Type 2 diabetes means a person’s pancreas cannot produce enough insulin to control blood sugar levels. Overtime, rising blood sugar levels can pose serious health risks such as heart disease and strokes. The key to staving off the risks is to lead a healthy lifestyle. When it comes to ‘the most important meal of the day’ what is the best choice for type 2 diabetics?
Diabetes UK said on their website: “A decent breakfast certainly has a range of health benefits.
As well as providing nutrients, if you have diabetes, a regular healthy breakfast can help to maintain control of blood sugar, can minimise unhealthy snacking later on, and fuels your body to help you function ahead of a busy day.
When it comes to breakfast time, cereal remains a popular, convenient, and speedy choice. With the choice on supermarket shelves growing over the years, it can be tricky to choose the healthiest option.”
The best breakfast is one that is high in fibre but low in added sugar, carbohydrates and salt.
Unsweetened muesli is one of the best cereals for diabetes patients. The fibre-rich, low-sugar alternative to some more common brands of cereal is the best choice for type 2 diabetics to help lower blood sugar levels.
Diabetes UK added: “Recent guidelines highlighted that, as a UK population, we are having too much sugar and not enough fibre.
Fibre is important for gut health and some can help towards lowering cholesterol. Some cereals also contain vitamins and minerals such as iron, vitamin D, and B vitamins such as folic acid.
Breakfast cereals tend to be based on grains – some are whole grains such as wheat, bran, and oats and others are refined grains such as maize and rice. Many also have nuts, seeds and dried fruit added to them.”
Many of the packaging in cereals such as granola and cereal clusters may appear healthy however they are often full of sugar and fat.
It’s important to read the packaging carefully and avoid those with added sugar, honey, golden syrup or cocoa powder.
A simple way to cut down on breakfast calories is to switch from whole milk, to semi-skimmed or skimmed milk
Yogurt can be a tasty alternative however many low-fat yogurts are high in sugar. When it comes to choosing muesli for breakfast, it’s important to use unsweetened almond milk instead of regular cow’s milk.
But if you decide to eat muesli for breakfast, it’s a good idea to use unsweetened almond milk or skimmed milk instead of whole milk.
Diabetes UK said: “A simple way to cut down on breakfast calories is to switch from whole milk, to semi-skimmed or skimmed milk.
“Switching from blue to red top milk will save you 164 calories and 19.8g fat per pint. That is the equivalent of four chocolate digestive biscuits. Shop bought pure fruit juice often has all the fibre removed, instead try blending your favourite fruits together yourself.
“You can add a few veg, such as cucumber or carrots to help reach your five-a-day target too.”
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