Every one of us might have heard that a healthy breakfast is the key to start your day with a bang. And it s far more important to plan accordingly for a healthy, first meal of the day when you have type2 diabetes or are at a higher risk of the condition. Maitree Lalaji, Diabetes Educator, Dr. Kovil's Diabetes Care Centre says, After eight hours of starvation, our body needs adequate nutrition to initiate its regular activities. And quality, complex carbohydrates give us the energy we need to start the day. A healthy breakfast not only helps in weight management but also maintains your blood sugar levels.
How an Indian breakfast helps in the prevention of diabetes?
Just as eating a breakfast is necessary to kick start your day, choosing a healthy and nutritious one is the need of the hour. This is because, the diet of an average Indian is cereal-based and consequently rich in carbohydrates, which constitute approximately 80 percent of the total calories. Here are few things related to breakfast that people should always keep in the mind.
Healthy replacements: Our Indian breakfast usually comprises of simple carbohydrates and direct sugars which must be replaced with complex carbohydrates like whole grains, oats, gram flour (channa ka atta) and millets. Apart from these, foods with low glycemic index and those rich in fiber should be included in the meals. Here are 3 reasons you re unable to keep diabetes under control.
Portion size:Maitree Lalaji says, To know about the portion size, take your breakfast plate and split the contents into three parts. One-third portion should be filled with a protein-based food, a quarter with starchy carbohydrates (excluding simple sugars) and the remaining one-third portion with a variety of fresh fruit and vegetables. Additionally, consume a minimum of two servings of a fruit daily to get your daily dose of various vitamins, antioxidants and fiber.
Proteins to your rescue: If you start your day with some protein at breakfast, you'll be less likely to reach for a sugar-rich snack mid-morning. This is because; protein plays a vital role in maintaining your blood sugar levels within control thereby actively helping in the prevention of diabetes.
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Mini-meals, do they help: The concept of mini-meals works well for diabetics as well, and there is no need to starve in-between meals to reach your blood sugar goals. People suffering from diabetes are more likely to manage their blood sugar goals effectively by eating six mini-meals the entire day instead of consuming three large meals throughout the day. People who eat frequently (roughly every three to five hours) reach their blood sugar goals successfully as compared to those who don t. Frequent small meals spread over the day control your hunger as well as calorie intake, which in turn leads to better blood glucose management. Apart from this, mini-meals lower your blood cholesterol levels and also help in weight loss, says Maitree Lalaji. Read about how to prevent diabetes with high-fibre carbohydrate diet
The global increase in diabetes is partly because of the increasing trend of obesity, unhealthy diet and sedentary lifestyles. All of these can be effectively managed by eating healthy, especially breakfast and leading an active lifestyle.