Breakfast is the kick start of our day. Breakfast is very much essential for all the metabolic activities and normal functioning of the body.
Breakfast is the main food of the day and a great chance for a diabetic to control the blood sugar regulation in the body. A proper breakfast with fiber and protein in it eliminates any sudden rise in blood sugar. Dietary strategy is a key to healthy diet.
One should know what should be consumed in what quantity to maintain proper blood sugar levels. The secret to a healthy living for a diabetic patient is diet. Food plays the most crucial role In the life of a diabetic patient. Following a food with low carb content and a good amount of fiber and protein is beneficial.
A healthy lifestyle not only controls diabetes but also eliminates the risks linked with diabetes. Diet and exercise are the two main keys for a healthy lifestyle. Lack of knowledge about food habits when it comes diabetes can turn out to be harmful and can have a negative impact on the diabetic.
The following things should be kept in mind with respect to the diet of a diabetic patient:
- Protein and fiber rich food
- Low carb content
- Foods with low glycaemic index.
It is necessary to choose food with low glycaemic index as they release the glucose into the bloodstream at a very slow pace, thereby regulating the blood sugar in the body .
20 to 30grams of protein intake at breakfast 28 to 30g of carbohydrates intake, and Approximately 3 to 4grams of fiber intake is recommended for a diabetic patient, To ensure proper blood sugar regulation without any sudden spikes in blood sugar level. Healthy food which do not spike the blood glucose level in the body should be the main dietary aim for a diabetic patient.
Here is the list of Indian breakfast for a diabetic patient:
1. Besan ka chilla
Besan is rich In protein and fiber content which is highly beneficial for a diabetic patient. Besan ka chilla has low glycaemic index . The glycaemic index of besan ka chilla is nearly 10. Besan ka chilla contains soluble fiber, soluble fiber slows down the absorption of sugar this property of soluble fiber ensures there is no sudden rise in blood sugar also soluble fiber reduces the risks of heart related diseases linked with diabetes. Besan ka chilla contains nearly 18grams of protein and 4grams of fiber. Making it a great breakfast for a diabetic.
Eggs are a brilliant source of protein, and proteins are very much essential for the normal functioning of the body, proteins are much slowly broken down into sugar when compared to carbohydrates.
Thus, intake of protein rich food ensures slower absorption of sugar and do not cause any spikes of glucose level in the body, it also helps in the regulation of blood sugar in the body. It is necessary to consume a whole rather than just the white as the yolk holds more nutritional value. One egg contains nearly 6grams of protein. But limiting the intake of 4 to 5 eggs a week is recommended
Oats turns out be one of the great option for people with diabetes. Oats has low glycaemic index and are digested and absorbed slowly by the body. Instant oats are broken down quickly and are digested much faster than unprocessed oats.
Thus unprocessed oats do not cause any spikes in blood sugar level, they regulate the blood sugar in the body and reduce the risks of heart related diseases linked with diabetes due to its soluble fibre content.
One cup of oatmeal contains nearly 6grams of protein and 4grams of fiber.
Oatmeal served with some almond toppings is also a great option because of the nutritional value of both oats and almonds. Almonds alone turns out to have a great nutritional value and helps to reduce the rise in sugar levels.
Rather almonds alone are a great snack to munch on. Oats idlis and oats dosa are also great ways of serving oats to a diabetic patient.
Sprouted grains are nutrient rich in comparison to other grains. Sprouts are protein and fiber rich with a low carb content. One cup of sprouts contains nearly 3 to 4 grams of protein and nearly 4 to 5% of fiber .i.e. nearly 1g.
The carbohydrate content in them decreases by 9 to 10% on sprouting. This additional property of sprouts makes it a greater option for a diabetic patient. To make it more tastier to consume, sprouts can be served in may ways without decreasing its nutritional value. They can be served in many ways such as:
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1. The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally – Dr. Jason Fung
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- Sprouts dhokla, cucumber mixed sprouts, cucumbers mixed bean sprouts etc.
2. Sprouted bread is also a great substitute over wheat breads.
Methi is again a great option for people with diabetes. Methi is rich In soluble fiber .Soluble fiber slows down the digestion and absorption of glucose in the body.
One cup of methi contains nearly 41grams of protein and 44grams of fiber. Methi can be served in various ways without reducing its nutritional value rather can be made more nutritious in the form of methi poha it can be served as paranthas as well.
Milk in itself Is known for its nutritional value. Milk when consumed with cereals nourishes the body with all the required nutrients essential for its functioning, also milk makes the person feel full for a longer time and reduces unhealthy cravings.
Drinking milk in the morning ensures slower digestion of carbohydrates thereby maintains low blood sugar levels in the body. Skimmed milk contains nearly 8 to 9grams of protein. Consumption of milk as a part of breakfast Is a great choice for a diabetic.
7. Ragi malt
Ragi is known to be a great source of good carbohydrates. Complete cut down of carbohydrates is not recommended to any diabetic patient rather the intake of carbs need to be limited but carbs are a important part of the diet to ensure the normal functioning of the body.
Ragi is a good substitute over rice and wheat . Ragi is rich in fiber which helps In weight loss management also the fiber content slows down the process of digestion and absorption which in turn maintains the blood sugar level in the body. Ragi contains nearly 5 to 8% of protein and, 15 to 20% of fiber. Thus, sugarless ragi malt is also a good option for a diabetic.
Skipping breakfast leads to unhealthy rise in blood sugar levels which in turn increases the risks linked with diabetes such as heart diseases, stroke and obesity. Therefore a healthy breakfast is very much essential to ensure a healthy lifestyle, which in turn is beneficial for a diabetic.