A Healthy Diabetic Breakfast

Can Prevent Many Of The
Early Symptoms Of Diabetes

One common misconception about not eating a healthy diabetic breakfast, many people think they can consume less calories/day which will result in eventual weight loss as recommended by their doctor. There is some major problems with this line of thinking though.

• Without breakfast it is usually a 12 plus hour spread between lunch and your last meal. Your body needs a consistent supply of food for fuel. Your body, the immune system, brain functions and even your emotions need a consistent food source to be able to perform at their optimal levels.

• Many people who consistently eat 3 regular meals or 6 mini-meals report maintaining overall better health. Often, the people who do skip breakfast will be famished by lunch, snack on high carbohydrate choices all afternoon (because it is what your body is craving) and then have a gigantic dinner. After all this, the total per day of calories and carbohydrates is usually more than what you would have had if you had just ate some breakfast.

Common Healthy Diabetic Breakfast Selections

In their original recipe though, all of these products will give you and your body a rush of satisfaction for the first hour and then when the sugar starts wearing off you feel very tired and sleepy. Try some of the following instead to give you endless energy all the way through to your next mealtime.

• pick whole grain products such as a regular muffin, toast, pancake, breakfast cereals or granola

• low-fat or nonfat milk, cottage cheese and yogurt with a piece of fresh fruit

• a scrambled egg with low-fat cheese in a whole grain tortilla or wrap. Add a little fresh salsa if you desire.

• or a scrambled egg and chopped vegetables (onions, green peppers, mushrooms or any of your favorites) made with a little bit of olive oil (no butter allowed) with a slice of 100% stoneground bread with 1 tsp. of sugarfree all-fruit jam

• a whole grain bagel with nonfat cream cheese and all fruit jam or jelly

• make a simple portable sandwich for on the go by using a whole grain english muffin, homemade peanut butter and all fruit jelly or a sliced banana

• toast a whole grain english muffin and top with 2 slices of turkey bacon with a slice of low fat cheese

• a bowl of steel-cut oatmeal (not quick-cooking) with a 1/4 cup fresh fruits and a small amount of chopped walnuts

• or for a different flavor variation on oatmeal try cooking steel-cut or old fashioned oatmeal in fat free milk (instead of water) and the add some chopped apricots for sweetness

Obviously, as you can see, a healthy diabetic breakfast can be fast and simple. Using whole grains and protein rich foods though keep you filled up longer. Many of the above options can even be eaten on the run for the days when your schedule has more appointments than time.

Special Breakfasts For Weekends Or Holidays

• Use one whole egg plus a couple of egg whites (or eggbeaters) , add an assortment of chopped vegetables, a sprinkling of low-fat cheese crumbles, one slice of lean ham, also shredded, to make yourself a low cholesterol, lower calorie version of the famous western omelet. Add a side of 1/2 toasted whole wheat english muffin with some all fruit jelly, a cup of steaming hot fresh-brewed tea for an excellent start to a new day.

• the ever-popular fast food breakfast sandwich can also be slimmed down and dressed up for the diabetic. Use a toasted whole wheat english muffin with a slice of lean canadian bacon, some eggbeaters and a slice of lowfat cheese. You have just prepared almost the same version as that restaurant drive-thru with 1/2 the calories, low cholesterol, lower fat and added nutrition because of the addition of more vitamins and minerals in your whole wheat bun.

• need something new and different for streamlining the carbs, fats and calories in those breakfast waffles. Hold the butter and syrup and on your next whole wheat waffle spread some homemade peanut butter with all fruit jelly. Roll this up jelly roll style and enjoy.

_________________________________________________________________

Or try this recipe, its quick and simple but a different choice on some common kitchen staples which is actually good for your diabetic health.

Rice With Scrambled Eggs

Ingredients

• 4 eggs (or use equivalent in egg beaters if desired)
• 1 cup brown or wild rice, already cooked
• 2 T. water
• 1 tsp worcestershire sauce
• 1/4 tsp oregano
• 1 tsp parsley flakes
• 2 T. Parmesan cheese
• 2 tsp salsa (plus extra if desired)

Combine all ingredients in a bowl and stir until well combined. Lightly coat a non-stick skillet with "Better Butter" (a combination of 1/2 soft butter and 1/2 olive oil), add the egg mixture and cook over medium heat until eggs are set. Serve with extra salsa if desired.

________________________________________________________________

Just try to remember, when combining products from the different food groups, to keep to a healthy diabetic breakfast, be sure to allow for 1 serving of a whole grain product, a dairy product, some fresh fruit or vegetable and a small amount of fat. This combination will allow you better control of your blood sugar levels all morning, can actually prevent or minimalize those early symptoms of diabetes and will also eventually lead to a steady drop in pounds on those scales over time.

Return to "Diabetic Cooking" from "Healthy Diabetic Breakfast"