Diabetic-Friendly Ways to Start Your Day

No matter how much time you leave yourself for breakfast every morning, there is a healthy breakfast that can be ready when you are.

Why Breakfast is Important

Every person with diabetes knows they must maintain a balanced diet. Breakfast should not be the exception to that rule. A breakfast containing low glycemic foods can help prevent blood sugar spikes for an entire morning. This is one of the results of a study conducted by Purdue University. In their study, almonds were added to a balanced breakfast. Study participants felt more satisfied and had lower blood glucose readings after both breakfast and lunch.

The other benefit to a healthy breakfast is the boost your metabolism gets to start your day. A revved-up metabolism keeps your energy levels up all day long.

Quick Breakfast Ideas

Breakfast doesn't have to be a big meal. A breakfast shake is a quick item. Start with a container of fat-free yogurt, a half cup of your favorite fruit, a teaspoon of nuts and a teaspoon of wheat germ. Add ice, blend and pour. This is a quick, balanced, take-along meal for those who have next to no time in the morning.

Another quick item is a small container of low-glycemic fruit (berries, peaches, orange, apple) and a handful of whole almonds. Quick, portable and full of fiber, so that you feel full all morning long.

A slice of whole grain toast, topped with 2 tablespoons of natural peanut butter and some slices of banana or apple will give you the energy of protein and the fullness of fiber.

One -half cup of low fat cottage cheese, mixed with 1/2 cup canned peaches, blueberries, strawberries or any other fruit you enjoy is a quick snack or a quick breakfast.

Sit-Down Breakfast Ideas

A bowl of cereal is a great choice for a slower morning. Of course, it is important to choose the right cereal. The cereal, whether hot or cold, should be high in fiber and low in sugar. Oatmeal is a great choice.

Choose the kind that needs to cook for a few minutes, rather than instant oatmeal, which often contains high levels of sugary flavoring. Serve with some fruit and low-fat milk and you will have a satisfying start to your day that will stay with you. Farina (Cream of Wheat) or grits are another good choice. Just be careful not to add fats in the form of butter, whole milk or cream, and use a non-calorie sweetener instead of sugar.

Since you have the time, why not try an egg white omelet? Add a slice of ham and serve with a slice of whole grain toast and you have yourself a satisfying meal.

These are just suggestions. Use your imagination - and your knowledge of what a healthy diabetes meal plan is - and come up with your own ideas!

Sources: Diabetes.org and Everyday Health.com

Image courtesy: American Diabetes Association

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Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

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