Type 2 diabetes: Best breakfast to lower the blood sugar levels

Type 2 diabetes brings on symptoms such as a need to urinate a lot more, especially in the evenings, an increased thirst, feeling exhausted, slow healing wounds and a tingling or numbness in the hands or feet. Having these symptoms and not consulting your GP could lead to a greater risk of a heart disease. For type 2 diabetics, extra vigilance is needed when it comes to choosing what to have for breakfast. Cereals that contain high levels of sugar and carbohydrates should be avoided as they can have a negative affect on blood sugar levels.

Foods that contain a low glycemic index will help prevent the spike in blood sugar levels created in the morning and lasting through to lunch.

Having a good breakfast will help kick-start the morning metabolism and keep energy up throughout the day.

One of the best breakfasts you could have is a portion of fruit with almonds and low-fat yoghurt.

Almonds are a healthy choice for diabetics and should be included in the diet.

The fibre and healthy monounsaturated fats found in almonds will keep a person feeling fuller for longer and reduce the body’s levels of low-density lipoprotein (LDL) cholesterol.

A 2011 study looked at almond consumption and its associations with obesity and hypertension.

It found that a person who consumes 60g of almonds per day increased their dietary intakes of fibre, magnesium, polyunsaturated fatty acid, monounsaturated fatty acid, and vitamin E.

Furthermore, it found that almond consumption decreased cholesterol and aided in weight loss.

In a 2017 study, raw almonds were provided to patients for a 24 week period and then assessed their blood pressure levels and cholesterol.

The results showed a significant improvement and concluded that incorporating almonds into a well-balanced healthy diet led to multiple benefits.

Almonds combined with low glycemic-index fruits such as peaches, apples, oranges or berries will provide a diabetic the health sugar they crave without affecting their sugar levels.

Having a low-fat, unflavoured yogurt with fruit and almonds will keep the feeling of fullness and satisfaction.

Other breakfast options for type 2 diabetes:

• Scrambled eggs on low GI bread
• Whole-grain cereal
• Breakfast shakes

It’s important for type 2 diabetics to watch their portion sizes and avoid sugar-laden coffee drinks.

Watching what you eat, especially in the morning is vital to help reduce your symptoms of type 2 diabetes.

The NHS advises: “If you find it hard to change your diet, a dietician might be able to help. Talk to your GP or diabetes nurse to see if the cost could be covered through the NHS.”

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