Establish your foundation!
We have all heard the often stated advice, “breakfast is the most important meal of the day”. Granted all meals are important and play a crucial role in our healthy and nutritious eating lifestyle. Diabetic breakfast recipes take center stage especially if you are diabetic. These diabetic breakfast recipes aim to help you take charge of your weight with a strong eye on aligning with your personal healthy eating goals. The ultimate aim is to establish a solid foundation for everyone daily healthy eating pleasures.through a balanced meal focusing on carb management, adding fiber-rich foods and a healthy amount of lean protein.
Know, Understand and Follow Your Healthy Eating Guidelines!
Knowing, understanding and following a healthy eating plan is a core principle for a successful eating lifestyle. We can accomplish this through working with our Primary Care Physician (PCP) and registered dietitian or nutritionist. In this manner, we can construct a plan establishing goals to be met through our daily eating habits. We are all special and unique individuals catering to different eating needs. The ‘one size fits all’ theme will be hard to swallow because of individualized eating priorities and goals. Our health is always a priority and demands professional advice when changing our eating lifestyle. Please do not make any eating lifestyle changes without consulting with professionals. Islandburt.com offers diabetic breakfast recipes as a guide to help complement your healthy eating lifestyle plan.
Let’s shine the spotlight on carbohydrates (carbs) management!
What are carbohydrates? They are our body central source of glucose received from the food we consume. Visualize carbs which are converted to glucose in the blood and power all the cells in our body. When our blood sugar level rises our body responds by producing the hormone insulin by way of the pancreas.This hormone allows the blood sugar to find its way into the cells. In most non-diabetic individuals there are not any significant increase or drop in daily blood sugar.
However, this is not the case for diabetics (including myself, a type 2 diabetic). A person with type 1 diabetes body produces little or no insulin at all forever. Insulin shots are a daily occurrence. A type 2 diabetic body produces insulin but does not use it effectively. Oral medication or other injectables are prescribed. However, insulin can also be used it the other measures are not working properly.
What are the daily carbs recommended requirements, if any?
Managing carbohydrates is one of the important factors in maintaining our healthy eating lifestyle. There are many experts suggesting various daily requirements of total grams of carbs intake. As I mentioned earlier, the ‘one size fits all’ theory is hard to swallow. From my perspective, I would not suggest any number of grams of carbs any individual should consume. Each individual based on the professional plan/goals is the best judge of what their daily needs will be. Healthy, tasty, satisfying and nutrient-rich diabetic recipes are offered to guide, complement and enhance those needs.
For example, most diabetics monitor their blood sugar before meals and at least two (2) hours after. They will be in tune with the number of grams of carbs they can have at breakfast based on a professional dietary plan with carb management one of the focus areas.
Another example is athletes, who generally need to consume foods to revitalize their body based on the number of energy used up each day. Again, the ‘one size fits all’ theory will not be satisfactory. Each athlete based on some factors including his age, size, sport, frequency, and intensity of their sport will have different needs. They must know and understand their daily carb needs and combined them with a plan to balance and satisfy them.
Naming types of carbohydrates.
There are three (3) types of carbohydrates found in the food we consume. Namely, fiber, starch, and sugar. All 3 are vital to our bodies performing at peak efficiency. The emphasis here will be on fiber. Diabetic breakfast recipes emphasize the best nutrient filled fiber, starch, and sugar needed to complement everyone’s needs.
We get our fiber from plants. Dietary fiber is considered the part of the food we eat which cannot be digested. Fiber enables us to feel full and satisfied for longer duration and has many known health benefits including, helping to manage blood sugar, aid in heart-related issues such as hypertension, lowering cholesterol levels, help in the prevention of constipation, hemorrhoids, diabetes, liver or kidney diseases.and in weight loss.
