Breakfast for type 2 diabetics, which I will explain in this article, will help you enjoy more food and lead a healthier life.
In order to move from the blood to cells, glucose needs the help of insulin, It functions as a key to unlock jail doors. Cells will not absorb glucose and will not enable it to be supplied if it is not there. The buildup of lipids in muscle cells, which "block the horseshoes of the cells," prevents type 2 diabetes from entering the body.
Read how to prepare healthy smoothies and shakes
Muscle cells, no matter how much insulin we generate, are unable to utilize it efficiently. The good news is that by taking care of your nutrition and knowing about it, you can help your body operate normally again and reverse this process.
Rapid absorption and intake of carbohydrates from saturated fats is starting to be the first step to this. In addition, what you eat can help keep your glucose levels stable, lose weight, and reduce your risk of heart disease and diabetes.
I think you’ve already heard that breakfast is the most important meal of the day, right? Well, if you’re diabetic, it’s even more so. When you go to sleep, your body can be up to 12 hours without food, a source of glucose. During this fast, your body mobilizes glucose reserves in the form of glycogen.
Glycogen is a type of sugar that the body stores in the liver and muscles for future use. In other words, glycogen meets your body’s needs at night when you’re not eating, but that resource is exhausted the next morning. If you are taking antidiabetic drugs, they may still be active when you wake up in the morning.
This lowers your glucose levels, which increases the risk of hypoglycemia (low blood sugar). So, if you want to start the day with energy, eat a well-balanced and healthy breakfast. The ideal breakfast is a combination of slow-absorbing carbohydrates (whole grains), fruits and/or vegetables, and proteins.
Consuming whole grains in the morning (high in fiber and micronutrients), which include fruit and milk low in fat or natural yogurt, produces fiber, protein, calcium, and potassium for the body.
Fruits are excellent breakfasts, especially forest fruits (raspberries, blueberries, raspberries) that are rich in antioxidants and vitamins. You can include in the breakfast fruit, which is accompanied by natural yogurt, better if it is herbal (soy, almonds, rice). This way, you can increase your protein intake without exceeding animal fats and this will help you feel full for a long time.
7 healthy recipes for lowering blood sugar levels
Then I’ll leave you with some healthy breakfasts that are ideal if you suffer from type 2 diabetes, so you can start trying new ways to enjoy food now. Enter your curiosity and start a little time at this important moment of the day. You don’t always have to eat the same thing, learn to eat breakfast differently every day.
All the creams in the recipes below can be prepared in advance without having to spend a lot of time in the morning every day. These recipes can be followed with coffee and milk (vegetable or skim cow’s milk), green tea or Bancha tea, and natural orange and grapefruit juice.
10 breakfasts suitable for diabetics
1- Whole rice
Brown rice is a grain with a much lower glycemic index than white 58 and white 45. Like all whole grains, it has not gone through a processing process, so it has a higher fiber and protein content. It is also distinguished by its high content of B vitamins (especially B1, B2, B3 and B6, and B9). It also provides vitamin K.
Its contribution to fiber and minerals (manganese, magnesium, selenium, iron, calcium, potassium, copper, and zinc) also makes this food a great ally in controlling blood sugar.
Cooking process
Put the rice in the instant jug and cook at the minimum temperature for 90 minutes, counting from when the valve starts to turn. Turn off the heat and allow the pressure to drop naturally. Expose and move the wet spoon.
If you want the cream to be sweet, you can make rice with some raisins, cinnamon, and organic lemon zest. To the cream can be added a handful of organic nuts (walnuts or almonds) and a pinch of seeds (sesame, chia, pumpkin, flax).
2 - Oatmeal
Oats are a grain that has started to consume a lot recently. It is well known among athletes as it provides a lot of energy in a balanced way.
It contains complex carbohydrates and fiber, and this means that the body is absorbed slowly and not suddenly like sugar. In fact, its glycemic index is an average value of 40. For this reason, oatmeal is an excellent food for diabetics who use it.
cooking of oat flakes
Let the oats soak the day before. Cook in a quick jug in the same way as the rice cream in the previous recipe. If we don’t have a quick pot, we cook the grain by increasing the amount of water and extending the cooking time to 2 hours. Uncover and transfer all rice grains with a wet wooden spoon.
If you want the cream to be sweet, you can make rice with some raisins, cinnamon, and organic lemon zest. You can add to the cream a handful of nuts or almonds and pleasant seeds (sesame, chia, pumpkin, flax).
3 - Rye flakes
Rye, due to its high fiber content (containing more than 30% of the recommended daily amount), helps reduce cholesterol and prevents the accumulation of fat in the stomach and digestive organs. For this reason, it is perfect to lose weight and take care of our health.
