What is the best breakfast for diabetics. Wheat Bran: Nutritional Powerhouse for Diabetics and Beyond

18.07.202309.06.2023 by alexxlab

What are the key benefits of wheat bran for diabetics. How does wheat bran impact digestive health. Which nutrients make wheat bran a nutritional powerhouse. Can wheat bran help prevent certain types of cancer. What are the best ways to incorporate wheat bran into your diet.

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Understanding Wheat Bran: The Nutritional Powerhouse

Wheat bran, often overlooked as a mere byproduct of the milling process, is actually a nutritional goldmine. It’s the protective outer layer of the wheat kernel, stripped away during milling, but packed with an impressive array of nutrients and fiber. With its sweet, nutty flavor, wheat bran can add both texture and taste to various foods, making it a versatile ingredient in healthy cooking.

But what exactly makes wheat bran so special? Let’s dive into its nutritional profile to understand why it’s gaining recognition as a superfood, especially for those managing diabetes or seeking to improve their overall health.

Nutritional Breakdown of Wheat Bran

A half-cup (29-gram) serving of wheat bran offers:

Calories: 63
Protein: 4.5 grams
Carbohydrates: 18.5 grams
Dietary fiber: 12.5 grams (99% of Daily Value)
Fat: 1.3 grams (0.2 grams saturated)

Additionally, wheat bran is rich in essential vitamins and minerals:

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Vitamin B6
Potassium
Iron
Magnesium
Phosphorus
Zinc
Copper
Selenium
Manganese

This nutrient density, combined with its low calorie count, makes wheat bran an excellent addition to a balanced diet, particularly for those managing diabetes or watching their weight.

Wheat Bran’s Impact on Blood Sugar Control

For diabetics, maintaining stable blood sugar levels is crucial. How does wheat bran contribute to this goal? The high fiber content in wheat bran plays a significant role in blood sugar management. Fiber slows down the absorption of sugar in the bloodstream, helping to prevent sudden spikes in blood glucose levels.

Moreover, the insoluble fiber in wheat bran can improve insulin sensitivity. This means that the body becomes more efficient at using insulin to regulate blood sugar levels, which is particularly beneficial for those with type 2 diabetes.

Glycemic Index and Wheat Bran

What is the glycemic index of wheat bran? Wheat bran itself has a low glycemic index, which means it doesn’t cause a rapid increase in blood sugar levels when consumed. When added to other foods, it can help lower their overall glycemic index, making them more suitable for diabetics.

Digestive Health Benefits of Wheat Bran

One of the most celebrated benefits of wheat bran is its positive impact on digestive health. The high insoluble fiber content in wheat bran acts as a natural laxative, promoting regular bowel movements and preventing constipation.

How does wheat bran improve digestion? The insoluble fiber in wheat bran adds bulk to stool and accelerates its movement through the colon. This not only helps relieve constipation but also reduces the risk of digestive discomfort and bloating.

Prebiotic Properties of Wheat Bran

Wheat bran acts as a prebiotic, providing food for the beneficial bacteria in our gut. These bacteria play a crucial role in maintaining a healthy digestive system and may even influence our overall health, including our immune system and mental well-being.

How does wheat bran support gut health? The prebiotics in wheat bran nourish the good bacteria in our gut, promoting their growth and activity. This, in turn, can lead to improved digestion, enhanced nutrient absorption, and a stronger immune system.

Wheat Bran’s Role in Cancer Prevention

Emerging research suggests that wheat bran may play a role in preventing certain types of cancer, particularly colon cancer. Colon cancer is the third most common cancer worldwide, making any potential preventive measures crucial.

How does wheat bran potentially reduce cancer risk? Several mechanisms have been proposed:

The high fiber content in wheat bran helps move potential carcinogens through the digestive tract more quickly, reducing their contact time with the colon.
Wheat bran contains antioxidants that may help protect cells from damage that could lead to cancer.
The fermentation of fiber by gut bacteria produces short-chain fatty acids, which may have anti-cancer properties.

While more research is needed to fully understand the relationship between wheat bran and cancer prevention, the current evidence is promising and adds to the list of reasons to include wheat bran in your diet.

Weight Management and Wheat Bran

For those looking to manage their weight, whether due to diabetes or other health concerns, wheat bran can be a valuable ally. Its high fiber content promotes feelings of fullness and satiety, which can help reduce overall calorie intake.

How does wheat bran aid in weight management? The fiber in wheat bran absorbs water and expands in the stomach, creating a feeling of fullness. This can help reduce hunger and prevent overeating. Additionally, the low calorie content of wheat bran means you can add volume to your meals without significantly increasing their calorie count.

