Diabetes type 2 is a condition in which the foods you eat will directly impact blood sugar levels. With breakfast being one of the most important meals of the day, what you choose to consume will either help or hinder this and if consuming the wrong type of food, it could set you up for a day of rising blood sugar levels. What breakfast foods should be avoided and what are recommended to help keep your condition stable?
Creating a diet for type 2 diabetes is a balancing act meaning it needs to include a variety of healthy carbohydrates, fats, and protein: according to the National Institutes of Diabetes and Digestive and Kidney Diseases (NIDDK).
The main goal is choosing foods which are naturally rich in nutrients to avoid blood sugar levels swinging.
When blood sugar levels are out of whack, symptoms such as frequent urination, excessive thirst, fatigue and headaches may ensue.
Left untreated these symptoms can have a devastating effect on one’s overall health.
When it comes to the foods to avoid, however, certain foods can raise blood sugar and insulin levels and promote inflammation. This in turn may increase the risk of disease so what are the five worst?
Sweetened breakfast cereals
According to health experts, eating sweetened breakfast cereals is actually the worst way to start your day if you have type 2 diabetes.
Diabetes UK said on their website: “Some cereals that may appear healthy are not always as good for you as they seem.
“They can contain high amounts of free sugars and are lower in fibre.” In addition, sweetened breakfast cereals provide very little protein.
Packaged snack foods
Foods such as pretzels, crackers and other packaged finds are not good choices for type 2 diabetics. These foods are often made using refined flour and provide very few nutrients.
Sugary beverages are the worst drink choice for someone with type 2 diabetes.
In a study published in BMJ, sweetened drinks and their effect on type 2 diabetes were analysed.
The study found that sweetened drinks posed the greatest risk other than sugary foods.
“Sweetened drinks are loaded with fructose and is strongly linked to insulin resistance and diabetes,” it concluded.
To follow a healthy diet for your type 2 diabetes, understanding how different foods affect your blood sugar is most crucial.
Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood, which raises blood sugar, potentially leading to hyperglycaemia.
Proteins and fats have little, if any, impact blood sugar, hence they are often recommended to help keep blood sugars healthy.
Examples of breakfast ideas with this principle in mind include:
- Mocha banana protein smoothie bowl
- Chickpea pancake
- Grain-free banana protein pancakes
- Spinach and feta omelette
- Chickpea scramble breakfast bowl
- Breakfast quinoa with eggs and smoked salmon.