We all know that breakfast is one of the most important meals, but for people with diabetes this belief is especially true, since eating a good diet, with a balanced diet, is one of the keys to managing this disease.
According to one study, skipping the morning meal has been shown for people with type 2 diabetes to be linked to more spikes in blood sugar throughout the day. Therefore, it is a good idea to refuel at the beginning of your day (Jakubowicz et al., 2015).
However, it is important to bear in mind that in the diet of people with diabetes, breakfast should contain less sugar and flours than in that of other people. So what should diabetic breakfasts look like?
We show you how to make 5 ideal breakfast recipes for diabetics , which in addition to being easy, are healthy and tasty.
5 breakfast recipes for diabetics
1. Toast with avocado and fried eggs
Bread is a staple for breakfast, but if you are diabetic you should choose it wisely.
White bread is made with highly processed white flour and added sugar, so it is not recommended. Instead, choose whole wheat bread which is richer in fiber and helps slow digestion, which in turn slows the release of sugars into the bloodstream.
These tostadas can be prepared in less than 5 minutes.
1.1 Ingredients
- Slices of whole wheat bread
- 1/2 avocado
- 2 eggs
- Cilantro
- 1 tablespoon of lemon
- Salt and pepper
1.2 Steps for preparation
- To start, toast the whole wheat bread. Then mash the avocado in a small bowl with a fork. Add the coriander, lemon, salt and pepper
- Spoon the mixture onto the slice of toast.
- Fry the eggs, and cover the avocado mixture with the eggs.
- Finally, sprinkle with a touch of pepper to taste and serve.
2. Baked stuffed sweet potatoes
Ingredients
- Sweet potatoes
- Garlic cloves
- Extra virgin olive oil
- Fresh coriander
- Salt and pepper
- Eggs
- Fresh avocado
- Lemon juice and lemon peel
- Water
Steps for preparation
- Preheat the oven to 200 °, and place the sweet potatoes on a baking sheet lined with aluminum foil.
- Put the tray in the oven and let the sweet potatoes cook for 30-40 minutes, or until they are tender. Set aside until cool enough to handle (should take about 10 minutes) and reduce oven heat to 190 degrees.
- In a frying pan, add the garlic cloves and sauté them with the olive oil.
- When the sweet potatoes are cool, cut them lengthwise and gently peel off the skin. Keep the skins on the sides intact.
- Gently scoop the meat out of each half and put it in a bowl. Make sure to leave some meat on the skin to help them hold their shape.
- Shred the meat of the sweet potato in a bowl, and remove about half of the meat, place it in a container and refrigerate it to use it in another meal.
- In the bowl with the remaining meat, add the cilantro and season to taste with salt and pepper. Lastly, add all that delicious soft garlic stir to combine.
- Gently put the filling (the previously made mixture) back into the sweet potato skins, distributing it evenly between them. Leave a big hole in the center.
- Place the sweet potatoes back on their baking sheet and break an egg in the center of each one.
- Sprinkle with salt and pepper and pop in the oven to bake until the egg is set.
- While the potatoes are baking, combine the avocado, lemon juice, and zest in a small food processor and blend until smooth. Then, with the processor still running, slowly flow a little water.
- Finally, when the eggs are cooked to your liking, remove them from the oven, let them cool slightly, and put them on serving plates.
- Divide the avocado sauce evenly on each potato, and garnish with additional cilantro.
3. Avocado berry smoothie
Smoothies, when made with the right ingredients, will give you a nutritional boost without spiking your blood sugar.
3.1 Ingredients
- 1/2 avocado
- 1/4 cup blueberries and 1 cup strawberries
- 1/2 cup of Greek yogurt and 1/2 cup of low-fat milk
- 1 teaspoon raw honey (optional)
3.2 Steps for preparation
- Add the avocado, blueberries, strawberries, yogurt, and milk to the blender.
- Blend until smooth.
- Taste and then add the honey.
- Serve or refrigerate (up to 2 days).
4. Tacos with black beans
Packed with protein and fiber, these Black Bean Tacos with Eggs and Creamy Avocado are perfect for a quick and tasty breakfast.
4.1 Ingredients
- 8 soft white corn tortillas
- 1 teaspoon avocado oil
- 1/2 cup red onion, diced
- 1 clove garlic, minced
- 1 can (140 grams) black beans, rinsed and drained
- 1/4 teaspoon chipotle chili powder
- 4 eggs
- 1 small avocado, diced
- 1/4 cup fresh cilantro, chopped
4.2 Steps for preparation
- Stir the eggs.
- Heat the avocado oil in a large skillet over medium high heat.
- Sauté the onion until soft, about 3 minutes.
- Add the beans and garlic and heat until hot, about 3-5 minutes.
- Heat the tortillas in a skillet, then set them aside wrapped in a cloth napkin to keep them warm.
- Place the beans and then the eggs on each tortilla.
- Top with avocado and cilantro to taste.
5. Oat pancakes with cottage cheese
This recipe contains oatmeal, cottage cheese, and eggs for a rich, protein-packed breakfast.
5.1 Ingredients
- 2 medium eggs
- 1/2 cup gluten-free oatmeal and 1/2 cup cottage cheese
- 1 teaspoon baking powder
- 1 tablespoon of oil and 1 pinch of salt
Steps for preparation
- Add all the ingredients to a blender and blend until smooth. If you don’t have a blender, you can mix it by hand; however, the pancakes will not be as soft.
- Lightly coat a large nonstick skillet with a little oil, then heat over medium heat and pour in about 2 tablespoons of pancake batter.
- Gently and carefully use the back of the spoon to guide the pancake batter so that it spreads out and is about 3 inches in diameter.
- Cook on one side, until the top starts to show some bubbles, and the bottom is golden brown, that is, for about 2-3 minutes.
- Flip the pancake over and cook it for about 2 more minutes.
- Serve on plates and enjoy.
Conclution
It is recommended that before making modifications to our diet we consult a specialist, but remember that people with diabetes can eat anything . It is only necessary to know the food well and have a correct planning.
References
- Jakubowicz, D., Wainstein, J., Ahren, B., Landau, Z., Bar-Dayan, Y. and Froy, O. (2015). Fasting Until Noon Triggers Increased Postprandial Hyperglycemia and Impaired Insulin Response After Lunch and Dinner in Individuals With Type 2 Diabetes: A Randomized Clinical Trial. Diabetes Care. doi: 10.2337 / dc15-0761