Metabolic Benefits of Wheat Bran

Beyond its direct impact on weight, wheat bran may offer additional metabolic benefits. Some studies suggest that the fiber and other compounds in wheat bran could help improve insulin sensitivity and reduce inflammation, both of which are important factors in metabolic health.

Incorporating Wheat Bran into Your Diet

Now that we’ve explored the numerous benefits of wheat bran, you might be wondering how to incorporate it into your diet. Fortunately, wheat bran is versatile and can be added to a variety of foods.

Here are some easy ways to include more wheat bran in your meals:

Sprinkle it over your morning cereal or yogurt
Add it to smoothies for extra fiber and nutrients
Use it as a partial replacement for flour in baking recipes
Mix it into meatloaf or burger patties
Stir it into soups or stews for added thickness and nutrition
Use it as a crunchy topping for casseroles

When adding wheat bran to your diet, it’s important to start slowly and increase your intake gradually. This allows your digestive system to adjust to the increased fiber content. Also, be sure to drink plenty of water, as fiber absorbs water and you’ll need to stay hydrated.

Wheat Bran vs. Other Fiber Sources

How does wheat bran compare to other fiber sources? While all types of fiber are beneficial, wheat bran stands out for its high concentration of insoluble fiber. This makes it particularly effective for promoting regular bowel movements and digestive health. However, a balanced diet should include a variety of fiber sources, including both soluble and insoluble fiber.

Potential Side Effects and Considerations

While wheat bran offers numerous health benefits, it’s important to be aware of potential side effects and considerations. Some people may experience digestive discomfort when first adding wheat bran to their diet, particularly if they increase their intake too quickly.

What are the potential side effects of consuming wheat bran?

Bloating
Gas
Abdominal cramping
Diarrhea (if consumed in excess)

Additionally, wheat bran contains phytic acid, which can interfere with the absorption of certain minerals. However, this is generally not a concern for people eating a balanced diet.

Wheat Allergies and Sensitivities

It’s crucial to note that wheat bran is not suitable for everyone. People with celiac disease, wheat allergies, or gluten sensitivities should avoid wheat bran. In these cases, alternative sources of fiber should be sought, such as oat bran or rice bran.

If you have any concerns about adding wheat bran to your diet, particularly if you have diabetes or other health conditions, it’s always best to consult with a healthcare professional or registered dietitian.

The Future of Wheat Bran Research

As interest in natural, whole-food sources of nutrition grows, so does research into the potential benefits of wheat bran. Current studies are exploring its role in various aspects of health, from gut microbiome modulation to potential anti-inflammatory effects.

What areas of wheat bran research are scientists focusing on? Some promising fields include:

The impact of wheat bran on the gut microbiome and its implications for overall health
The potential of wheat bran compounds in managing chronic diseases beyond diabetes
The role of wheat bran in cognitive health and neuroprotection
The development of new, palatable ways to incorporate wheat bran into everyday diets

As research progresses, we may uncover even more reasons to include this nutritional powerhouse in our diets. The future of wheat bran looks bright, with potential applications in both prevention and management of various health conditions.

Sustainability and Wheat Bran

Beyond its health benefits, wheat bran is gaining attention for its sustainability profile. As a byproduct of wheat processing, utilizing wheat bran helps reduce food waste. Additionally, its high nutrient density means that a little goes a long way, potentially reducing the environmental impact of food production and transportation.

How can wheat bran contribute to sustainable eating? By incorporating wheat bran into our diets, we can:

Reduce food waste by utilizing a byproduct of wheat processing
Increase the nutrient density of our meals, potentially reducing overall food consumption
Support more sustainable agricultural practices that utilize the whole grain

As we continue to explore ways to make our diets both healthier and more sustainable, wheat bran stands out as a promising ingredient that aligns with both these goals.

Wheat Bran: Nutrition, Benefits and More

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Nutrition

By Kaitlyn Berkheiser on August 14, 2018

Wheat bran is one of three layers of the wheat kernel.

It’s stripped away during the milling process, and some people may consider it nothing more than a byproduct.

Yet, it’s rich in many plant compounds and minerals and an excellent source of fiber.

In fact, its nutritional profile may improve your health and lower your risk of certain chronic diseases.

Here is everything you need to know about wheat bran.

A wheat kernel is made up of three parts: the bran, endosperm and germ.

The bran is the hard outer layer of the wheat kernel, which is jam-packed with various nutrients and fiber.

During the milling process, the bran is stripped away from the wheat kernel and becomes a byproduct.

