You know what they say: “Breakfast is the most important meal of the day”. And they’re not wrong. But breakfast isn’t just a glass of orange juice and a donut. Especially for diabetics.
Skipping breakfast causes people to overeat at lunch which negatively affects weight loss and blood sugar levels – two things type 2 diabetics struggle with. A small study published in the August 2015 Diabetes Care Journal found that diabetics who skip breakfast had 37 percent higher blood sugar levels at lunchtime than on days they ate a balanced breakfast.
First Thing’s First
For diabetics, controlling blood sugar levels isn’t only an important part of eating properly and living well – it’s a necessity. To maintain energy and keep blood sugar steady throughout the day, it is important to start with a balanced breakfast.
Complex carbs deliver longer-lasting energy than simple carbs found in high-fructose juices and donuts. Complex carbs take longer to breakdown but still deliver the necessary energy. Low fat protein takes even longer to breakdown, and doesn’t turn into carbohydrates a.k.a sugar.
If you want quick energy, reach for whole fruits or veggies instead of processed juices. Longer-lasting complex carbs should come from whole grains, and fat and dairy should be kept to a minimum. The recipes here all deliver a mix of foods with staying power, and the power to control your blood sugar levels. They are “Diabetic-Friendly” recipes, which means they are great for everyone.
10 Diabetic-Friendly Recipes For A Balanced Breakfast
Breakfast Pocket
Egg whites for protein, pita for complex carbs, and tomatoes for nutrients means this breakfast has it all in the pocket. This delicious breakfast is very light on fat and high on flavor with 8 grams of fat and 18 grams of protein.
Raspberry Almond Overnight Oatmeal
An easy-to-make breakfast that packs protein and energy into a mason jar. With 41 total grams of carbs and a lot of dietary fiber (13 grams) this sweet breakfast dish will keep you going all the way to a healthy lunch. Prepare this the night before and say good morning to a great breakfast.
Maple Nut and Pear Scones
Pear, Pecans, and Maple flavor come together in this light, flaky pastry. This is the right mix of carbs (26 grams) and fat (12 grams) to keep you going until your next meal.
Sweet Potato and Kale Breakfast Wrap
A great source of dietary fiber and protein make this a great way to break your fast. And a great way to fuel your body. Sweet potato, kale, and hemp seeds round out the recipe.
Huevos Mexicanos
Avocado: the healthy fat. Get your protein and fiber without compromising on carbs. The 260 grams of calories this breakfast gives you is enough energy to push you till lunch.
Cheesy Tofu Scramble
If meat isn’t your speed this tofu dish still delivers all you need. Protein? Check (16 grams). Carbohydrates? Check (16 grams). Plus it’s got turmeric – a medicinal spice that helps with a number of internal disorders.
Blueberry Breakfast Quinoa
With tasty herbal additions and the powerful protein that is quinoa, this dish will provide you with everything a breakfast should be. With almost no fat (0.7 grams), this breakfast is for those who want all the taste and none of the fat.
Open-Faced Eggwich
Don’t have lots of time but still want lots of protein? The Open-Faced Eggwich is ready in just 9 minutes, gives you 16 grams of healthy carbs, 14 grams of protein, and just 221 calories.
Caprese Breakfast Toast
Eggs, cheese, tomato, and basil sit on whole grain bread for this breakfast plate. 20 grams of carbs, 4 grams of fiber, and 15 grams of protein make this breakfast not just delicious, but nutritious too.
Cheddar Spinach Frittata
A simple recipe that goes light on carbs but packs a powerful protein punch. And with only 4 grams of saturated fats, it’s a healthy choice that gets you through that mid-morning lull.
SOURCE: http://www.everydayhealth.com/news/diabetes-friendly-breakfast-ideas/
