How do breakfast and the lack of it affect diabetics? Well, skipping breakfast will make your body store fat more, which, in turn, will increase your body’s insulin resistance. Increased insulin resistance will keep blood sugar in high levels, which is bad news for people who suffer from both types of diabetes. Studies also show that skipping breakfast increases the hypoglycaemia risk of a diabetic on insulin.
How about eating breakfast? It becomes a diabetic’s immediate concern when the wrong food is served. A sugar-rich, carb-rich breakfast doesn’t help at all. A breakfast meal packed in protein and fiber and containing little sodium will fill you up for a long while, energize you throughout the day, and prevent your glucose levels from spiking. The ideal breakfast for diabetics must offer only 400 to 500 calories, about half the calorie amount of an average breakfast.
The number one reason people skip or cannot prepare the appropriate breakfast meal is lack of time. For some reason, people take more time preparing a meal that can save their lives than lining up for a baked goodie glistening in glaze inside a famous coffee shop. Breakfast shouldn’t be complicated. It just requires you to be diligent enough to find easy recipes that will fit your diabetic condition. Who said that it should be a one-full-sitting meal?
Here are a few tips for making easy diabetic-friendly breakfast:
- Cook your breakfast the night before. Microwave it in the morning at home or at work.
- Experiment with instant oatmeal. Add dried fruit or grated cheese for flavour and texture.
- Add protein powder to your pancake mix, freeze the resulting mix in plastic wraps, toast, then top with anything low-fat and/or low-sugar. There are sugarless syrup, fat-free yoghurt, and unsweetened applesauce available in groceries.
- Go for lean meat. Basic rule.
- Cook eggs in ways that involve little to no sugar, fat, or oil
- Integrate fiber in your breakfast. Fiber slows digestion and prevents glucose spikes.
Dinner leftovers can pass for breakfast too. If you have some leftover rice or corn, eat them with beans, pepper, herbs, and vegetable juice. Vegetable soup loosens up your digestive tract and warms your lungs.
There are people who actually can’t change their breakfast-skipping ways. Some skippers end up puking their breakfast meals because their bodies aren’t used to it. These people can start slow. It doesn’t have to be a power meal out of nowhere. You can begin with a toast and low-fat milk or fruit juice in the morning. Gradually increase intake while monitoring your blood sugar levels. Once your digestive tract gets used to the feeling every morning, you can shift to heavier but healthier food.
Always remember that a one person’s meal roster won’t always work for another person. You can ask a professional to help you plan your breakfast regimen. You can also do it yourself, provided that you’ll do your research before trying something you’re not familiar with.