Breakfast is a very important meal of the day, and the choice of breakfast and the way of eating are especially important for diabetics because they directly affect blood sugar control. This article will provide some advice for diabetics on how to eat a healthy breakfast.
The importance of breakfast
Diabetics need to eat regularly and in small quantities to avoid drastic fluctuations in blood sugar. Skipping breakfast or combining two meals can cause blood sugar to get too low, which can lead to overeating at the next meal, causing a significant increase in blood sugar, a phenomenon known as the "second meal phenomenon."
Breakfast Eating Principles
1. Regular and quantitative: form regular eating habits, and the proportion of calories and nutrients in breakfast should account for more than 30% of the total amount of the day.
2. Staple food choice: Prioritize staple foods with low GI (glycemic index), such as oats, brown rice, quinoa, etc., and avoid sticky staple foods and high-fat staple foods.
3. Protein intake: Ensure adequate intake of high-quality protein, such as milk, eggs, soy milk, lean meat or soy products.
4. Vegetable intake: Increase your intake of vegetables, especially leafy greens, to increase satiety and delay food absorption.
Breakfast recommendations
- Staple food: Choose whole grains with low GI, such as 50~100g multigrain steamed bread.
- Protein: a glass of milk (or soy milk) and an egg (or chicken breast, fish, etc.).
- Vegetables: 100~200g mixed vegetables, such as cucumbers, tomatoes or boiled greens.
Precautions
- Avoid eating on an empty stomach for long periods of time or in large quantities in a short period of time.
- Breakfast should contain enough calories and nutrients to keep blood sugar stable.
- Avoid staple foods that are high in GI and high in fat to reduce blood sugar fluctuations.
- Eat a varied diet to ensure a balanced diet.
Diabetic patients can effectively control blood sugar and reduce the risk of complications by arranging breakfast properly. Remember, breakfast is not just about being full, it's about eating well, and choosing the right foods and eating in moderation is key. Hopefully, the recommendations in this article will help people with diabetes to better manage their diet and enjoy a healthy life.