Wheat bran has a sweet, nutty flavor. It can be used to add texture and a full-bodied taste to bread, muffins and other baked goods.

Summary
Wheat bran is the protective outer shell of the wheat kernel that is stripped away during the milling process.

Wheat bran is chock-full of many nutrients. A half-cup (29-gram) serving provides (1):

Calories: 63
Fat: 1.3 grams
Saturated fat: 0.2 grams
Protein: 4.5 grams
Carbohydrates: 18.5 grams
Dietary fiber: 12.5 grams
Thiamine: 0.15 mg
Riboflavin: 0.15 mg
Niacin: 4 mg
Vitamin B6: 0.4 mg
Potassium: 343
Iron: 3.05 mg
Magnesium: 177 mg
Phosphorus: 294 mg

Wheat bran also has a decent amount of zinc and copper. Additionally, it provides over half of the daily value (DV) of selenium and more than the DV of manganese.

Not only is wheat bran nutrient dense, it’s also relatively low calorie. Half a cup (29 grams) has only 63 calories, which is minuscule considering all the nutrients it packs.

What’s more, it’s low in total fat, saturated fat and cholesterol, as well as a good source of plant-based protein, offering about 5 grams of protein in half a cup (29 grams).

Arguably, wheat bran’s most impressive trait is its fiber content. Half a cup (29 grams) of wheat bran provides almost 13 grams of dietary fiber, which is 99% of the DV (1).

Summary
Wheat bran is a good source of many nutrients and protein and relatively low in calories. It’s a very good source of dietary fiber as well.

Wheat bran offers many benefits for your digestive health.

It’s a condensed source of insoluble fiber, which adds bulk to your stool and accelerates the movement of stool through your colon (3).

In other words, the insoluble fiber present in wheat bran can help relieve or prevent constipation and keep your bowel movements regular.

In addition, studies have shown that wheat bran can reduce digestive symptoms, such as bloating and discomfort, and is more effective in increasing fecal bulk than other forms of insoluble fiber like oats and certain fruits and vegetables (4, 5).

Wheat bran is also rich in prebiotics, which are nondigestible fibers that act as a source of food for your healthy gut bacteria, increasing their numbers, which, in turn, promotes bowel health (6).

Summary
Wheat bran bolsters digestive health by providing a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria.

Another health benefit of wheat bran is its possible role in preventing certain types of cancers, one of which — colon cancer — is the third most common cancer worldwide (7).

Numerous studies in both humans and mice have linked wheat bran intake to a reduced risk of colon cancer (8, 9, 10).

Furthermore, wheat bran appears to hamper tumor development in people’s colons more consistently compared to other high-fiber grain sources, such as oat bran (11).

Wheat bran’s effect on colon cancer risk is likely attributable in part to its high fiber content, as multiple studies have associated a high-fiber diet with a reduced risk of colon cancer (12, 13).

However, the fiber content of wheat bran may not be the sole contributor to reducing this risk.

Other components of wheat bran — such as natural antioxidants like phytochemical lignans and phytic acid — may play a role as well (3, 10, 14).

Wheat bran intake has also been shown to significantly increase the production of beneficial short-chain fatty acids (SCFA) in test-tube and animal studies (15).

SCFAs are produced by healthy gut bacteria and a major source of nutrition for colon cells, keeping them healthy.

Though the mechanism is not quite understood, lab studies demonstrate that SCFAs help prevent tumor growth and prompt the death of cancer cells in the colon (15, 16, 17, 18).

Wheat bran may also play a protective role against the development of breast cancer due to its content of phytic acid and lignan (19).

These antioxidants have inhibited breast cancer cell growth in test-tube and animal studies (20, 21).

Additionally, the fiber found in wheat bran may also help decrease breast cancer risk.

Studies have shown that fiber may increase the amount of estrogen excreted by your body by inhibiting estrogen absorption in the intestines, causing a reduction in circulating estrogen levels (3, 22, 2324).

Such a decrease in circulating estrogen may be related to a reduced risk of breast cancer (25, 26).

Summary
Wheat bran is high in fiber and contains lignan phytochemicals and phytic acid — all of which may be associated with a reduced risk of colon and breast cancer.

Several observational studies have linked high-fiber diets with a decreased risk of heart disease (27, 28, 29).

One small, recent study reported a significant decrease in total cholesterol after consuming a wheat bran cereal daily for a three-week period. Additionally, no reduction in “good” HDL cholesterol was found (30).

Research also suggests that diets high in dietary fiber may slightly lower blood triglycerides (31).

