One of the indications that the doctor gives us when we detect diabetes, is that we have to start to control our diet. But, although it might be a bit dramatic at first, it’s not. We can Actually follow a healthy and balanced diet without depriving ourselves of any kind of food that is beneficial to health. There are Even sweets that diabetics can take. As We all know, breakfast is one of the most important meals of the day, as we must equip our body with the energy needed to face the day. Therefore, skipping this food would be a mistake, especially in the case of type 2 diabetics. You Know, from the hand of QUO Health, easy type 2 diabetic breakfasts that will help you enjoy this first meal of the day.
Breakfasts for Diabetics Type 2: What can we take?
When preparing breakfasts for type 2 diabetics, we must bear in mind that sugars and carbohydrates have to appear in very small quantities. In fact, in case we want to take them, we should know what the slow-absorption carbohydrates we can eat. However, that will not prevent us from having breakfasts for diabetics type 2, they contribute the essential nutrients that our body needs and are varied. Some of the options for our breakfasts include:
Oats are a fiber-rich food. The fact of containing this nutrient among its properties makes the absorption of blood sugar a slower process. So our glucose levels won’t shoot. Another of the benefits of introducing this food in our breakfasts for diabetics Type 2, is that it will facilitate the digestion and causes the feeling of satiety. In this way, we avoid the desire to nibble between hours foods that are not beneficial. In Addition, oats are foods that can be taken as an accompaniment to many others, such as yogurt or fruit. Suggestion:
- Goji Berries 1 Tbsp.
- Grated Coconut, to taste.
- Crushed Walnuts, 1 tbsp.
- 2 pieces of sliced strawberry
- Half Banana in sheets
- 3 raspberries.
- 125g of skimmed yogurt.
We Have to differentiate between milkshakes and fruit juices. Because the latter contain large amounts of sugar, which can increase our blood glucose levels. The milkshakes will bring to our organism a sweet taste and greater benefits in The form of essential nutrients such as vitamins and minerals. To do this, we must opt for skimmed milk and ingredients such as avocado, apples, bananas or spinach, among others. Foods that contribute a lot of fiber to the organism and avoid sugar spikes. Suggestion:
- A glass of skimmed milk
- 1 Skimmed yogurt
- 1/2 Cup soy cheese
- 1/2 Banana
- 1 cup with strawberries
- 100 ml of coconut juice
In These cases, we have to be very attentive to the ingredients of these. Because the cereals that are marketed, usually contain a high content of sugars; Even those who are supposed to be healthy. Therefore, when choosing cereals as a breakfast option for diabetic type 2, a good option in muesli with almond milk without sweeteners. Suggestion:
- Bowl of skimmed milk or almond
- A handful of muesli
This dried fruit can be added to the breakfasts. They Are a very good option because They provide our organism with healthy fats (such as omega-3) and proteins. It Is advisable to take a handful of these nuts a day to get all their properties. A dish as simple as adding a little nuts and raisins to a skimmed yogurt will be more than enough. Suggestion:
- Yogurt 125g
- Raisin Nut Mix (to be chosen)
Sugar-free yogurts are other options for breakfast for type 2 diabetics that are completely healthy. In the case of Greek yogurts, these are a great source of protein, which makes them even more beneficial to health. Suggestion:
- Skimmed Yogurt (Greek)
Scrambled or poached eggs are a nutritious and appetizing option to introduce into breakfasts for diabetics type 2. This food contributes proteins to the organism and, in turn, helps to reduce the body fat without the sugar levels being altered. To obtain this benefit, eggs should be eaten cooked or watered. Suggestion:
- Poached Egg
- Whole-Wheat Toast
- Crushed Avocado
In the case of wanting to introduce some piece of fruit at breakfast, we should have special attention on the type of fruit we take. Since fruits such as bananas, melons, canned fruit, raisins, grapes, or any other type of fruit very sweet and with high levels of sugar must be avoided. If you are going to introduce the fruit at breakfast, the best options will always be apples, blueberries, cherries, pears, kiwifruits, strawberries and even oranges.
Tofu-flavored Bacon and sausages
There Are Some foods that Are less recommended for diabetics, but we always have different alternatives. So If you resist leaving the classic breakfasts, there are other options for us diabetics. Tofu and those proteins of vegetable origin can bring a flavor similar to bacon with sausages of meat, but with less fats, salts and calories. In this way, blood sugar levels will be easier to control. Suggestion:
- Whole-Wheat Toast
- Fresh cut Lettuce
- 1 Natural tomato
- Onion to taste
- 1 Tofu Sausage
- A jet of oil
The key When choosing breakfast options is also in the amounts. Because, not eating too much or atiborrarnos, will allow our diet and lifestyle to be healthier. Now you know a series of alternatives to prepare breakfasts for diabetics Type 2 tasty and varied. You Can choose the options you like best and enjoy the first meal of the day!