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By Madhavi Bhatt Trivedi
November 13 (IANS): You have heard that breakfast is the most important meal of the day. As its name indicates, breakfast serves to break the fast between dinner and lunch.
It is well established that starting the day with a balanced breakfast can benefit everyone. If you have type 2 diabetes (T2D), breakfast is necessary and can have real benefits.
Do you think skipping breakfast can help you better manage your blood sugar? The researchers say the opposite is true. In one study, 22 people who controlled their T2D with a diet alone or with a diet with metformin were studied on two different days. On one, they ate three identical meals for breakfast, lunch and dinner. On the other hand, they ate only lunch and dinner. On days when they skipped breakfast, their peak blood sugar was 36.8% higher after lunch and 26.6% higher after dinner than on days when they had breakfast.
Another study showed that a high-energy breakfast was around 700 kcal. (compared to a low calorie breakfast of 200 kcal) decreased hyperglycemia (hyperglycemia) in patients with T2D during the day. It has been established that better management of blood sugar was badociated with the prevention of diabetes complications.
Regular consumption of breakfast is potentially important for the prevention of T2D. A recent study tested 17 healthy adults on three different days: once when they skipped breakfast, once when they had three regular meals and once when they missed dinner. Skipping breakfast resulted in higher glucose levels after lunch than at dinner.
The key to a healthy meal is to choose a variety of foods to achieve a balance of carbohydrates, proteins, fats and other nutrients like vitamins and minerals. with the essential fiber that helps manage blood sugar levels. Here are some options to consider:
Whole grains: oatmeal, muesli without added sugar, wheat flakes with added bran, whole wheat daliya / chapatti / khakhra / paratha / bread, whole grain millet (ragi , jowar, bajra) the preparations. Whole grains are a good source of carbohydrates (including fiber), vitamins and minerals.
Dairy products: Use skim or low fat milk instead of whole milk. If you do not drink milk, try substitutes for non-dairy milk such as soy, almond milk, coconut milk, etc., choose unsweetened rather than sweet versions.
Fruits and Vegetables: Fresh fruits are a great addition to any breakfast providing fiber, vitamins and minerals. However, limit the fruit juice. Vegetables (such as carrots, green beans, capsicum, leafy vegetables such as palak, methi, etc.) can be added to all traditional foods for breakfast. Mbad; then include the proteins at breakfast. Milk, curd, yoghurt, cottage cheese, cottage cheese, eggs, tofu, whole legumes such as moong, channa, vatana, rajma, etc., and divided legumes, which are all dals. : Fat can help you feel full, but it's important to choose wisely. Choose nuts and seeds, nut butter, avocados, etc. in low to moderate amounts.
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