Type 2 diabetes: Breakfast swaps to incorporate to help keep blood sugar levels healthy

Diabetes type 2: Dr Zoe Williams discusses high blood sugar risks

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Blood sugar – the main type of sugar you get from eating food – supplies the body’s cells with energy. However, consistently high levels can unleash destruction on the body. If you have type 2 diabetes you are prone to high blood sugar levels because the main regulating force – insulin production – is impaired. By making these breakfast swaps you can keep blood sugar levels healthy throughout the day.

Cereals for porridge

Although the packaging may make some cereals – like granola and cereal clusters – appear healthy, they are often full of added sugars, said Diabetes UK.

Porridge on the hand can help regulate blood sugar, due to its high fibre content and lower glycaemic index.

It’s heart-healthy due to its soluble fibre content and the fact it can lower cholesterol which makes porridge a better choice for type 2 diabetics.

It may also reduce the need for insulin injections when eaten in place of other carbohydrate-rich breakfast foods.

White toast for wholegrain versions

White toast is an example of refined-flour foods which has been shown to significantly increase blood sugar levels.

Wholegrain foods are usually better for managing blood glucose levels because they tend to have a lower glycaemic index meaning they do not affect blood glucose levels as quickly as refined carbohydrate foods.

Healthy wholegrain versions include seeded batch bread, multi-seed, granary, soya and linseed which are better for your diabetes and digestive health.

Sweet pastries, pancakes and muffins for fruit

Pastries, pancakes or muffins are not ideal when it comes to keeping morning blood glucose levels under control.

These sweet treats are typically made with refined grains and added sugars which can play havoc on type 2 diabetes.

Fruit, however, is an excellent way to get nutrition while satisfying your sweet tooth, according to the American Diabetes Association (ADA).

For breakfast choices to keep to a minimum, the biggest culprits are granola with chocolate containing 24g of sugar, granola with dried fruit, nuts or seeds containing 10.8g, and sugar frosted cornflakes containing 11.5g of sugar.

To put it into perspective, The American Heart Association (AHA) recommends woman to consume only 25g of sugar and men 37.5g of sugar a day.

Oats have been proven to be the best breakfast for diabetics. Oats improve insulin sensitivity and are one of the healthiest grains on earth.

Studies show that oats have many health benefits which include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Despite being a high-carb food, it is highly recommended for people with diabetes to opt for the oats in the morning.

According to Diabetes UK, other tips for healthy breakfast ideas and type 2 diabetes include:

Limit the amount of oil when cooking. Cook with unsaturated vegetable oils, such as sunflower, olive or rapeseed, instead of butter or ghee.

Add extra fruit and veg to bump up your fibre intake wherever you can. Add berries, dried fruit or half a banana to your cereal, or grilled tomatoes to eggs on toast.

Choose roasted mudhi or chuda (puffed rice) with vegetables, instead of chudha upma with oil.

Try dry roasted methi paratha instead of aloo paratha.

Try rice, besan or oat cheela with dry fried vegetables.
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