breakfast for type 2 diabetics

Type 2 Diabetes – Breakfast The Truth And The Myth

Breakfast for type 2 diabetics is said to be the most important meal of the day.

But there are some different opinions between scientist. While the NHS is 100% behind this idea to have more meals per day(5 including your snacks) then, on the other hand, some say that skipping breakfast and have two or even one meal daily is proven to have some health benefits. About this a bit later in this article.

For people with diabetes, morning is usually the time of day with the highest blood glucose levels so a good breakfast for type 2 diabetics choice will help to improve your control.

Whilst putting the breakfast list together, I have found some supermarket cereals that were far from the ideal choice for breakfast – with high levels of sugar (with some cereals containing chocolate) and a number of other less than healthy additives.

I have found some simple and healthy breakfast ideas to get you started, which are approved by the NHS. Doesn’t mean that I personally agree with them.

Greek yogurt and cottage cheese

Greek yogurt(the full fat one) and cottage cheese make good breakfast choices.

Quick to put together and easy to tailor to your own desires by adding any of the following:

  • Nuts – always a good source of energy and a low carb favourite
  • Oatmeal or wheat bran for fibre (whole grains) (I would think twice about having them as they tend to have a large number of carbohydrates) Avoid if you following LCHF WOE
  • Berries are a popular choice

Breakfast For Type 2 Diabetics-Smoothies

Are smoothies healthy?Well, you know my opinion on smoothies, but it seems that some people can’t live without it.

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A very simple idea – take a mix of food, stick it in a blender and drink it.
Some mixtures work better than others and it can be fun to find out which do work. For the dedicated, making breakfast for type 2 diabetics smoothies can be quite an art form to get the colour and consistencies just right.

For us with diabetes, we also need to consider the carbohydrate content to our own requirements.

Rather than suggest one smoothie, here are some ingredient ideas to get you started for your own smoothies – be they savoury or fruity:

  • Cucumbers
  • Carrots (low to moderate amount)
  • Avocados – help to make your smoothies creamy (high-fat content will keep you full for longer)
  • Berries
  • Bananas – also help to make your smoothies creamy (beware of the high sugar and carbs content 23g of carbs per 100g of banana)
  • Cashew nuts (30g of carbs in 100g of cashew nuts)
  • Yogurt (full fat = less carbs)
  • Cottage cheese
  • Cream (always go for full-fat double cream or extra thick)
  • Coconut milk

If you hit upon a fantastic smoothie mixture, share your find in the comments below this post.

Scrambled eggs and omelette

Spinach Omelette

A great breakfast for keeping insulin requirements low and another choice for which you can let your imagination go by adding any of the following:

  • Mushrooms
  • Tomatoes
  • Peppers
  • Fresh leafy spinach
  • Cheese
  • Bacon / ham

Now, that you have a little idea about what to have, breakfast for type 2 diabetics shouldn’t be such a big deal. Let’s get back to the skipping breakfast and have less meals per day.

Research has been done and it has been proven that skipping meals has health benefits with the introduction of Intermittent Fasting(IF). You might have heard that fasting is not recommended for people diagnosed with type 2 diabetes and must have at least 5 meals per day. This is based on very old and outdated research and unfortunately blindly followed by the NHS.  With Intermittent Fasting and by following LCHF Low Carb High/Healthy Fat WOE you will be able to better manage your blood sugar levels and even be able to put type 2 diabetes into remission. Meaning, you will no longer be taking a bunch of medications which are causing more health problems and discomfort.

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About Lukas G

Founder of - Fighting Type 2 Diabetes.

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