DIABETES

6 Sugar-Free Breakfast Recipes for a Healthy Diabetes Diet

A healthy breakfast for diabetics can help keeps blood sugar levels in check

Ragi is a fiber-rich food that may be included as a part of a diabetes die

Eggs can regulate glucose levels and green gram is a low-carb food to have

D
Dr. Cindrella K
July 21st, 2021
5 mins read

Breakfast is the most important meal of the day. If you are diabetic, it becomes all the more important not to skip your breakfast. Studies have shown that skipping the morning meal may increase your blood sugar and even lead to postprandial hyperglycemia in those with type 2 diabetes. [1] As a diabetic, always ensure that your blood sugar level is controlled and stable throughout the day.

In a diabetes diet, the key factor is to choose nutritious and well-balanced meals that keep your blood sugar in check. Consuming carbohydrates, proteins and fats in right proportions forms the basis of the best diet for sugar patients. You can find plenty of nutritious foods to control diabetes, but what is important is to plan a healthy breakfast for diabetes that suits your body.

Here are 6 tasty and nutritious diabetic-friendly foods for breakfast to give you energy throughout the day.

Additional read: Tried and Tested Home Remedies To Control Sugar the Natural Way

Start Your Day with a Versatile and Delicious Egg Breakfast

Eggs are considered to be one of the most nutrient-dense foods and an ideal choice for a morning meal. Packed with the goodness of proteins, eggs help in regulating your glucose levels. The versatility of eggs enables them to be paired with several healthy ingredients that can be converted into a diabetic-friendly breakfast.

One large egg provides 70 calories and 6g protein with carbs less than 1g, thereby making it an ideal choice for a low-carb breakfast. You can relish eggs in umpteen ways like scrambled,

poached or boiled. Eggs can also be enjoyed alongside veggies like mushroom or spinach. Research reveals that diabetics who consumed 2 eggs on a daily basis had reduced HbA1C and fasting blood sugar levels. [2]

Keep Your Sugar Levels in Check by Adding Moong and Methi Chila in Your Diabetes Diet

Green gram or moong dal is a low-carb food packed with proteins that makes it easily digestible. Consuming 100g of moong dal provides you with about 3g of protein. The low glycemic index of green gram aids in minimizing the blood glucose and fat levels of the body, which makes it an ideal choice of breakfast for diabetics. On the other hand, fenugreek seeds contain certain chemicals and fiber that help in slowing the digestion and sugar absorption process in the body. Including moong and methi chila in your diet is a tasty way to have healthy food for diabetics as the first meal.[3]

Eat Ragi Dosa as Part of a Healthy Diet for Diabetics

Like green gram, ragi is loaded with proteins that help to prevent malnutrition. Apart from being a rich source of minerals, it is effective in controlling diabetes. Composed of beneficial phytochemicals and high dietary fibers, ragi is helpful in controlling blood glucose levels of the body. This can be consumed in the form of dosa as a part of a healthy breakfast for diabetes. [4]

Include Overnight Oats in Your Plan of Healthy Food for Diabetes

Oats are rich in fiber and help in regulating your blood glucose levels. The presence of beta-glucan in oats helps minimize blood sugar in diabetic individuals. Oats also keep you full for a long period. Rather than choosing the instant variety, go for steel-cut or rolled oats as these varieties are less processed. You can make them by mixing one part of oats with two parts of water or milk and leaving it overnight in the refrigerator. Alternatively, you can add protein powder, nuts or a fruit such as guava for increasing the protein content. [5]

Increase Your Fiber Intake with a Vegetable Omelet

This is ideal choice for starting your day in a healthy way. You can use a variety of low-carb veggies like kale, spinach, broccoli and tomatoes and pair them with low-fat cheese and eggs. Being rich in Vitamin C, these vegetables help manage your blood sugar effectively. Apart from being low in carbs, they are rich in fiber and that is what makes it a perfect choice for breakfast.

Include Jowar-Based Foods to Control Diabetes

The high nutrient composition of jowar makes it a good option to include in your morning meal. A 100g of jowar typically provides 349 calories with nutrient values as shared below.

  • Protein: 10.4g
  • Carbs: 72.6g
  • Fats: 1.9g
  • Fiber: 9.7g

Apart from being a gluten-free and fiber-rich millet, jowar gets digested slowly thereby helps in keeping your blood sugar in control. You can incorporate jowar in your diet in the form of roti, porridge, dosa and idli. [6]

While the above-mentioned options can be considered as good diabetic meals, it is important to check your portion sizes when you eat. Limiting yourself to good fats and a diet that is low in carbs provides your body with essential nutrients and energy. If you need expert advice to plan diabetic-friendly meals, book an appointment with a diabetologist on Bajaj Finserv Health and keep your blood sugar in control proactively.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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