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Watch ► Easy Breakfast Ideas for Type 2 Diabetes | Best 7 Morning Foods For Control Diabetes #FoodForDiabetes #CureDiabetes
Skipping
breakfast may be associated with a significantly increased risk of type 2
diabetes. If you have type 2 diabetes, breakfast is a must, and it can have
real benefits. “The body really needs the nutrients that breakfast provides to
literally ‘break the fast’ that results during sleeping hours.
Eating foods
at breakfast that have a low glycemic index may help prevent a spike in blood
sugar all morning long and even after lunch.
1. Eggs:
Hard-boiled
eggs are a great on-the-go option. To save you time in the morning, make a
batch early in the week. All you’ll have to do in the morning is grab one on
your way out the door.
Though
people with diabetes are at a higher risk of heart disease, research has shown
that eating six or fewer eggs a week doesn’t significantly impact cholesterol.
Buying anti-inflammatory omega-3-rich eggs is even better.
2. Oatmeal:
Unsweetened
oatmeal is another great breakfast staple. Studies also suggest that it may
help decrease insulin resistance in some individuals. Add nuts or seeds, a
spoonful of plain Greek yogurt, or berries to incorporate some additional food
groups. These toppings also increase the fiber and protein, all of which help
provide a more subtle increase in blood sugar rather than a spike.
For easy
preparation, use a rice cooker to make enough for several days, then portion
out into single-serving containers.
3.Yogurt:
Unsweetened
low-fat or nonfat plain Greek yogurt mixed with fruit is another good way to
get the morning going. Greek yogurt has more protein and fewer carbs than
traditional yogurt. It’s a great option for people with diabetes.
Consider buying
single-serving yogurts to help control your portions. If fresh produce isn’t
practical for your lifestyle, stock your freezer with frozen fruit. Just be
sure to choose products with no added sugar, and skip the fruit juice.
4. Whole-Grain
Cereal:
Hot or cold,
the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar
cereal with skim milk, or heat up plain oatmeal. “When it comes to whole grain
cereal, you can't beat a bowl of steel-cut oats,” says Kennedy. “They're packed
with fiber, vitamins, and minerals and make a great base for a healthy and
diabetes-friendly breakfast." Just remember that a little goes along way:
A half cup equals one serving and about 15 grams of carbs. And watch what you
add to it. Limit the butter and sugar — instead, top with fresh fruit, skim
milk, or a sugar substitute to sweeten your meal.
5.Breakfast
Burrito:
This filling
and easy meal can be eaten on the go when wrapped in foil. Using a nonstick
skillet and cooking spray, scramble an egg with onions and green peppers or
spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar
cheese, add some salsa, and you have a healthy breakfast to keep you going
until lunch.
6. Almonds
and Fruit
For a
breakfast you can eat on the run, grab a hearty handful of whole, raw almonds
and a small serving of low glycemic-index fruit, such as berries, a peach, an
apple, or an orange. The fiber and healthy monounsaturated fats in the nuts
will help you feel full, and the fruit adds additional fiber and a touch of
sweetness to your morning without causing a blood-sugar spike.
7. Breakfast
Shake
For a meal
in a minute, blend one cup of fat-free milk or plain nonfat yogurt with
one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one
teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty,
filling, and healthy breakfast.
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