8 Mistakes at breakfast which is permissible avoided diabetes

Breakfast for diabetes
Breakfast has been known to bring many benefits. However, mistakes during breakfast that are often not aware we do precisely make breakfast does not provide optimal benefits.

Breakfast became one of the keys to live the day well and claimed to be one of the healthy lifestyles. Skipping breakfast time could have brought some bad impact to the body, such as feeling faint, less excited, even feeling dizzy.

For diabetes, the role of breakfast may become more important than normal people. This activity can be one additional energy and additional sugar for you after an overnight not get any intake. So, how does a good breakfast make you really benefit? What kind of an error at breakfast, anyway, that we often do and should be avoided?

Benefits of breakfast for diabetes

For a diabetic, eating breakfast is believed to bring many benefits. Unfortunately, we sometimes make mistakes during breakfast so the benefits do not we feel. Many also missed this activity because of other busy activities that are considered more urgent. Moreover, when you also experience excess weight, skipping breakfast is considered one of the solutions for weight loss.

Skipping breakfast for fear of increasing body weight is a wrong understanding. In one study, as reported by the site Diabetes Self Management, a woman with excess weight who missed breakfast has a higher amount of insulin and blood sugar levels after lunch, compared with them Who eat breakfast in the morning. Instead of losing weight, you could instead potentially bring another loss.

In fact, in other studies done in men, those who missed the morning meal had a 21 percent higher probability of triggering diabetes than those who were regular breakfast.

Breakfast for diabetics (as well as those who do not have diabetes) is one of the ways to recharge the lost glucose while you sleep. During sleep, your body does not have food or beverage intake for a few hours. This results in your stomach are empty when waking up in the morning of the day. This condition potentially leads you to the risk of hypoglycemia.

Some of the benefits that you can get from breakfast are:
  • Your weight loss becomes easier
  • Has low bad cholesterol levels
  • Body becomes fitter
  • Can concentrate better
  • Have a good mood

Eating breakfast can help you, whether you have diabetes or have diabetes, in keeping your blood sugar levels steady. Especially if you are in need of taking diabetic medicines in the morning or doing insulin injections.

8 mistakes during breakfast should be avoided diabetics

Osama Hamdy, medical chief of clinical obesity Program at Joslin Diabetes Center, America suggests balancing incoming carbohydrates with protein and healthy fats in your breakfast. Breakfast is important, but paying attention to the nutritional balance you eat is much more important. Here are some mistakes during breakfast that diabetics should avoid.

1. No protein

No protein when breakfast
You may be able to just have breakfast eating only bread or fries. This is one mistake during breakfast that is sometimes done.

Carbohydrates are known as nutrients that can raise blood sugar levels quickly and it is also found in potatoes or bread. Without protein, the breakdown of carbohydrates goes faster, so increased blood sugar levels also occur faster.

Combining carbohydrates and proteins for breakfast can make the food you eat more slowly digestible and converted into glucose, so that blood sugar levels will not surge rapidly. Make sure to always include the proteins in your breakfast menu. According to O'Connor, head of the diabetic consultant at the center of endocrinologist Mercy Medical Center, Baltimore, America, protein needs for the morning range from 15-30 grams, as written on the Everyday Health page.

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You can add eggs, a handful of almonds, or a slice of low-fat cheese in your breakfast menu. Or if you are in a hurry, having peanut butter supplies at home can be a lifesaver. Fresh bread and peanut butter, a balanced mix for your breakfast.

2. Consumption of fat-free foods

Hearing the word fat, you may directly associate it with bad content for the body so you do not intend to involve it in your breakfast menu. Eating fat-free foods is not always good, because just like proteins, fats are also needed to slow down the digestive process so that the metabolism can last long and glucose can be released slowly into the bloodstream.

