The most important meal of the day is breakfast when you break your fast from a goodnight’s sleep. Your breakfast cinches your entire day keeping you active and energetic. Therefore being mindful of what you choose to eat first thing in the morning plays a vital role. A meal packed with high amounts of protein, vitamins, fibers, calcium, and micronutrients are ideal for breakfast as we reiterate the importance of physical exercise and mental wellbeing again and again. Also, start your day by drinking lots and lots of water as it eliminates all the stored toxins from your body.
While there are many options available to choose from for your breakfast, here are some that you may want to include as part of your regular breakfast routine.
Sprouts
Sprouts are newly germinated plants that have many health benefits. While the sprout’s nutrition profile depends on the type of legumes, they are an excellent source of potassium, magnesium, vitamin K, calcium, folate, and beta-carotene. Consuming sprouts regularly has many benefits including bone health and other body functions. Sprouts contain very lest amounts of carbohydrates. If you are a diabetic, having sprouts for breakfast may help in regulating your blood sugar levels and managing insulin levels. A healthy bowl of sprout salad is what you may want to add to your list for healthy living.
Eggs
Eggs are unbeatable when it comes to nutrition. A single egg provides you with 6-7 grams of protein, good fats, iron, vitamin A, B6, B12, D, C, minerals like potassium, magnesium, calcium, carotenoids, and amino acids, all that helps your body to stay active and healthy. Include eggs in your daily diet and you’ll thank us later. Eggs contain only half a gram of carbohydrates or even less and hence it is best for those with diabetics, even American Diabetes Association considers it.
Low glycemic index fruits
What is breakfast if not included with colorful, yummylicious fruits cut, sliced, or juiced? But, if you are a diabetic, caution needs to be taken while choosing your fruit. Cherries, grapefruit, pears, oranges, strawberries, pears, all have a low glycemic index that makes them ideal for diabetic patients. A low glycemic index tells you how quickly increases your blood sugar level when eaten. As per American Diabetes Association, the GI index is as follows.
- Low: 55 or below
- Moderate: 56 to 69
- High: 70 and above
The lower the GI level is, the better the body manages post-meal changes.
Grains
Grains like oats, barley, ragi have very fewer amounts of carbohydrates and rich in fiber and protein. Having fiber-rich foods helps ineffective digestion, lowers cholesterol, manage blood sugar levels and aid in weight management. Including these less carb grain not only provide you with loads of energy to survive the day but is also the best choice you will ever make. Note, it’s gluten-free grains that you are choosing.
Dairy-free milk products:
We do not need dairy. You read that right. We do not need dairy to fulfill our daily nutrition however dairy-free milk products like soymilk, almond, tofu, can supplement your dietary needs. The health benefits are many. Easy to digest, clear your skin, helps with weight loss, people with lactose intolerance would be able to enjoy a delicious cup of chai/coffee first thing in the morning without worry.
These are the few considerations for what your ideal breakfast should have. Subscribe to Switify if you have enjoyed the reading, for more updates on diabetes-related articles and news.
