Finding a good breakfast option can be tricky in India, where carbohydrates lord over the breakfast menu. The first meal of the day plays a crucial role in managing your blood glucose levels throughout the day. So, including food that doesn’t lead to sudden sugar spikes in the menu becomes the top priority when deciding the right breakfast choice for people with diabetes.
According to Dr Anusha Nadig, Associate Consultant — Endocrinology, Fortis Hospital, Bannerghatta Road, the perfect breakfast for diabetes should include food rich in proteins, good fats and complex carbohydrates that help to release glucose after digestion at a slower rate.
Breakfast timing is crucial for diabetes management
Experts point out that apart from the choice of food, breakfast timings also matter for better blood glucose management. Generally, people might feel a glucose surge in the morning. It is medically attributed to conditions like the dawn phenomenon and the Somogyi effect. The liver secretes some additional glucose in the early morning hours to prep the body for the day, so it is always better to not have breakfast immediately after waking up. Delhi-based dietitian Avni Kaul explains that a balanced breakfast is also an opportunity for people with diabetes to stabilize blood sugar levels after the overnight fasting period.
“People with diabetes should have breakfast within an hour or two of waking up,” says Bengaluru-based dietician Ranjani Raman.
Dr Nadig adds that insulin sensitivity is better in the morning, which allows the body’s blood cells to use blood glucose more effectively and manage blood sugar. So, it is also preferable to try and be consistent with your breakfast timings.
Skipping breakfast is not a good idea
Dr Nadig explains that eating breakfast timely ensures you won’t binge-eat later in the day. “People who are on insulin or medication can end up having sugar fluctuations or low sugar by missing breakfast or because of erratic eating,” she explains. Hence, according to her, people with low blood sugar should avoid missing the first meal of the day.
Dr Nadig explains that people with diabetes who depend on medication should be extra cautious and watchful because delaying or missing breakfast can also affect their medication timings and diabetes management. Kaul explains this is because specific medications used to manage diabetes, such as insulin or oral hypoglycemic agents, are typically timed around meals.
However, while skipping breakfast is not recommended for people with diabetes, for some, fasting might work. Those battling weight gain alongside diabetes are sometimes recommended intermittent fasting but only after consulting their doctor. “If their body responds well to it and it doesn’t make the blood sugar levels fluctuate, they can opt for intermittent fasting,” explains Nadig.
A balanced breakfast
Raman explains that breakfast for diabetes management can include a small portion of complex carbohydrates and a source of protein with diabetes-friendly fruits and vegetables for fibre with some healthy fat. “For instance, a small portion of mix vegetable upma (broken wheat) with an egg or a cup of curd with a little ghee fits the bill,” she explains.
Similarly, a whole-wheat vegetable stuffed paratha with curd, a green gram dosa with mint chutney or two to three millet idlis with mixed vegetable sambar can be good options.
Dr Nadig suggests proteins like chicken or egg whites, which have a low glycemic index and are filling, in the breakfast for those with diabetes, while fibre can be incorporated into the diet with various vegetables and salads. “Fibre aids digestion and can help resolve gut issues like constipation for people with diabetes,” explains Nadig.
Kaul suggests that healthy fats and proteins such as eggs, Greek yoghurt, nuts or avocado can help slow down the digestion of carbohydrates and further support glycemic control.
“The portion size may vary depending on the overall health goal and the glucose values of the individual,” adds Raman.
Breakfast options for people with diabetes
According to Kaul, healthy breakfast options can comprise:
According to Raman, it is essential to consult a dietitian before choosing an apt portion size. This is because it may vary from person to person depending on their overall health goal and glucose values.
Takeaways
- A balanced breakfast comprising whole grains, proteins and good fats can ensure the slow release of glucose and help people with diabetes.
- People with diabetes are recommended to avoid skipping breakfast as it may lead to hypoglycemia or binge eating, resulting in sugar fluctuations.
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