Suggested low glycemic breakfast menu, good for diabetics

Many diabetics do not understand the importance of breakfast.

Every morning, Ms. Le Thi K. (Le Chan, Hai Phong) drinks a glass of milk for diabetics because she is afraid that eating pho, porridge, rice paper... with a lot of starch will affect her blood sugar. Unlike Ms. K., Mr. Pham Tr. (Luong Son, Hoa Binh) only eats half a bowl of rice with a little braised meat or dried pork floss.

In fact, many diabetics often take breakfast lightly or only pay attention to not eating too much starch without knowing how to choose a breakfast that is nutritious and good for health.

Many diabetics only drink milk in the morning.

According to nutritionist Do At K. (Clinical Nutrition Center, Bach Mai Hospital), diabetics need to pay attention to a simple principle in eating: before eating starchy foods, they need to eat fiber foods (vegetables). For breakfast, if you eat noodles, pho, rice paper..., you still need to have vegetables and should eat a lot of vegetables first.

People with diabetes should note that eating foods with a lower glycemic index (GI) and combining them with protein and healthy fats can do more than just reduce their blood sugar levels. This way of eating also provides the body with a steady source of energy, which can help people with diabetes feel better and stay energized until lunch. Refer to the article on low GI foods to help people with diabetes understand more about nutrition.

Low glycemic index is good for diabetics

The glycemic index is a measure of how quickly carbohydrate-based foods raise your blood sugar levels.

The glycemic index is based on a scale of 0 to 100, with regular sugar having a glycemic index of 100.

Foods below 55 on the scale are considered low GI, while foods between 56 and 69 are moderate. Foods above 70 are high GI foods.

According to MSc. Dr. Le Thi Hai - former Director of the Nutrition Examination and Consulting Center, National Institute of Nutrition: Foods with a low GI increase blood sugar slowly and slowly after eating, foods with a high GI increase blood sugar quickly and highly after eating. People with diabetes should choose foods with a low and very low average glycemic index, the better, and limit foods with a high GI.

Diabetics control their blood sugar levels by choosing healthy foods based on the glycemic index of the food.

Foods with a high glycemic index are digested and absorbed quickly. Eating these foods on an empty stomach can cause your blood sugar to rise faster and higher. Refined carbohydrates, such as pastries, sugar-coated cereals, and white bread, are foods with a high glycemic index.

Low GI foods result in a slower and lower rise and fall in your blood sugar. They provide you with sustained energy and can help you feel fuller for longer. A low GI diet can help reduce your risk of diabetes, heart disease, and overweight and obesity. Whole grains or high-fiber carbohydrates such as oatmeal, apples, and beans have a low glycemic index.

However, MSc. Dr. Le Thi Hai also noted that when building a diet for diabetics, it is necessary to pay more attention to the total amount of carbohydrates than just the GI and GL (starch absorption index) of the food. It is best for diabetics to be advised on a specific diet by a doctor or nutritionist, because even if you choose foods with a low GI, eating too much will not control blood sugar levels.

2. Low Glycemic Index Breakfast Ideas for Diabetics

Breakfast foods such as cereal and milk, pastries or toast with jam, are rich in refined carbohydrates and have a high GI. These foods can have a negative impact on a person’s blood sugar levels and can also cause blood sugar levels to rise for the rest of the day.

Combining low GI foods with some lean protein and healthy fats will give diabetics the energy they need to get through the day. Check out these 5 easy and delicious low GI breakfast ideas.

Strawberry smoothie

Strawberry smoothie with kefir or Greek yogurt is a perfect breakfast choice.

Strawberry smoothies are a great on-the-go breakfast and can also help increase feelings of fullness after a meal. Dairy products like yogurt and kefir, which can be used as a base for smoothies, are good sources of protein and have a low GI. Plain kefir has a GI of 36 and plain Greek yogurt has a GI of 11.

They are also a perfect vehicle to boost nutritious fruits and vegetables, and even some healthy fats. Adding berries and other low-glycemic fruits and vegetables like avocado, spinach or kale will add healthy fats, fiber and antioxidants that are important to support your metabolic health.

Oatmeal with fruit

Oatmeal is a whole grain that is rich in fiber and has about 6 grams of protein per serving. It contains beta-glucan, a type of resistant starch, which helps slow the absorption of carbohydrates, helping to reduce blood sugar levels.

Oatmeal has a glycemic index ranging from 42 to 80 depending on how it is prepared. Choose steel-cut oats (GI 42) or old-fashioned oats (GI 55) over instant oats, which have a higher GI.

Adding low-glycemic fruit like apples and something with protein and healthy fats like nut butter makes this a great low-GI breakfast option.

The fruit adds a sweet, tart flavor and the nut butter adds a bit of creaminess making it an incredibly satisfying breakfast.

Eggs and vegetables

Vegetable egg rolls are great for a healthy breakfast.

Rich in protein, eggs combined with whole grains and vegetables make for a well-balanced breakfast. Because eggs have no carbohydrates, they have a glycemic index of zero, making them a great choice to pair with foods that can spike your blood sugar (like toast).

Quickly whip up eggs with chopped spinach (GI=15), roasted peppers (GI=15) and traditional cheese (GI=0) then bake, steam or saute for a delicious breakfast.

Bean

While beans may not be a typical breakfast food for us, in many parts of the world beans are eaten throughout the day. The reason beans are popular is because they are rich in fibre and protein and most beans have a low GI, ranging from 28 - 54 on the GI scale.

Adding beans to breakfast is also a great way to use up leftovers and give your breakfast a boost of fiber and protein without spiking your blood sugar.

Seafood

Breakfast with fish has a low glycemic index.

It may sound strange, but seafood for breakfast is a good choice for people with diabetes. Give your breakfast a boost of omega-3s with the addition of protein-rich seafood. Just like eggs are 0 on the GI scale, other protein-rich foods like seafood are also very low GI.

Salmon, tuna or shrimp make a delicious addition to an omelette or can be added to whole grain toast with mashed avocado. Pairing 100% whole grain bread with a GI of 51, protein-rich seafood and healthy fats from avocado will help keep your blood sugar from spiking and keep you full until lunch./.