Breakfast Ideas When You Have Diabetes
Diabetes wont stop you from enjoying your food, but knowing some simple hacks and swaps will help you choose healthier options and make planning your meals a little easier. These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.
Here are some healthy breakfast ideas to choose from:
- a bowl of wholegrain cereal with milk
- two slices of wholegrain toast with olive oil-based spread
- a pot of natural unsweetened yogurt and fruit
- two slices of avocado with a hardboiled egg.
Bonus: Nuts Seeds Beans And Legumes
While theyre not animal products, protein choices like nuts, seeds, beans and legumes are important for people with diabetes. This kind of protein is not only full of vitamins and minerals, but also contains lots of fiber that will help blunt the blood sugar response, giving the insulin in your body more time to work. Find more foods that people with diabetes should be eating.
Best: Skinless White Meat Turkey
While deli turkey is not the best choice, unprocessed turkey breast without the skin is great. Turkey breast has almost no fat to speak of, and no saturated fat. Its an extremely low calorie protein option full of niacin and selenium. This Herbed Roast Turkey Breast is a satisfying dinner recipe to start with.
3 ounces: 111 calories, 25g protein, 0g fat , 0g carbohydrate, 49g sodium
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Types Of Meat That You Can Eat Safely In Diabetes
Here is the list of lean meat that can be added to your diet:
- Lean pork fresh ham, boiled ham, cured, Canadian bacon, canned
- Fish catfish, salmons, oysters, tuna
- Goose but with no skin
- Beef trimmed off fats such as round, steak, etc.
These contain 55 calories and are considered healthy to eat for diabetic patients. You can also add a hot dig with 3gms of fat/ounce or less than that, and the same goes for processed sandwich meat.
Always stick to the best options and make the best choice of adding food items to your diet.
Note Diabetic patients have higher risks of cardiovascular diseases, vision loss, and kidney damage.
Plant-based food items are importantly focused and recommended by every physician for diabetic patients to control glucose levels. Mainly there are many options for food items that do not promote weight gain and control glucose levels.
Diabetes affects the patient, both physiologically and mentally. It was found in the research that diabetic patients had lower levels of psychological well-being. They have higher chances and risk factors to get depressed as compared to ordinary people.
Taking special care of oneself is considered. There are many best sources of proteins such as meat, eggs, etc.
Here are some best choices which you need to add to your diet:
- Chicken and other poultry
- Fish and seafood
Low-fat dairy products are also highly recommended for diabetic patients for proteins and other nutritional sources.
Understand How Macronutrients Work
All food can be classified into macronutrient categories as carbohydrates, fats, or proteins. They all provide your body with the energy you need to function on a daily basis.
The American Diabetes Association recommends that people generally get the following:
- 20% to 30% of their daily calories from protein
- 20% to 35% of daily calories from fat
- 45% to 60% of daily calories from carbohydrates
However, the ADA stresses that nutritional needs vary by individual. If you have diabetes, you should work with a registered nutritionist or diabetes educator to determine what is best for you.
Your total calorie count and how much of each macronutrient you personally need to consume depends on a number of factors. These include your age, sex, how much you exercise, blood glucose control, and any medications you may be taking.
It’s also important to know that not all macronutrients are the same in terms of quality. Bagels and broccoli are technically both carbs but are very different in terms of nutrient load.
Processed foods, such as sugary cereals, breakfast meats, shelf-stable baked goods, and sweetened yogurts, are generally low in nutrient density. That means they’re not as nutritious for your body as unrefined whole grains, fruits, and veggies.
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When To See A Dietitian For Advice
People with diabetes need to monitor how their diet and insulin medication affect their blood glucose levels. It is advisable to discuss any new changes to the diet with a dietitian.
These professionals can help someone plan their meals to make sure that they get sufficient essential nutrients while also balancing their blood sugar.
If a person finds it difficult to speak to a dietitian, they can talk to their doctor, who can provide dietary recommendations.
How Much Ground Beef Can A Diabetic Eat
The rule of thumb says that if meat is lean, you can eat it up to five times a week for everyone. According to the USDA, lean beef or pork may not contain more than 4 grams of fat per kilogram. If you eat an ounce of cooked serving, you will have 4.5 grams of saturated fat and 95 grams of cholesterol.
