Nowadays, diabetes is a common chronic disease, and people who have been diagnosed with diabetes want to lower their blood sugar levels, they must learn to control their diet reasonably, especially breakfast is the first meal of the day, and choosing the right food for this meal is very important for stabilizing blood sugar.
The energy intake of breakfast accounts for 1/5~1/3 of the energy of the whole day, so whether the blood sugar is high or not, you must eat breakfast on time, otherwise there will be low blood sugar. Of course, you can't eat too much for breakfast, and you can't choose the wrong food, otherwise, your blood sugar will rise.
So, how do diabetics eat breakfast? There are 3 foods that are recommended to be avoided:
(1) High-starch breakfast - steamed buns, white bread, steamed buns, noodles and other breakfast have a high starch content, and if you eat too much of this kind of food, excessive starch intake will quickly be converted into glucose, thereby increasing blood sugar levels.
(2) Greasy breakfast - In our breakfast selection, many friends have a soft spot for fried foods, such as fried dough sticks, pancakes, etc., which have a crispy taste, but because of the high fat content, if diabetics eat too much greasy breakfast, it may be difficult to control blood sugar.
(3) High-salt breakfast - more salt in the food will increase appetite, you can eat two more bowls of rice, however, if you eat too much high-salt food, it will increase blood pressure and edema, easy to damage the cardiovascular system, resulting in blood sugar instability. Therefore, people with diabetes should avoid pickles, ham, and pickled foods.
So, what is a good breakfast for diabetics? It is recommended that you can choose the following 4 foods and find out as soon as possible!
◎ Milk, soy milk
Milk and soy milk are rich in high-quality protein, as well as a lot of calcium, and its glycemic index is low.
◎ Whole grains
Whole grain breakfast is rich in dietary fiber, and its glycemic index is much lower than that of fine rice noodles, which is not easy to raise postprandial blood sugar and reduce the occurrence of complications to a certain extent. It is recommended that whole grains account for about 1/3 of the food throughout the day. There are many types of whole grain foods in our lives, such as bitter buckwheat, oats, quinoa, etc.
Quinoa, in particular, is a rare and high-quality ingredient for diabetics. Because quinoa has a low glycemic index, if you choose a low GI quinoa as a staple food for breakfast, it can balance your blood sugar levels throughout the day. At the same time, the dietary fiber rich in quinoa can help improve digestion, slow down the digestion of food in the intestines, and can also enhance satiety and inhibit the rise of blood sugar after meals.
In addition, quinoa is rich in vitamins and minerals, iron, zinc, magnesium and other nutrients can help maintain the normal function of the body and provide a good source of nutrition for the body. You can often drink a bowl of quinoa porridge for breakfast.
◎ A boiled egg, a small amount of lean meat or fish
As we all know, eggs, lean meat, fish taste very good, this kind of food is also rich in high-quality protein, this kind of nutrients are easy to absorb, the utilization rate is relatively high, so, eat a boiled egg at breakfast, a small portion of lean meat or fish, can increase satiety, reduce the total intake of food, so as to control postprandial blood sugar.
◎ A serving of fresh vegetables
People should eat more fresh vegetables every day, because vegetables are rich in dietary fiber, vitamins, and a variety of minerals. Therefore, you can prepare more than 100 grams of fresh vegetables in your daily breakfast, which may make your blood sugar more stable after a meal.
Note: The picture comes from the Internet