Triglycerides are types of fat found in your blood that are associated with a greater risk of heart disease if elevated.

Therefore, adding wheat bran to your daily diet can increase your overall fiber intake to help prevent heart disease.

Summary
As a good source of fiber, wheat bran may help lower total cholesterol and triglycerides, which may decrease your risk of heart disease.

Though wheat bran is a nutrient-dense food with many potential health benefits, there may be some disadvantages.

Contains Gluten

Gluten is a family of proteins that is found in certain grains, including wheat (32).

Most people can ingest gluten without experiencing adverse side effects. However, some individuals may have difficulty tolerating this type of protein.

Celiac disease is an autoimmune disease in which the body mistakenly targets gluten as a foreign threat to the body, causing digestive symptoms like abdominal pain and diarrhea.

Gluten ingestion can also damage the lining of the gut and small intestine in celiac patients (33).

Some people also suffer from non-celiac gluten sensitivity, in which they do not test positive for celiac disease but still feel digestive discomforts after consuming gluten (33, 34).

Therefore, people with celiac disease and gluten sensitivity should avoid grains that contain gluten, including wheat bran.

Contains Fructans

Fructans are a type of oligosaccharide, a carbohydrate made up of a chain of fructose molecules with a glucose molecule at the end.

This chain carbohydrate is indigestible and ferments in your colon.

This fermentation process can produce gas and other unpleasant digestive side effects such as belching, abdominal pain or diarrhea, especially in people with irritable bowel syndrome (IBS) (35).

Unfortunately, certain grains, such as wheat, are high in fructans.

If you suffer from IBS or have a known fructan intolerance, you may need to avoid wheat bran.

Phytic Acid

Phytic acid is a nutrient found in all plants seeds, including whole-wheat products. It’s especially concentrated in wheat bran (36, 37, 38).

Phytic acid may hinder the absorption of certain minerals such as zinc, magnesium, calcium and iron (38).

Thus, absorption of these minerals may decline if consumed with a food high in phytic acid like wheat bran.

This is why phytic acid is sometimes referred to as an antinutrient.

For most people who consume a balanced diet, phytic acid doesn’t pose a severe threat.

However, if you eat high-phytic-acid foods with most meals, you may develop a deficiency in these vital nutrients over time.

Summary
If you have an intolerance to gluten or fructans, its best to avoid wheat bran, as it contains both. Wheat bran is also high in phytic acid, which may impair the absorption of certain nutrients.

There are many ways to add wheat bran to your diet.

When it comes to baked goods, this versatile product can be added or replace some of the flour to boost flavor, texture and nutrition.

You can also sprinkle wheat bran on smoothies, yogurt and hot cereals.

Adding too much wheat bran to your diet too quickly could cause digestive distress due to its high fiber content. Therefore, it’s best to start out slow, increasing your intake gradually and allowing your body to adjust.

Also, be sure to drink plenty of fluids as you elevate your intake in order to digest the fiber adequately.

Summary
Wheat bran can be mixed into baked goods or sprinkled on smoothies, yogurts and cereals. When adding wheat bran to your diet, do so gradually and be sure to drink plenty of fluids.

Wheat bran is highly nutritious and an excellent source of fiber.

It may benefit digestive and heart health and could even reduce breast and colon cancer risk.

However, it’s unsuitable for people with gluten or fructan intolerances, and its phytic acid content may inhibit the absorption of certain minerals.

For most individuals, wheat bran provides a safe, easy and nutritious supplement to baked goods, smoothies and yogurts.

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By Kaitlyn Berkheiser on August 14, 2018

Healthy Cereal Brands for Diabetes

Many cereals are loaded with fast-digesting carbs that raise blood sugar levels. Try these alternatives.

When you’re in a morning rush, you may not have time to eat anything but a quick bowl of cereal. But many brands of breakfast cereal are loaded with fast-digesting carbohydrates. These carbs usually rate high on the glycemic index. That means your body quickly breaks them down, which rapidly raises your blood sugar levels. If you have diabetes, that can be dangerous.

Fortunately, not all cereals are made the same. Read on to learn about diabetes-friendly cereal options that can get you out of the door quickly, without putting you through a blood sugar rollercoaster ride.

We’ve listed our recommendations from the highest rating on the glycemic index to the lowest rating.

The glycemic index, or GI, measures how quickly carbohydrates raise your blood sugar levels. If you have diabetes, it’s best to choose foods with lower GI ratings. They take longer to digest, which can help prevent spikes in your blood sugar.

