Eat your breakfast at this hour to maintain type 2 diabetes

If you have diabetes, it’s important to know that your diet is the most critical. Diabetes is a lifestyle disease that is spreading across the globe like wildfire. For the uninitiated,  it is a metabolic disorder in which your body is unable to utilise or produce the hormone insulin that is critical to regularise blood sugar levels. Needless to say, it is extremely important for diabetics to control or maintain their diet. 

We are already aware that breakfast is the most important meal of the day. For diabetics, it is even more imperative to never skip breakfast and eat it at the right time. Eating unhealthy foods can spike sugar levels, and skipping breakfast altogether can cause a sudden drop in blood sugar levels, which isn’t healthy either. Hence, when it comes to breakfast, diabetics need to strike the right balance.

In fact, a study suggests that skipping breakfast occasionally can increase your risk of type 2 diabetes.

The findings of the study were published in the Journal of Nutrition

According to a study published in the Journal of Nutrition, eating in the early morning hours (earlier than 8:30 AM) is associated with lower insulin resistance and lower risk of type 2 diabetes than people who ate their first meal later in the day. 

And not only this study, a new study published at ENDO 2021, and presented recently at The Endocrine Society’s annual conference, found that eating early in the morning may reduce your risk for developing type 2 diabetes and other metabolic disorders. This practice could even help you avoid diabetes-related risk factors such as being overweight. 

So let’s learn about some healthy foods that you add to your diabetic friendly breakfast:

1. Oats

Oats are often included in a diet for diabetics because they help manage blood glucose levels, regulating the production of insulin. Being a great source of fibre, oats ensure that the absorption of sugar into your bloodstream is slow and steady. 

2. Spinach juice

Spinach is a superfood that is excellent for people with diabetes. This food is a low glycemic non-starchy food. Manisha Chopra, a nutritionist, advises to have spinach juice every day and you will see a major improvement in your insulin levels. 

Also, read: Your ready to use guide on dos and don’ts of type 2 diabetes

3. Boiled eggs

Eggs can be a great addition to your diet to help manage your blood sugar levels. They are low on carbohydrates and high on protein, and the best part is that you don’t need any oil for this. Just sprinkle some salt and pepper to add flavour to the boiled eggs, and consume them for breakfast. 

Also, read: My mom soaked her feet in karela juice for 10 days, and it helped in managing her diabetes

4. Fruits

The prime reason behind diabetes is the mismatch level of the glucagon and the insulin, so you must eat food, especially fruits in moderation that can negate the impact and bring balance in the body. Eat fruits like apples, strawberries, and kiwi. Fruits are a great way of adding some energy to your morning, while not spiking blood sugar levels. 

5. Banana pancakes

Usually, most people like to start their day with porridge. But how about trying out superfood pancakes that contain bananas? After all, they’re rich in fibre and are a good source of vitamins and minerals as well as potassium. In fact, vitamin B6 present in it may provide protection against type 2 diabetes. 

Also, read: Dig into the sweetness of custard apple to boost heart health, reduce diabetes risk

6. Nuts and seeds mix

A good nuts and seeds mix is rich in protein and will keep you satiated for a longer period of time. What’s more, it’s also good for your heart health, given the healthy fats present in it. Hence, incorporating a nuts and seeds mix won’t impact your blood sugar levels, but will surely boost your overall health.

So ladies, don’t neglect your breakfast meal of the day!