The honest-to-goodness truth is that breakfast eaters manage their Diabetes better. And this applies to whether you work a day shift or a night shift. Your body is a master at adjusting.
Even some seemingly “healthier choices” however, may be loaded with sugar…That “healthy smoothie,” that bowl of cereal, oatmeal, toast or bagels, pre-packaged egg scrambles, you know them all, but they can (and often do) derail your day and your health goals.
You’d think there would be a better choice of breakfast foods for diabetics…but you’ll be surprised at the sugar content in most of them.
They aren’t “light and harmless” at all…
The way breakfast eaters manage their Diabetes better is by choosing options that are low in sugar, high in fiber, and, of course, are balanced with healthy fats and proteins.
Preparing and eating breakfast at home is the best way to keep your “added sugar” intake at or below 10 grams per day.
Take a look at the sugar content in the following “healthy breakfasts.” But, before you do, keep in mind that the healthiest breakfasts contain TEN (10) grams of sugar, or LESS.
- Medium fat-free lattes 18g sugar
- Coffee shop yogurt parfait 31g sugar
- Fast food oatmeal 31g sugar
- 18oz. strawberry banana smoothie 55g sugar
- “Caribbean” 16oz smoothie 89g sugar (!!!!!)
- Whole wheat pancakes (short stack) with ¼ c syrup – 56g sugar
- Honey, syrup, granulated sugar, jam, jelly, and of course the sugar that is in yogurt, candy, bread, cookies, pastries, etc.
If you’re trying to manage your Diabetes and/or lose weight, I hope you see how important it is to avoid the coffee shop or frozen food grocery isles “grab and go” types of meals.
So, let’s turn this around and see how breakfast eaters manage their Diabetes better, because this one meal sets the tone for the rest of your day, regardless of the hours you work.
When making your choices remember that “natural sugars” like those found in fruits and vegetables do NOT count towards the grams per day recommended limit
Here are some recommendations to help you stay in optimal range:
- Aim to consume 2-3 servings of high fiber dark fruits, like berries per day. Even though fruit is made of natural sugar, it’s still possible to go overboard.
The “dark fruits” include:
The pigments responsible for the dark blue, red, and purple hues are called Anthocyanins, and it’s what gives them their wonderful healthful properties.
Research indicates that they may help to protect against cancer, cognitive decline, diabetes, heart disease, and obesity.
➡ Do not use juice in your smoothies or shakes, instead use unsweetened almond or coconut milk or even water as your liquid. (You can save over 30 grams of sugar with this substitution).
➡ Do not use syrup. It’s a higher concentration of sugar and it will send your insulin on a roller coaster ride by disrupting your metabolism. Instead, use unsweetened applesauce or pumpkin, this can save 35 grams or more of sugar.
➡ Keep your coffee simple. Get used to drinking coffee black or with cream only. Even the “sugar-free” take out options can cause a blood sugar spike.
➡ Do not eat prepackaged oatmeal packets or flavored cereal. They are loaded with processed sugars. instead, sweeten your own with stevia, natural almond butter, fresh fruit, or a small amount of honey.
Always maintain a balance between carbs and proteins.
➡ Your body converts complex carbs into simple carbs in the form of glucose, to fuel your brain and muscles.
➡ Protein and carbohydrates work together to keep your body healthy and functioning.
➡ The carbs you eat give you energy, while the protein builds muscles, skin, and hair.
Curb Sugar Cravings: Even if you know how to avoid your body’s craving for sugar, it can be a test of your willpower. By following these guidelines you’ll break your sugar addiction and eliminate cravings.
Do not cut out fats. If you crave sugar replace them with healthy fats. Fats like avocado, nuts, seeds, nut butter, oils, etc. will keep you satisfied without interfering with your fat loss.
Dietary fat does not make you gain weight as much as the insulin fluctuations from consuming too much sugar.
- Always have protein. Protein is another nutrient that will keep you satisfied and nourished. Consuming a shake without a scoop of protein or toast without a side of eggs is a recipe for disaster when it comes to blood sugars and fat loss.
When blood sugars rise, the body is unable to burn fat efficiently. Your body needs healthy fat, protein and complex carbohydrates for your metabolism to work as it should.
Start reading labels on any food products you buy. Track your food intake and avoid grabbing breakfast out. Be aware, however, that even making things at home can cause you to go beyond the 10 gm of sugar, your maximum sugar allowance for 24 hours.
By just following how breakfast eaters manage their Diabetes better, this one meal a day will help you continue making the necessary healthy choices and guarantee that you will reach your diabetes management and/or weight loss goals.