According to the Harvard School of Public Health:

low-GI foods have a rating of 55 or less
medium-GI foods have a rating of 56-69
high-GI foods have a rating of 70-100

Mixing foods can influence how they digest and adsorb into your blood, and ultimately their GI rating. For example, eating high-ranked GI cereal with Greek yogurt, nuts, or other low-ranked GI foods can slow your digestion and limit spikes in your blood sugar.

Glycemic load is another measure of how food affects your blood sugar. It takes into account portion size and the digestibility of different carbohydrates. It may be a better way to identify good and bad carb choices. For example, carrots have a high GI rating but a low glycemic load. The vegetable provides a healthy choice for people with diabetes.

According to the Harvard School of Public Health:

a glycemic load under 10 is low
a glycemic load of 11-19 is medium
a glycemic load of 20 or higher is high

If you have diabetes, it’s best to start your day with a low GI load breakfast.

On average, cornflake have a GI rating of 93 and glycemic load of 23.

The most popular brand is Kellogg’s Corn Flakes. You can buy it plain, sugarcoated, or in honey and nut variations. The primary ingredient is milled corn, which has a higher GI rating than whole grain alternatives. When corn is milled, its hard outer layer is removed. This leaves behind a starchy product that has little nutritional value and lots of quickly digestible carbohydrates.

Grape-nuts have a GI rating of 75 and a glycemic load of 16, an improvement over corn-based cereals.

The cereal consists of round kernels made from whole-grain wheat flour and malted barley. It’s a good source of vitamins B6 and B12, as well as folic acid.

Grape-nuts provide about 7 grams of fiber per half-cup serving. Fiber is important for people with diabetes. It can help slow your digestion, stabilizing your blood sugar. It may also help lower your cholesterol levels.

On average, regular cream of wheat has a GI rating of 66 and a glycemic load of 17. The instant version has a higher GI rating.

This hot cereal is made from finely ground, whole-grain wheat. It has a smooth texture and subtle flavor. Popular brands include B&G Foods and Malt-O-Meal.

Cream of wheat provides 11 milligrams of iron per serving, a sizeable dose. Your red blood cells use this mineral to carry oxygen throughout your body.

On average, muesli has a GI rating of 66 and a glycemic load of 16.

It’s comprised of raw rolled oats and other ingredients, such as dried fruits, seeds, and nuts. Reputable brands include Bob’s Red Mill and Familia Swiss Muesli Cereal.

With its base of oats, muesli is a great source of fiber.

Rice-based cereals, such as Kellogg’s Special K, tend to affect blood sugar levels slightly less than Muesli. Special K has a GI rating of 69 and a glycemic load 14.

There are numerous varieties of Special K including, Red Berries, Fruit & Yogurt, Multigrain, and Oats & Honey. They all have different caloric and nutritional values.

Oatmeal is one of the healthiest cereal options, coming in at a GI rating of 55 and a glycemic load of 13.

Oatmeal is made from raw oats. You can opt for specialty, organic, or popular fortified brands, such as Quaker. But beware: instant oats have twice the glycemic load as regular oats. Take care to avoid the pre-sweetened varieties, since they contain double the sugar and calories.

Oatmeal is a rich source of fiber.

Wheat bran cereals are winners, when it comes to having the lowest GI rating and glycemic load. On average, they have a GI rating of 55 and a glycemic load of 12.

When served as cereal, wheat bran is processed into flakes or pellets. They are heavier than rice-based cereals, due to their large fiber content.

Wheat bran is also rich in thiamin, iron, zinc, and magnesium. Some fortified brands are also good sources of folic acid and vitamin B12. Kellogg’s All-Bran and Post’s 100% Bran are good options.

If you don’t feel like eating cereal, there’re many other breakfast options. Consider reaching for protein-rich eggs and bread made from whole-grain wheat or rye. An egg contains less than 1 gram of carbohydrates, so it has little impact on your blood sugar. Plus it will slow down the digestion of any carbohydrates eaten with it.

Be careful when it comes to beverages. Fruit juices have higher glycemic index ratings than whole fruits. Choose a whole orange or apple instead of juice.

Balanced breakfast for type 2 diabetes mellitus

Have you ever wondered why you were diagnosed with type 2 diabetes mellitus (hereinafter – DM)?

The majority of people, having come to see a doctor, shrug their shoulders and in an indignant state express their thoughts of doubt and misunderstanding about where, why and how they could get diabetes at all. “I lived all my life, I didn’t deny myself anything, and now sugar has risen!”

Many of you agree that the hereditary factor and the coronavirus play their role, but practically no one wants to admit that the most common cause of the development of type 2 diabetes is just “I DID NOT DENY ANYTHING”.

