It's well established that the start of the day with breakfast can benefit everyone. If you have type 2 diabetes (T2D), breakfast is necessary and can have real benefits.
Do you think skipping breakfast can better solve your blood glucose? Researchers say the opposite is true. The study examined 22 people who controlled their T2D with only diet or diet and metformin in two different days. On one, they ate three identical breakfast, lunch and dinner dishes. On the other hand, they only ate lunch and dinner. In the days when they skipped breakfast, their highest blood glucose was 36.8 percent higher after lunch and 26.6 percent more after dinner than on the day they were having breakfast.
The second study highlighted that a breakfast breakfast of about 700 kcal (depending on a low-energy breakfast of 200 kilograms) reduced total blood sugar (hyperglycaemia) in patients with T2D throughout the day. It has been found that better blood sugar management is associated with the prevention of complications of diabetes.
Regular consumption of breakfast is potentially important for preventing T2D. The recent study tested 17 healthy adults in three separate days: once they skip breakfast, once they had three regular dishes and once they had skip dinner. Skipping breakfast has led to a higher glucose concentration after lunch than skipping a dinner.
The key to a healthy morning meal is to choose different foods to get the balance of carbohydrates, proteins, fats and other nutrients like vitamins and minerals – along with very needed fibers that help control blood sugar levels. Here are some options to consider:
Integral cereals: Oatmeal, muesli without added sugar, wheat flakes with added ant, daliia / chapatti / khakra / parade / bread, whole wheat, whole grain preparations (rage, javor, bayra). Whole grains are a good source of carbohydrates (including fibers), vitamins and minerals.
Dairy: Use nothing or fat-free milk instead of whole milk. If you do not drink milk, try alternative milk products such as soy, almond, coconut milk, etc.
Fruits and vegetables: Fresh fruits are a great addition to every breakfast since they provide fibers, vitamins and minerals. However, limit fruit juice. Vegetables (such as carrots, French beans, capsicum, leafy vegetables like a stick, mint, etc.) They can be added to all traditional breakfast products.
Weak proteins: Protein foods can help control hunger, manage blood sugar, and maintain a lean body mass; so they include protein for breakfast. Sources of protein include milk with milk / curd / yogurt / paneer / cottage cheese, eggs, tofu, whole pulses such as moong, channa, wadana, rajma, etc. All have given.
Healthy grease: Greed can help you feel complete, but it's important to choose wisely. Go for walnuts and seeds, walnuts, avocados, etc., in small to moderate quantities.
Madhavi Bhatt Trivedi is Chief of Nutrition and Scientific Affairs with Kellogg India