There are 2 types of fiber namely, soluble and insoluble. Most of the associated health benefits come from digestible fiber including apples, citrus fruits, pear, peach, and oat bran. On the other hand, insoluble fiber is not digestible. It helps in allowing a safe passage of food through the digestive system. Seeds, nuts, whole grains and the skin of some fruits such as apples and pears are good examples.
Soluble fiber helps us to regulate our blood sugar by moving slowly through our bloodstream and can be broken down by adding liquid. Water added to oatmeal would be a classic example. Some of best soluble high fiber foods to add to our healthy breakfast can be found in:
- Beans, Legumes, and Peas
- Nuts and Seeds
- Whole grains
- TIP #1: Don’t forget to include the peel of fruits such as apples, pears, and peaches to increase your fiber intake.
- TIP # 2: Sprinkle some ground flaxseed on your oats, oat bran cereal or in your no-fat/low-fat breakfast greek yogurt to add more flavor and fiber.
Insoluble fiber, in contrast, cannot be broken down. Therefore, it leaves our body intact as waste while enabling us to have a regular bowel movement. Some high insoluble fiber is found in:
- Beans, Legumes, and Peas
- Nuts and Seeds
- Whole Grains
- TIP # 3: Cooked beans (black, kidney, pinto) are an excellent breakfast choice due to their high fiber and protein content combined with low-fat content. Try some a couple times each week with egg whites, add some broccoli, kale or spinach and sprinkle with some ground flaxseed for a great tasting omelet.
Daily allowable fiber recommendations!
Many experts recommend a daily allowance of 21-25 grams of carbs for women and 30-38 grams of carbs for men. You can get your daily allowance from the categories listed above. Many plants contain both soluble and insoluble fiber. Some experts also recommend aiming for a 3:1 ratio of soluble versus insoluble fiber. Eat heartily from the groupings mentioned and ensure a full complement of your daily allowance.
However, remember to use good judgment and not consume an excess in a short time frame. Instead, it would benefit your health the best by incorporating fiber into your diet over at least a few weeks and allow your system to adjust. Drinking additional water with your fiber will aid in the smooth movement through your digestive tract as the water is absorbed. In addition, ensure you manage your daily intake by keeping track/counting. You can calculate your daily fiber consumption here, courtesy of National Fiber Council. 1
Eat your fiber with confidence daily as part of your healthy eating plan in tandem with diabetic breakfast recipes and enjoy all the nutrient and associated health benefits they carry. islandburt.com offers healthy and nourishing diabetic breakfast recipes as a guide to using along with your professional plan. You are the pilot. Feel free to substitute some of your favorite from all 5 categories and create your own slice of eating paradise. Don’t forget to always keep
islandburt.com offers healthy and nourishing diabetic breakfast recipes as a guide to using along with your professional plan. You are the pilot. Feel free to substitute some of your favorite from all 5 categories and create your own slice of eating paradise. Don’t forget to always keep your eating plan in mind.
Points to remember!
- Your healthy eating lifestyle change should begin in consultation with your professionals and a plan developed based on factors including age, weight, cultural and personal preferences, along with medical history.
- A healthy nutritional breakfast along with lunch and dinner should include carb management, fiber-rich foods, and lean protein.
- Everyone cannot fit under the same umbrella when a standardized means of daily allowable carbs is set. That being said, carb management is a necessity for everyone and critical for diabetics.
- All 3 types of carbohydrates, fiber, sugar, and starch are vital to our bodies performing efficiently.
- Soluble and insoluble fiber play a significant role in our bodies when consumed consistently. On one hand, soluble carry most of the nutrients and associated health benefits. On the other, insoluble helps to prevent bloating/constipation and leaves the body as waste while ensuring regular bowel movement.
- Counting fiber is a ‘good thing’. Make sure you get your recommended daily allowance.
- A healthy diet is only one of the many critical factors involved in healthy living. Some other factors include exercise, sleep, and happiness.
- National Fiber Council, Fiber Calculator, http://www.nationalfibercouncil.org/, accessed April 5, 2017.