It is not about the presence of sweets and buns, semi-finished products and sweet drinks in the diet, but about the quantity. In any finished product, there is a huge amount of sugar in the composition. And the closer to the top of the list of ingredients in the composition it is, the more it is contained in this product. In ready-made sauces, sausages, pastries, sweets, there is sugar in the composition. Sugar is also present in most spices.

Pay attention to the people in the store, how they shop. What percentage of people read the ingredients of what they put in their shopping cart?

To reduce your risk of type 2 diabetes, start learning about ingredients.

In order not to “tease” your genetics, have limits on the amount of food you eat.

In order for your blood sugar not to have very sharp rises and falls, learn how to plan your diet correctly.

And just with the preparation of the diet, I will help you now. Let’s take a look at your breakfasts.

Rule number 1 for those who want to have good weight, sugar and health: Always eat breakfast!

Breakfast is the most important meal of the day. The launch of reactions that will begin along with your working day depends on its quality. Your mood, your mental activity, and your sugar depend on what you eat.

Forget instant oatmeal breakfast! These cereals are deprived of whole grains, in which all the benefits of cereals are hidden.

If you want to make your breakfast in the form of porridge, then it is only whole grain cereals, such as pearl barley, buckwheat. Look on the shelves of the store, you are sure to find whole grain oatmeal there.

Let’s take a look at how whole grain oatmeal differs from cereal. This is especially true for people who want to lose weight.

Composition of whole grain oatmeal: 108kcal, proteins 3-5g, fats 2-3g, carbohydrates 19-21.4g.

Composition of flakes in 5 minutes: 250-369kcal, proteins 10-15.5g, fats 5.2-6.1g, carbohydrates 64-70g.

And in the composition, we pay attention not at all to fats, which many people are still afraid of, but to the amount of calories and carbohydrates. Since, if we do not turn this amount of carbohydrates into energy, sit down or lie down after eating, then only part of the carbohydrates will go to the needs of the body, and the rest will turn into fat.

Glucose that the body did not use (not converted into energy) will turn into fat!

We chose whole grain porridge. Let’s go back to composition. For breakfast, we should get the norm of fats, proteins and carbohydrates. If we eat 100g of such porridge, we will get only 5g of protein. And we need more protein with 3 meals a day. Therefore, we need more protein for porridge. We can take protein, for example, from an egg (1 boiled egg contains 158 kcal, 12.8 g of protein, 11.6 g of fat, 0.7 g of carbohydrates). And the breakfast is getting better. Since with the help of the egg we pulled up the amount of fat. It remains to add fiber, which is easiest to get from vegetables. At least 200g of vegetables per meal is the best choice.

Well, it would not be superfluous to add fruit at the end. From it you can get a little more kcal and fiber. This is a much better choice for you than candy for tea.

How else can you enrich your favorite porridge for breakfast?

Nuts, seeds (sesame, flax), coconut flakes – from them we will take more fats and kcal. There are few proteins and carbohydrates in them. Therefore, a loaf of low-fat white cheese will not be superfluous at all.

Berries – from them we get fiber, carbohydrates. And we can add fats and protein from the same piece of cheese or a glass of natural drinking yogurt without sugar.

Olive, sesame, coconut, avocado oil – preferably unrefined first cold pressed in dark glass – 2-3 tsp to porridge.

A piece of fish is an excellent source of protein, and if the fish is fatter, then a source of fat.

For those who do not consider porridge to be the best breakfast, take a breakfast of eggs in any form with vegetables. If you fry eggs, then in a dry frying pan, they can also be boiled, turned into an omelet, baked with cottage cheese. From eggs you will get more protein and fat, and from vegetables you will get additional fiber. In addition, you can eat whole grain bread with a piece of cheese, berries to get more energy.

Another option for breakfast can be a curd breakfast with herbs, vegetables, the same nuts, sesame, seeds. In the presence of diabetes, cottage cheese is best eaten baked.

We remove sandwiches with cheese and sausage, meat and potatoes, pasta, milk soups, buns, pancakes, coffee with or without candy and the like from breakfast options.

From the above, there is something to choose from. Therefore, we try, measure sugar 2 hours after eating, evaluate how this or that breakfast option suits you, and enjoy life!

Endocrinologist at the Ostrovets Central Regional Clinical Hospital Tatyana Aleksandrovna Martinovich

10 best breakfast foods for people with diabetes

It can be not easy if you have diabetes, given how many high-carb breakfast options are popular.

If you have diabetes, you usually need to control your blood sugar levels. And that includes managing the amount of carbs you eat.

