Using whole grains instead of refined starch significantly improves insulin sensitivity and reduces the risk of spikes in blood sugar after meals.
Types such as oatmeal, black bread, or quinoa are rich in beta-glucan soluble fiber, which can slow down the absorption of glucose into the blood.
A study in the British Journal of Nutrition also showed that type 2 diabetics who ate breakfast with oats had a post-meal glycemic index of 19,9% lower than those who ate white bread or refined grains.
Protein not only provides long-lasting energy but also helps create a feeling of fullness, reducing the need to consume carbohydrates during the day.
Research by the World Health Organization recommends that people with diabetes should supplement protein from plant sources (soya, chia seeds, pumpkin seeds) or lean animals (eggs, low-fat dairy, salmon) for breakfast.
A clinical trial published in the American Journal of Clinical Nutrition showed that a protein-rich breakfast (about 25-30g) helps reduce morning-long glucose fluctuations in the blood and improves HbA1c control after 12 weeks.
For example, a cup of unsweetened Greek yogurt combined with walnuts and berries may be an ideal choice.
People with diabetes are at high risk of cardiovascular disease, so breakfast should include monounsaturated and polyunsaturated fats from avocados, olive oil, nuts.
A diet of 30g of almonds or walnuts for breakfast can significantly improve blood lipid levels and control glucose after eating.
A slice of whole grain bread served with natural peanut butter or half a ripe avocado helps create a feeling of fullness and prevent sudden increases in blood sugar.
Green vegetables (spinach, kale) or low-sugar fruits (b right tangerine, strawberry, green apple) are rich in antioxidants and fiber, which help slow down the absorption of carbohydrates.
A study in Nutrients (2023) showed that adding a serving of berries to breakfast helps reduce insulin levels after eating by 15% compared to the control group.
People with diabetes should prioritize the "golden couple": whole grains + lean protein.
Add green vegetables or low-sugar fruits to increase fiber and vitamins.
Limit processed foods and many hidden sugars such as cakes and canned juices.
Drink with water or light green tea instead of sugar-fortified coffee or condensed milk.
