Type 2 diabetes: 4 breakfast foods that can help lower blood sugar throughout the day
Type 2 diabetes is a common condition that causes blood sugar levels to get too high. Lifestyle intervention, including diet control, is strongly recommended as a foundational approach for anyone suffering from it.
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Diabetes is a serious condition that affects over 4.9 million people in the UK, 90% of whom have type 2, which affects the way the body regulates sugar (glucose).
The body uses sugar for energy and between about 3am and 8am it begins to produce stored sugar to prepare for the day ahead.
So making sure you’re eating the right kinds of foods for breakfast is essential to help recharge your energy and maintain healthy blood sugar levels throughout the day.
For type 2 diabetics, keeping blood sugar levels within the target range as much as possible is essential to help prevent or delay long-term health problems such as heart disease, vision loss or kidney disease. By staying within the target range, energy and mood are also improved.
The right breakfast foods keep a person feeling full and prevent overeating throughout the day. Skipping breakfast completely has also been shown to have a negative impact on blood sugar levels, as highlighted in a study published in Diabetes Care.
The research found that participants experienced extraordinary blood sugar spikes after lunch and after dinner on days they skipped breakfast.
The best things to eat for breakfast if you have type 2 diabetes
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Oats are a good source of soluble dietary fiber, which helps reduce insulin responses, improve insulin sensitivity, and regulate blood lipids.
In a study published in the National Library of Medicine, the metabolic effects of oats in patients with type 2 diabetes were analyzed.
Fourteen controlled trials and two uncontrolled observational studies were included in the review.
Evidence showed a significant reduction from baseline in the oats intervention group and a significant reduction was seen in subjects who consumed oats compared to control subjects.
“The present systematic review demonstrated a moderately beneficial effect of oat consumption on glycemic control and lipid profiles in patients with type 2 diabetes,” the study concluded.
Including avocado in your morning routine is a perfect choice for those who want to lower blood sugar because they are packed with vitamins, nutrients, and fiber.
Avocados are also low in carbs, which is great for blood sugar stability.
“While the avocado is often thought of as a vegetable, it’s actually a fruit,” says Dr. Sarah Brewer.
“Unlike most other fruits, avocados are low in sugar and high in oils.
“Up to 30% by weight of avocado pulp is oils, 80% of which are beneficial monounsaturated fats similar to those found in olive oil.
“Although they are high in energy, avocados also have one of the highest protein contents of any fruit.”
Chia seeds have become a big part of the health food scene with soaring demand for good health reasons.
The tiny seeds are a rich source of fiber that helps prevent blood sugar spikes.
Research on 15 healthy men found that chia seeds lowered blood sugar by 39%.
Chia pudding is also easy to make and can be combined with your favorite dairy product left in the fridge overnight.
For an even bigger blood sugar lowering benefit, experts recommend adding cinnamon to your pudding.
In a 2018 study, published in the journal Nutrition Research and Practice, researchers found that regular egg consumption may improve fasting blood sugar in people with prediabetes or type 2 diabetes.
Researchers have found that eating one egg a day is enough to reduce the risk of disease.
“Frequent egg consumption was associated with a 40% lower risk of developing type 2 diabetes than infrequent consumption,” he concluded.