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What About The Glycemic Index
High glycemic index foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.
- The true health benefits of using the GI remain unclear.
- Having to refer to GI tables makes eating unnecessarily complicated.
- The GI is not a measure of a foods healthfulness.
- Research suggests that by simply following the guidelines of the Mediterranean or other heart-healthy diets, youll not only lower your glycemic load but also improve the quality of your diet.
|Choosing carbs that are packed with fiber|
|Brown or wild rice, riced cauliflower|
|White potatoes||Sweet potatoes, yams, cauliflower mash|
|Peas or leafy greens|
Best Chinese Food Options For Diabetics
Eating Chinese food is one of the greatest culinary joys, but if youre a diabetic or at significant risk of diabetes, there are many elements of classic Chinese foods that might not be safe for you. However, everyone should be able to enjoy the rich flavors and deep culture these foods possess, diabetic or otherwise.
With a few simple tips and alternatives, any diabetic can enjoy Chinese foods as frequently as they like with no risk to their health. Read on for the 15 best Chinese food options for diabetics to learn how you can enjoy these culinary wonders safely and to the fullest.
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Top 10 Worst Foods For Diabetes
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. Bacon In addition to whole-fat dairy foods, fatty or marbled cuts of meat also carry a hefty amount of saturated fat, which initiates inflammation in the body and leads to various side effects. Since those with diabetes are already at an increased risk of heart disease, eating high-fat meats puts them at an even greater risk than the average person. Instead of feasting on fatty bacon, hamburgers, bologna, hot dogs, or spare ribs, fill your plate with lean protein choices like skinless chicken and turkey, fish and shellfish, or lean pork tenderloin. Previous Next More Photos Snack Cakes and Pastries Whole MilkContinue reading > >
Get Support To Eat Well
Get support from your healthcare team, and talk to family and friends about how youre feeling and what they can do to help. If you usually do the cooking at home or someone cooks for you, it can help to read this information together and talk about small swaps and changes you can make in the kitchen.
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What Superstar Foods Are Good For Diabetes
Superfood is a term used by many food and beverage companies as a way to promote a food thought to have health benefits however, there is no official definition of the word by the Food and Drug Administration . The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims. The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Certain Cuts Of Red Meat Are Good Sources Of Protein For Diabetes
Lets get one thing clear: Theres nothing wrong with red meat in small amounts, since it’s rich in high-quality protein and many nutrients, says Baker. Its always best to choose unprocessed versions that are also lean so think strip steak and tenderloin cuts of beef, as well as lamb or veal roast on occasion.
As for processed red meat, like hot dogs, sausages, and beef jerky, there are serious reasons to limit or even completely avoid it. Its considered a carcinogen by the World Health Organization, and amounts 50 grams, or about 1.8 oz, or more daily are connected with an 18 percent increased risk of colon cancer, according to the American Cancer Society.
To boot, a study published in January 2012 in Diabetes Care found an association between eating high amounts of processed red meat which researchers defined as five or more servings a week and increased incidence of type 2 diabetes in French women. They did not find a connection between consuming unprocessed red meat and diabetes.
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Get The Most Out Of Your Fruit Choices
When choosing fruit, you’ll want to think about portion size, convenience, cost, and flavor, but also health benefits. Certain types of fruit, such as berries and citrus fruits, can be beneficial for people with diabetes.
Berries are rich in vitamin C, folic acid, fiber, and phytochemicals . Vitamin C is an important water-soluble vitamin that repairs cells , slows down aging, and boosts immunity.
Additionally berries’ rich colorred, blue, and blackcomes from anthocyanins, a natural pigment. Research suggests that anthocyanins may help fend off certain chronic diseases, including cardiovascular disease.
Citrus fruits, such as tangerines, also contain vitamin C and potassium, which can reduce blood pressure. They are also a good source of fat-soluble vitamin A, an important vitamin for eye health.
