-3s and fiber. Consider an array of delicious whole grains, low-fat dairy foods, lean meat and eggs along with fruits and vegetables. A proper breakfast can help control your weight and keep blood sugar levels stable. Always limit your total carbohydrates.
- Skip the doughnut shop and prepare breakfast yourself. You will save money and eat better. Stay away from processed, fatty fast foods. Make heart-healthy choices and avoid the temptation of grabbing a high-calorie breakfast on-the-go. Remember not to go overboard on carbohydrates in the morning. Typical breakfast foods tend to have a high level of carbohydrates including granola, milk, French toast, waffles and fruit. Keep your breakfast carbohydrate count at about 30 to 45 grams to be safe. If you have questions, talk to your doctor or dietitian about your breakfast carbohydrate intake.
- The first diabetes-friendly breakfast contains quality carbohydrates such as whole grains. Consider whole wheat pancakes topped with Walden Farms calorie-free pancake syrup. The syrup has real maple flavor with no fat, carbohydrates, gluten or sugars. Add a source of protein to every breakfast. Another option is whole wheat toast with a sliced hard-boiled egg or cooked egg whites for plenty of fiber and protein. Consider a bowl of Cream of Wheat topped with fruit, walnuts and flax seed.
- A second breakfast gives you choices of lean proteins to help keep you satiated for hours and balance your blood sugars. Low-fat dairy foods provide calcium, vitamin D and some protein. Add peanut or almond butter to toast with a glass of milk or Greek yogurt as part of a healthy breakfast. Other sources of protein include Canadian bacon, reduced-fat cheese, egg whites and small portions of nuts.
- A third option is a fast breakfast that doesn’t involve the local fast-food drive-thru window. Toast a whole wheat English muffin then top it with a hard-boiled egg, spinach and sliced tomatoes. In less than five minutes, you can prepare a tasty breakfast that doesn’t have all the sodium and fat found in fast foods.
Diabetes-friendly breakfasts are yummy and easy to prepare. Stock your refrigerator and pantry with plenty of breakfast foods to avoid the temptation of stopping at a local deli, bagel shop or fast-food restaurant. Fit a healthy breakfast into your morning each day to keep your blood sugar in check and have plenty of energy to start your day.
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