Best and worst breakfast choices for people with diabetes

ncluding the wrong foods in your breakfast can play havoc with your blood sugar levels later in the day. Nutritionist Avantii Deshpaande on what to eat and avoid in breakfast if you have diabetes.Typical American breakfast options—bagels, cereal, pancakes, muffins, bacon, eggs—are loaded with refined carbs, sugar, and saturated fat, the exact things that we’re told to limit. So what should we eat for breakfast?What works for you for breakfast will depend on your personal meal plan, food preferences, health goals, schedule, and budget, but here are a few tips for building a healthy breakfast. Eating in the morning is also good for managing blood sugar levels, especially for people with diabetes who are often at risk of fluctuations in blood glucose levels. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day.

A combination of fibre, complex carbohydrates, proteins, good fats, vegetables is an ideal breakfast choice for those suffering from diabetes, tells Avantii Deshpande, PCOS and Gut Health Nutritionist in an interaction with HT Digital. She says that "every meal is an opportunity to nourish the body along with slow release of sugar into the blood which in turn will have controlled release of insulin. Power of protein Dals, nuts, milk products, soy, seeds, eggs, chicken or fish not just help with muscle health but also in better sugar control and satiety. It's a boon for people with diabetes, says Avantii, as protein foods do not require insulin for its digestion which makes it a good choice for diabetics as it will ensure fullness and nourishment as well. Best breakfast choice for diabetes Avantii advises one to include all food groups, be it protein, fats, fibre-rich fruits or vegetables and complex carbs in breakfast to manage sugar levels better. 1-2 Methi paratha + 1 cup low fat curds + 2 tbsp flax seeds chutney . 2-Mango 1 cup + curds 1 cup/almond milk 1 cup + chia seeds 1 tbsp + 3-4 spinach leaves. 3-Eggs 1 no + millet roti/phulka 1 no + 1 bowl of fruit Worst breakfast choices for diabetes 1-Pohe 2 cups + tea 2-Upma 2 cups + fruit 1 bowl 3-Aloo paratha + curds