Citrus fruits also contain phytonutrients. These can protect cells from damage, reduce inflammation, and lower the risk of cardiovascular disease.
If you are on a potassium-restricted diet or take cholesterol-lowering medication, you may have to watch your intake of citrus fruits. Make sure you discuss intake with your physician before adding them to your meal plan.
Very Lean Meat Choices
- Poultry: Chicken or turkey , Cornish hen .
- Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water.
- Shellfish: Clams, crab, lobster, scallops, shrimp.
- Game: Duck or pheasant , venison, buffalo, ostrich.
- Cheese: Fat-free , low-fat cottage cheese.
- Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as:
- deli thin, shaved meats
- sausage, fat-free or less than 1 gram fat/ounce
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Be Smart About Sweets
Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
Hold the bread if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.
When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.
The Biggest Risk For Diabetes: Belly Fat
Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:
- A woman with a waist circumference of 35 inches or more
- A man with a waist circumference of 40 inches or more
Calories obtained from fructose are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
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Sardines For Flavor And Nutrients
Sardines really do deserve an A on their nutritional report card, Stefanski says. Not only are sardines high in omega-3s, but they contain some calcium and vitamin D, she says. Per the USDA, 1 oz of canned sardines in oil offers 108 mg of calcium and 1.36 mcg of vitamin D. Those attributes make them an excellent food to include as part of your diabetes diet and your bone health program, as long as you read labels to find brands low in salt. Canned sardines are relatively affordable and they are flavorful on their own with available varieties including mustard-dill and hot pepper or added to other dishes. If youre adventurous, try grilling fresh sardines.
Master The Moo Goo Gai Pan
One of the best things a diabetic can do when eating Chinese foods is to choose a dish that is predominantly made with vegetables, especially leafy greens.
Moo goo gai pan is loaded with vegetables that are great for diabetics because not only will this meal fill you up, but the vegetables are also filled with minerals, nutrients, and essential vitamins and have very minimal impact on blood sugar levels.
A classic dish of moo goo gai pan will include:
- Bamboo shoots
- Bok choy
All of these vegetables have their own individual health benefits, but when you combine them into a dish with a lean protein, such as chicken or shrimp, then they create the ultimate Chinese dish for a diabetic. The more vegetables you incorporate, the faster you will feel full, and the less you will ultimately eat.
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What Can I Do To Prevent Diabetes
Eat a Variety of Healthy Protein-rich Foods.
Soy products like tofu and tempeh are high in protein and low in calories and carbohydrates.
Eggs as a source of high-quality protein are a great choice for breakfast, lunch or dinner. You can have them scrambled, poached, sunny-side up, half-boiled or hard-boiled.
Seafood, which includes fish and shellfish, have lower saturated fat and cholesterol than most red meat and poultry. Fatty fish are also a great source of omega-3 fatty acids.
Dairy products have some protein and are a source of healthy carbohydrates. Go for low-fat or non-fat milk and yoghurt.
Nuts and seeds make great snacks. As nuts and nut butters contain fat and are dense in calories, watch how much you eat. Go with a handful of nuts or two tablespoons of nut butter as a portion size.
Poultry is high in protein with less saturated fat and cholesterol than red meat. Choose breast meat which has less fat than the leg and thigh.
Theres No Need to Cut Red Meat out of your Diet
Red meat is rich in vitamins and essential minerals. Just because red meat consumption is linked to higher diabetes risk does not mean you have to give it up.
Here are healthier ways to include red meat in your diet:
Go Meatless Once in a While
Too Much Red Meat May Up Diabetes Risk
A study conducted at Duke-NUS Medical School in Singapore found that higher intake of red meat and poultry significantly increased risk of developing diabetes. The risk was partially attributed to the higher content of heme iron in these meats.
Senior author of the study Koh Woon Puay, Professor of Clinical Sciences at Duke-NUS, suggested reducing the daily intake, especially for red meat, and choosing chicken breast and fish/shellfish, or plant-based protein food and dairy products, to reduce the risk of diabetes.
The study noted that chicken breast meat has lower heme-iron contents, compared to thighs. It also demonstrated the benefit of replacing red meat or poultry with fish/shellfish.
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