When considering breakfast options, choose those that are rich in protein and fiber, healthy fats, and low to moderate carbohydrates.

Here are 10 great breakfast ideas for people with diabetes.

1. Eggs

Eggs are delicious, versatile and a great breakfast choice for people with diabetes.

They are low in calories and high in protein, providing about 70 calories and 6 grams of protein per large egg. In addition, one egg contains less than 1 gram of carbohydrates.

A 12-week study of 65 people with type 2 diabetes found that eating two eggs a day as part of a high-protein diet significantly reduced fasting blood sugar and HbA1c, which is an indicator of long-term blood sugar control.

You can enjoy eggs in many ways, such as fried, boiled or scrambled. Or try making a healthy and tasty omelet with a variety of vegetables like spinach, mushrooms and bell peppers.

Summary: eggs are delicious, versatile, and great for people with diabetes due to their high protein, moderate fat, and low carb content. You can enjoy them in a variety of ways, such as fried, poached, scrambled or scrambled.

2. Greek yogurt with berries.

Greek yogurt with berries is an easy, delicious and nutritious breakfast option for people with diabetes.

According to some studies, eating dairy products can improve blood sugar control and lower blood sugar levels. It is speculated that this may in part be due to the probiotics in yogurt, which help the body break down sugar.

A 5.3-ounce (150-gram) standard serving of low-fat Greek yogurt with 1/2 cup (75 grams) of berries contains the following:

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Calories: 121
Protein: 16 grams
Fat: 90 022 0.8 g
Carbohydrates: 13.5 g
Fiber: 1.6 grams

This dish is relatively low in calories. Optionally, you can add a tablespoon of crushed or chopped nuts for more calories and healthy fats without a significant increase in carbs.

Summary: Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar control, due in part to the probiotics found in yogurt.

3. Chia seed pudding at night.

Chia seeds are great for people with diabetes as they are rich in fiber and healthy omega-3 fatty acids, but low in digestible carbohydrates. Digestible carbohydrates are those carbohydrates that can be used by your body and increase blood sugar levels.

Although a 1 ounce (28 grams) serving contains 12 grams of carbohydrates, 9.8 grams comes from fiber and does not raise blood sugar levels.

In addition, the soluble fiber in chia seeds can help lower blood sugar levels by slowing fast food through the intestines and absorption into the bloodstream.

To make overnight chia seed pudding, place 28 grams of chia seeds, 1 cup (244 grams) of unsweetened almond milk and a dash of vanilla extract in a stone jar. Shake well to mix and refrigerate overnight.

Chia Seed Night Pudding made with this recipe contains:

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Calories: 175
Protein: 5.7 grams
Thick : 11.1 grams
Carbs: 15.1 grams
Fiber: 10.2 grams

Sprinkle fresh fruit on chia seed pudding for extra flavor. low-carb ami, such as blueberries or strawberries . For extra sweetness, you can add a little sugar-free sweetener like stevia.

Summary: chia seeds are rich in soluble fiber and low in carbohydrates, making them an ideal choice for people with diabetes. Try mixing night pudding with chia seeds to enjoy its health benefits.

4. Oatmeal.

Oatmeal is a nutritious breakfast dish made with chopped steel meal, oatmeal or instant oatmeal.

Although oats are relatively rich in carbohydrates, oatmeal is a good option for people with diabetes as it can help lower blood sugar due to its high fiber content.

A standard serving of 1/2 cup (40.5 grams) oats and 1 cup (250 ml) water contains:

