Breakfast is one of the most important meals of the day as it provides energy to the body after a period of fasting during sleep. As such, it is extremely important to have a breakfast that is not only tasty but also full of foods that fuel the body. But, people diabetes may not be able to consume all foods in the amounts they like; They need to be extra careful and choose foods that have a low glycemic index which does not affect their blood-sugar levels. So what are the ideal food options for them?
“For the most nutritious breakfast, diabetics should try to choose whole, unprocessed foods from each food group. Include grains, vegetables, proteinAnd dairy in your breakfast,” said Dr Ashok Kumar Jhingan, Senior Director – BLK-Max Center for Diabetes, Thyroid, Obesity and Endocrinology, BLK-Max Super Specialty Hospital.
The expert further listed some of the foods that diabetics can include in their diet for a healthy and nutritious breakfast.
Oat
Oats, a source of complex carbohydrates, are also rich in fiber and keep you feeling full for longer. “Oats Help Regulate blood sugar level By ensuring that the absorption of sugar in the blood is slow and steady,” Dr Jhingan told indianexpress.com.
eggs
Eggs are a good breakfast option for diabetics. (Photo: Freepik)
Eggs can also be included in breakfast to manage the sugar level. “Eggs are low in calories and high in protein. eggs Help maintain sugar levels and health, ”said the expert.
besan chilla
Vegetarians can have besan chilla For breakfast. Made from gram flour, which is rich in fiber and magnesium, it is nutritious and easy to prepare.
chia seeds
Chia seeds help with management blood sugar level, The best way for a diabetic patient to consume it is by soaking them in water. “Chia seeds contain a lot of fiber which is beneficial for managing diabetes.
Mad
“Nuts will give you energy, protein and lots of healthy fats,” Jhingan said.
Curd
It is packed with protein and can be quite low in natural sugars as the bacteria in yogurt use the lactose sugar. fermentation process. “Choose a plain or no-added sugar variety for blood sugar balance,” he said.
It is advisable to consume plain yogurt or the non-sugar variety. (Source: Getty Images/Thinkstock)
Dr Ashok also suggested the following combinations of food items that can make healthy breakfast choices.
* Oats can be mixed with fruits and chia seeds.
*with wheat bread banana,
* Whole wheat bread can be had with sliced cucumber, tomato and egg.
Dr Ashok recommends limiting consumption of processed cereals or pastries that contain a lot of sugar and little nutritional value. “Also, breakfast should be avoided meat Such as sausage and bacon which when eaten regularly increase the risk of certain cancers and are also high in saturated fat, which increase the risk of heart disease.”
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