Rye bread also helps relieve constipation and improve bowel mobility. Thanks to its slow-release carbohydrates, it enables long-term energy consumption, helps keep hunger under control, so the feeling of satiety lasts for a long time.
Amaranth is a fast-growing amaranth plant, and although it is derived from the flowering plant, we usually refer to it as grain. Thanks to its high fiber and protein content, amaranth reduce blood insulin levels, which helps us feel comfortable and favor balanced weight loss and reduce cravings to eat.
It has double the calcium in milk, so its use is recommended for menopausal women to prevent osteoporosis.
Amaranth seeds have fiber that helps lower cholesterol and relieve constipation. They are also rich in phytosterols, which prevent the absorption of cholesterol at the intestinal level.
preparation
Wash the flakes well and fry them in a pan without oil for a few minutes. Bring to a boil for 30 minutes raisins or dates, then mash well with a fork.
Rye flakes cleanse and regenerate the arterial system, so they help fight atherosclerosis. They also drain, cleanse and cleanse the liver and help lose fat, making it suitable for people with type 2 diabetes.
5- Sweet quinoa cream
Quinoa is nothing but a seed. However, it is usually consumed as if it were cereal, and therefore it is suitable for breakfast. It provides most of its calories in the form of complex carbohydrates, but also provides about 16 grams of protein per 100 grams and provides about 6 grams of fat in the same amount of food.
Its low GI level is due to the high content of proteins and fats in any other grain. It is important to remember that the fats it contains are all unsaturated, which highlights the presence of omega 6 and omega-3.
Its high fiber content and higher protein content than cereals, which cause a low glycemic index, make quinoa an ideal food for diabetics or those who want to lose weight by eating healthy.
preparation
Wash the quinoa well under tap water. Put it in a saucepan with water, raisins and dried apricots, cinnamon and organic lemon zest, and a spoonful of soy milk. Cook for 90 minutes. Serve with pumpkin or sesame sunflower seeds.
6- Oatmeal
preparation
Soak the oatmeal in water and salt (at least half an hour). Forms oatmeal. Grease the pan with a little oil. Take the pasta with a soaking spoon and pour it into the pan so that the bottom is full.
Cover and let them cook until it leaves. Then turn the pancake over for the other side. If you want it to be sweet, do it instead of mixing it with salt, make it from crushed almonds, cut raisins, or crushed apples.
7- Grabazos flour
Taking chickpeas, which are among the foods containing fiber, promotes intestinal migration and also helps fight obesity. Its consumption is recommended daily for its ability to control glycemia and cholesterol.
preparation
Arrange the chicken berry flour in a jar or small bowl. Add a bunch of salt and black pepper. Mix with rods to remove any pits. Add water and rotate well with sticks until you have a homogeneous mass.
Lightly grease a good non-stick pan with oil and heat. Add half of the dough and give it a rounded shape and reduce the heat to medium. Cook until bubbles come out, put spatulas underneath, and go around.
They are better prepared fresh but can be stored in a refrigerator covered with a plastic film.
If we like a salty breakfast, we can spread them with tahini and avocado or crushed tomatoes. If not, we like sweet jam without sugar.
8 - Toasted bread with Tahini and avocado
Whole grain bread, on the other hand, has a much lower GI value, about 40 years. This is because wholemeal flour is white and refined in terms of fiber and much more protein.
We can find the authenticity of the whole product by reading the list of ingredients they contain (on the label). If they carry wheat flour and bran, it’s not really solid. Remember to do it with whole grain flour.
preparation
Crush the avocado with a fork in a bowl until a homogeneous cream is obtained. Toast the whole wheat bread and then spread it with the tahini. Then add the avocado.
9- Porridge
We boil soy milk on cinnamon. When it starts to boil, add the oatmeal and stir during cooking until it thickens and turns creamy (about 15 minutes).
Once the puree is formed, it
already be used by spraying a bottle of cinnamon, seeds, red fruits, and nuts.
10 - scrambled eggs and wholemeal bread
Eggs are an excellent source of animal protein so you can start your day with energy. A boiled egg contains about 90 calories, if you get cleaned whole grain bread and fruit with it, you will give your body protein and energy to start the day.
You can make scrambled eggs or a tortilla and add 1/2 cup of vegetables. Mushrooms, red peppers, green peppers, onions, and spinach can be a great combination to add flavor and vitamins to your day.
Prepare your scrambled eggs by simply dripping extra virgin olive oil in a pan. Then add the third teaspoon of turmeric powder, squeeze the salt, and stir.
Complete the scrambled eggs with a slice of wholemeal bread.
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