Calories: 154
Protein: 5.4 g
Thick: 2.6 grams
Carbohydrates: 27.4 grams
Fiber: 4. 1 grams sugar levels in blood. In addition, beta-glucan helps you stay full longer by promoting the release of peptide YY (PYY) in your gut, which signals satiety.
If you’d like oatmeal to be tastier and more nutritious, try adding ingredients such as cinnamon, berries, nuts, seeds, or Greek yogurt, none of which contain carbohydrates.
Summary: Oatmeal is rich in soluble fiber, which helps control blood sugar levels and keeps you feeling full longer. Despite its relatively high carbohydrate content, it is a good option for people with diabetes.
5. Multi-grain avocado croutons.
Multi-grain avocado croutons are a simple and popular meal that people with diabetes can enjoy.
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First, avocados are rich in fiber and monounsaturated fatty acids, which can help prevent blood sugar from getting too high after a meal. The fiber from multigrain bread also contributes to this benefit.
One slice (33 grams) of multigrain toast with 1/2 avocado (101 grams) provides:
Calories: 257
Protein: 6.9 grams
Fat: 16.3 grams
Carbohydrates: 24.3 grams
Fiber: 11.2 grams
If desired, add a boiled or fried egg to increase the protein and fat content. Or add a pinch of salt and pepper or a little low carb chili sauce for extra flavor.
Summary: Avocado Toast is rich in healthy fats and fiber and can help control blood sugar, making it a good option for people with diabetes.
6. Low carb smoothies.
Although smoothies are usually high in carbs and sugar, there are several ways to make a delicious, low carb smoothie that is suitable for people with diabetes.
For example, a low-carb avocado smoothie made with 1/2 (101 grams) avocado, 1/2 cup (122 grams) unsweetened almond milk, 1/2 cup (123 grams) low-fat Greek yogurt, and a pinch of vanilla extract contains:
- 9002 1 Carbohydrates: 14.6 grams
- Fiber: 7 grams
To to enhance the sweetness, you can add a little natural sweetener, such as stevia. To boost your protein levels, add 1/2 or 1 scoop of protein powder to help curb your appetite.
Summary: low carb smoothies like avocado smoothies are an easy breakfast option for people with diabetes. You can add protein powder to smoothies for an extra protein boost.
7. Porridge with wheat bran.
Wheat bran is the outer layer of the wheat kernel that is removed during the milling process.
When wheat bran is flaked, it is processed into flakes or granules. They are rich in various nutrients and fiber and have a low glycemic load, which means they raise blood sugar levels slowly rather than quickly.
1 oz (28 grams) Standard Serving of Wheat Bran Cereal contains:
- Calories: 92. 7
- Protein: 2.9 grams
- Fat: 0.7 g
- 9002 1 Carbohydrates: 23.1 grams
- Fiber: 5 grams
Wheat bran porridges are usually served with milk or yogurt, and you can add other ingredients such as berries or cinnamon for extra flavor.
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Summary: wheat bran cereals are high in fiber and have a low glycemic load, which means they slowly raise blood sugar levels. This makes them suitable for people with diabetes.
8. Cottage cheese, fruits and a nut plate.
Cottage cheese is soft, creamy, tasty, suitable for people with diabetes.
In addition, some research suggests that eating dairy products can help reduce insulin resistance, a common problem for people with diabetes.
It has a mild taste on its own. Some people like to churn it in a food processor or blender to make it creamier. You can also try making sweet and savory cottage cheese, fruit and a nut platter.
1/2 cup (105 grams) serving of cottage cheese topped with 1/4 cup (37.5 grams) blueberries and 1/2 ounce (14 grams) almonds contains:
- Calories: 191
- 90 021 Protein: 9 grams
- Fat: 9.5 grams
- Carbs: 13 grams
- Fiber: 2.7 grams
Summary: 9 0022 a bowl of cottage cheese, fruits and nuts contains a large amount of proteins and fats with a low content carbohydrates, making it a suitable breakfast option for people with diabetes.
9. Multi-grain toast with nut paste.
Classic Peanut Butter and Toast is an easy breakfast option for people with diabetes.
Studies have shown that eating high-fat foods can slow the release of sugar into the bloodstream and prevent blood sugar spikes.
One slice (33 grams) of multi-grain toast and a tablespoon (16 g) of natural peanut butter provides:
- Calories: 192
- Protein: 8. 4 g 90 110
- Thick: 9, 7 grams
- Carbs: 19.3 grams
- Fiber: 3.4 grams
Although peanut butter is used in the example above, other varieties such as cashew or almond butter can be used. Just be sure to choose natural versions with no added sugar.
Summary: healthy fats like nut butter slow down the release of sugar into the bloodstream and may help prevent blood sugar spikes. Combining nut butter with a slice of multigrain toast is a great breakfast choice for people with diabetes.
10. Tofu bun with multi-grain toast.
Tofu is a versatile and great breakfast option for people with diabetes because it is low in carbs but high in protein and fat. It is made from condensed soy milk pressed into solid blocks.
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Although tofu is usually seen as a protein for lunch or dinner, you can enjoy it for breakfast in many ways.
For example, make a quick and delicious tofu dish. Simply cut firm tofu into small pieces, cook in a hot pan with a little olive oil, and season with spices such as salt, pepper, and turmeric.
A serving of tofu omelet made with 3.5 oz (100 grams) firm tofu on a slice (33 grams) of multigrain toast contains the following nutrients:
- Calories: 179
- 9002 1 Protein: 14.8 grams
- Fat: 6.8 grams
- Carbs: 16.7 grams
- Fiber: 3.7 grams