Dietary recommendations from Dr. Juliot Vinolia, a Certified Indian Dietitian and Nutritionist in Dubai.
The “most important meal of the day” might also be the most perplexing for those who have diabetes. Some of the most popular breakfast options across the world, such as cereal, pancakes, bagels, and muffins, are high in processed carbohydrates, sugar, and saturated fat, all of which we are advised to restrict.
Now comes the million-dollar question: So, what should we eat for breakfast?
Making nutritious, fulfilling, yet yummy breakfast choices for diabetics can be both complex and time-consuming. Diabetics often need to regulate their blood sugar levels, which mostly entails limiting the amount of starchy carbohydrates they consume. The overall consensus from several studies is that skipping breakfast is never a good idea, as it may impact blood sugar regulation.
A healthy breakfast helps control blood sugar levels, eliminating severe spikes and crashes that can cause weariness and cravings for unhealthy foods later in the day.
However, it is absolutely necessary to understand the following two things.
- Just because breakfast is essential does not imply it has to be a lavish meal.
- Diabetes does not require you to give up the foods you love and eat boring, bland food.
When it comes to breakfast, diabetics must look for options that are high in protein and fiber, include healthy fats, have low to moderate carbs, and, most importantly, food that taste great. Starting the day with the right kinds of food can help maintain stable blood sugar levels and provide the energy required for a productive day.
Considering the nutritional challenges that diabetics face on a daily basis, we at Joules Kaloreez, a recognized Dietetics and Nutrition Specialist in Dubai, offer a few breakfast suggestions that are nutritious, tasty, and simple to make.
A few breakfast suggestions that are nutritious. tasty, and simple to make
Eggs
Eggs are an extremely practical and versatile lean protein source that is also less expensive than other options. They are low in calories and high in protein, with each large egg giving around 70 calories and 6 grams of protein. In addition, one egg has less than one gram of carbohydrates. Lean proteins offer energy to diabetic individuals while containing little saturated fat, which has been linked to heart disease. Eggs can be cooked in a variety of ways, including frying, poaching, and scrambling. To spice things up, prepare a nutritious and tasty omelet using a variety of veggies, such as spinach, mushrooms, and bell peppers. Also, eggs are high in selenium, iodine, and vitamin D, which help regulate thyroid hormones.
Greek Yogurt with Berries
Greek yogurt with berries is a wholesome breakfast choice. Greek yogurt is a protein-rich dairy that contains multiple vitamins and minerals, such as vitamin B12, calcium, and selenium. It may enhance blood sugar management, thanks to the probiotics in yogurt that help our bodies break down glucose. This meal is rather minimal in calories. One can also add a tablespoon of slivered almonds for a crunch factor without boosting carbohydrate intake significantly.
Oatmeal
Made from steel-cut, rolled oats, oatmeal is a wholesome breakfast option. Although oats include a lot of carbs, oatmeal could be a good choice owing to its high fiber content, which can help lower blood sugar levels. The fiber from the oatmeal can help slow the breakdown of sugars in the system. Consuming fiber-rich oatmeal for breakfast can help diabetics maintain stable blood sugar levels. By adding ingredients like cinnamon, berries, almonds, seeds, or Greek yogurt, one may enhance its taste, appeal, and nutritional value.
2-Ingredient Pancake
As the name says, this super-fast meal requires just two key ingredients. Two mashed bananas, one softly beaten egg, and frying spray (ideally calorie-controlled), and that’s it. If needed, serve with 2 tablespoons of Greek yogurt and fresh berries. These pancakes are high in protein and fiber, making them an excellent choice for diabetics and weight-watchers alike.
Smoothies
Smoothies are one of the best options for a healthy, quick, and satisfying breakfast. Blend your favorite fruits (bananas or strawberries), low-fat yogurt, oatmeal with nuts, and ice. For the daring, there are other flavors that may be added, including ginger and cinnamon. This is the fastest and healthiest breakfast for diabetics one can have while on the run.
Salads
The advantages of a hearty salad are hard to argue with. Add your favorite veggies, such as cucumbers, tomatoes, cabbage, lettuce, onions, and others, along with some quinoa or cottage cheese, drizzle with olive oil and lemon juice, season, and eat this in the morning for a delicious, wholesome, and filling meal.
Tofu Scramble
Tofu is a flexible and delicious breakfast choice, as it is low in carbohydrates but high in protein and fat. Tofu is generally thought of as a protein for lunch or dinner, but there are plenty of ways to eat it for breakfast. Making a tasty tofu scramble, for instance, is a matter of minutes. Cut firm tofu into bite-sized pieces and saute in a heated frying pan with a little olive oil. Season with salt, pepper, and turmeric powder, and you are all set for a clean and healthy breakfast. One can complement this meal with sauteed veggies such as spinach, onion, zucchini, or mushrooms.
Other exciting and nutritious breakfast alternatives for diabetics include multigrain toast, cottage cheese breakfast bowl (no cooking required), avocado egg salad, chia seed pudding, and spinach egg scramble.
If you’re still puzzled or seeking for expert diet advice, run a simple Google search for the top nutritionist and dietician in Dubai or search “dietitian near me in Dubai”. You’ll be in professional and capable hands in no time.
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