For many people, breakfast is the most neglected meal of the day. But for those with type 2 diabetes, breakfast should be a must and can have real benefits to ensure a healthy start to the day. With the myriad of choices when it comes to breakfast it’s easy to become confused as to what is the best option. So what is the best choice for breakfast?
Dietician Kelly Kennedy said: “The body really needs the nutrients that breakfast provides to literally ‘break the fast’ that results during sleeping hours.”
Breakfast is an essential meal. Research has shown that people with type 2 diabete who eat breakfast are less likely to overeat throughout the day.
The importance is choosing a food item that keeps one feeling full for longer. Foods that have a low glycemic index may help prevent a spike in blood sugar all morning long and even after lunch.
This will in turn kick-start the metabolism and provide energy throughout the day. Eggs and egg whites have a glycemic index ranking of zero.
Since eggs to not have carbohydrates or any sugars, they do not have the potential to raise the blood glucose levels.
Eggs are mainly protein and very low in calories.
This is especially important for those wanting to lose weight because protein allow a person to keep their lean muscle tissue and burn mostly fat.
Each egg white contains around 4g of protein and are ideal for those wanting to lower their blood sugar levels.
When it comes to the healthiest way to prepare eggs, boiled is effortless with no added calories.
Other healthy options include poached, scrambled or even baked. For those wanting to keep hunger levels at bay all day, an omelette filled with lean protein or vegetables will keep energy levels up all day.
In a study with the US National Library of Medicine National Institutes of Health, egg ingestion in adults with type 2 diabetes was investigated and how it can effect the glycemic control in the body.
In a randomised trial of 34 adults with type 2 diabetes a daily inclusion of eggs in their diet improved their anthropometric measures.
Important factors to remember when choosing breakfast options for type 2 diabetics is watching the portion size, choose healthy fats such as olive oil, avocado or nuts.
Try choose lean meats such as turkey and avoid fat and sugar-laden coffee drinks.
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