Fat-free foods sometimes contain high calories, so be wary of them. However, that doesn't mean you're negating the role of fat immediately. Instead of choosing a fat-free meal at all, consuming a low-fat product can be an option to add fat intake to the body. You can choose from low-fat dairy products, such as cheese, yogurt, milk, or even ice-cream with the low-fat origin.

3. Not eating enough fibers

An error during breakfast that also leap occurs is a lack of fiber in the breakfast menu. When you decrease your intake of carbohydrates, you may lose the fibers also in your body. Fiber carries many advantages for diabetics. The presence of fiber in food composition can make you satiate faster. Moreover, fiber does not affect your blood sugar levels and is good for lowering cholesterol. You can get a fiber intake by consuming apples or oatmeal for your breakfast.

4. Morning coffee Habits

Seems no friends are more precise than coffee to accompany us early in the day. Plus, the eyes that haven't opened up the width need to be "bribes" by the caffeine from the coffee so that we really get fresh.

Actually, drinking coffee (either in the morning or throughout the day) is allowed for diabetics. However, with the proper and appropriate measure. A cup of coffee with extra sugar and creamer can ruin the goodness that is in coffee.

It is better to consume black coffee than coffee with additional creamer or sugar. If you really want to add both, make sure that no more than two tablespoons. Drink your coffee after eating breakfast.

5. Drink juice

Drink juice when breakfast
What's wrong with drinking juice? Is not juice made from good fruit consumed anyone including diabetics?  Assuming "fruit is definitely healthy" this is what sometimes becomes one mistake during breakfast made by diabetics. The fruit is healthy, but it should be remembered that the fruit also contains carbohydrates and sugars, which if you consume too much and often, will certainly affect your blood sugar levels.

Although it contains sugar and carbohydrates, it doesn't mean you shouldn't drink juice for breakfast. You can still drink it, but try to make it yourself. Do not forget to combine with vegetables for fiber needs are also fulfilled.

Fruit selection also needs to be noticed. You can use avocado to juice. Remember not to put extra sugar into your juices. You can mix mineral water when making juice.

6. Cereal bar for breakfast

Now it starts a lot of light snacks in the form of a bar marketed and advertised as a solution for practical breakfast. The bar-shaped cereal in this package is considered a lifesaver when you rush and don't have a special time for breakfast. Just grab it and you can consume it while doing other activities.

You should consider the nutrient content in the cereal bar. It could be that the cereal bar that you consume actually contains high sugar and carbohydrates. In addition, connecting breakfast with other activities can make you faster hungry because of the digestion that does not go well because the chewing process is too fast.

Compared to eating practical foods, you should consume granola. Nowadays there are many granolas sold on the market, either bar-shaped (bars) or like cereals. Preferably, choose granola compared to a regular cereal bar. Granola generally contains more fiber than ordinary cereals.

7. Consumer Instant Oatmeal

Eating oatmeal is known to be good for diabetics. Oatmeal is a high-fiber complex food of carbohydrates. It causes this food to last a long period of time in the stomach so it can keep your blood sugar levels steady. The consumption of oatmeal is also known to lower cholesterol levels and maintain your cardiovascular health.

However, consuming ready-to-eat oatmeal aka instant will not be a maximally good effect. The healthiest oatmeal is the oatmeal that requires you to process it first. Ready-to-go Oatmeal, which is brewed with hot water, or cooked in a microwave usually contains food additives, such as salt, sugar, and seasoning. It can affect your blood sugar levels. Choose from cooked oatmeal in advance compared to instant oatmeal or fast cooking oatmeal.

8. Your breakfast portion is too little

Mistakes during breakfast that you might do without you realizing is a portion of eating too little. Sticking to the principle of "The Essential breakfast", you may forget that a judge portion plays an important role in a good breakfast.

Based on a study as quoted from the Reader's Digest site, diabetic patients who consume a healthy breakfast in large portions over three months have more stable blood sugar and blood pressure level of three times compared to Those who eat in smaller portions. A high protein breakfast is able to lower levels of hormones that regulate hunger, namely ghrelin hormones.

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