A good breakfast choice is key in helping you to improve blood glucose levels. This doesn’t mean you need to be stuck taking spoonfuls of porridge. In fact, a filling, tasty and healthy breakfast awaits you.
If you’d like to keep insulin requirements to a low, it’s time to get some eggs cracking.
Endorsed by the global diabetics community, scrambled eggs are a great breakfast addition.
But scrambled egg isn’t the only ingredient that will be filling your plate.
Akin to the classic fry-up, don’t forget to add some juicy tomatoes and a handful of mushrooms.
However, this is where things begin to differ. Instead of sausages, munch down on peppers.
And, instead of bacon, place some fresh, leafy spinach on your plate – you could even add cheese.
Why it’s important to keep blood glucose levels in check
Poorly controlled diabetes will lead to diabetic complications, as the blood vessels and nerves become damaged.
Diabetics are recommended to attend a yearly screening to check for any health complications.
Specifically, the medical team would be looking for signs of the following:
- Retinopathy (eye problems)
- Nerve damage and circulation (foot examination)
- Cholesterol levels
- Blood pressure
- Kidney disease
The global diabetes community commented: “There is evidence to suggest that diabetes complications can be reversed if strong diabetes control and a healthy lifestyle are followed.”
Generally, the consensus is that the best diet for diabetics includes a good variety of vegetables.
This is why the first morning meal – consisting of peppers, tomatoes, mushrooms and spinach – is a great way to start the day.
A study led by the University of Eastern Finland investigated egg consumption – the other breakfast staple.
They enrolled 2,332 participants between the ages of 42 and 60, who recorded how many eggs they had eaten during a week.
Those who consumed four eggs per week were found to have lower blood glucose levels than those who ate less eggs.
The researchers noted that eggs “contain several beneficial nutrients that can impact glucose metabolism”.
Published in the American Journal of Clinical Nutrition, these findings support the notion that eggs are a good breakfast choice for diabetics.
Medical News Today attested that cheese – the final piece of the recommended hearty meal – has a “low glycemic index” (GI).
Having a low GI means cheese releases glucose slowly, therefore it doesn’t trigger blood glucose spikes.
The organisation stated: “People with diabetes can safely eat cheese as part of a balanced, healthful diet.”
It’s worth noting that people need to be “mindful of the portion sizes” to “manage their saturated fat and sugar intake”.
The best cheeses to choose from (that contain the least amount of salt) include Wensleydale, mozzarella and Emmental.
Whatever you do, stay away from high-salt cheeses, such as halloumi, feta and single-sliced packaged cheeses.
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