12 Breakfast Rules for Diabetes
First, eat it:- Even if your blood sugar is high in the morning, dont skip breakfast.Aim to eat your breakfast at the same time every day, since keeping your blood sugar levels even throughout the day means eating consistently from day to day.
Eat breakfast at home:-You cant (and shouldnt) avoid restaurants altogether, but there is one meal you should almost always eat at home: breakfast. A bowl of oatmeal (half a cup) with a half cup of fat-free milk, which contains a mere 12 grams of carbs, 195 calories, and 3 grams of fat.
Always top your cereal with fruit:- We assume you are already starting out with a cereal that contains at least 5 grams of fiber per serving. Make it even more diabetes-friendly by adding half a cup (one serving) of fresh fruit, such as strawberries or blueberries.
Sprinkle 1 or 2 tablespoons of ground flaxseed on hot and cold cereal and yogurt : - Rich in protein and fiber, these tiny seeds are a godsend to your blood sugar as well as your heart. They also contain fatty acids that the body uses to make the same type of omega-3 fatty acids you get from fish. Like fish, the seeds lower cholesterol and help guard again inflammation.
Have oatmeal several days a week, especially in winter:- Oatmeal is one of the best breakfasts you can eat if you have diabetes. It contains 4 grams of fiber per cup, which will help keep blood sugar levels steady.Oatmeal also may help you eat less later in the day.
Have nonfat milk or yogurt with breakfast:- Vitamin D also helps the body use insulin, and consuming more calcium is associated with lower cholesterol levels. Drinking milk and eating dairy products help people lose weight, too.
Choose plain, nonfat yogurt over fruit yogurt:- You can save 11 grams of carbohydrates this way. And dont be fooled into thinking that vanilla yogurt has the same calories as plain; a cup of low-fat plain yogurt contains about 50 calories less than a cup of low-fat vanilla
Have an orange instead of orange juice:- Juice is a source of concentrated carbs and lacks the fiber of the whole fruit. And the fruit will make you feel more satisfied and full
When you drink juice, use a real juice glass:- Its just 4 ounces. Fill it with orange juice, which contains 12 grams of carbs, instead of grape juice, which contains 16 grams of carbs.
Doctor your tea or coffee with cinnamon:- One way to get more blood-sugar-lowering cinnamon is to add a cinnamon stick to your tea, or make a cinnamon tea by stirring a cinnamon stick in a cup of hot water. Or add half a teaspoon of powdered cinnamon to ground coffee before starting the pot.
Cook a large batch of steel-cut oatmeal on Sunday mornings:- Enjoy one serving, and then refrigerate the rest. On weekday mornings, simply reheat in the microwave. Add raisins and cinnamon if you like. This will save you loads of time because steel-cut oatmeal takes as long as 50 minutes to cook.
Make your own flavored oatmeal:- Instead of buying packets of flavored oatmeal, which usually contain added sugar and salt and use more-processed oats, make your own oatmeal with a few flavor boosters--and few diabetes busters! Start with old-fashioned or steel-cut oats and add chopped apples or peaches for sweetness (and fiber) and a generous sprinkling of blood-sugar-lowing cinnamon.