There are more than 70 million people in India who are living with diabetes, and the number is expected to grow up to 134.3 million by 2045. There are plenty of such alarming facts that are indicative of the fact that India is indeed grappling with an epidemic of sorts. Diabetes, often known as ‘the silent killer’, is a condition where your blood is either not producing enough insulin or cannot respond to insulin produced. There is no treatment for diabetes, however, it can be managed with medicines, a good diet, and physical activity.
Since breakfast is an important meal of the day for diabetics, we bring you 8 foods all diabetics must have in their pantry.
1. Daliya
The desi porridge, daliya(bulgar wheat) and milk is a fuss-free, yummy and satiating breakfast for plenty of Indians out there, but did you know its high-fibre goodness makes it an excellent breakfast for diabetics? Fibre takes its own time to breakdown, thus enabling slower release of sugar in the bloodstream, keeping your blood sugar level in control.
2. Yogurt
It is said that the probiotics in the yogurt is excellent for the gut, it can also help decrease inflammation, which is a common problem among diabetics. The low-carb and low glycemic food can be consumed as is, or be paired with fruits, cereals or meusli.
3. Eggs
Eggs are listed as one of the healthiest foods that diabetics can have as per the American Diabetes Association. They are enriched with the best bio-available source of protein and can be consumed in a myriad ways. You can use it to make omelettes, poached eggs, scrambled eggs, frittata and what not.
4. Chia Seeds
Nuts and seeds are much in vogue now and chia seeds have established themselves as one of the most sought-after superfoods. These tiny seeds are packed with antioxidants, fibre, protein and what not. Additionally, they have low-glycemic index too.
4. Oatmeal
Name something as wholesome and sustaining as oatmeal? We will wait. Oatmeal are rich in fibre and protein, and highly recommended for people with diabetes. You can pair it with some fresh fruits and milk for a complete breakfast.
5. Avocado
Remember the whole avo-toast trend? Turns out this brunch favourite could also be very effective in keeping blood sugar spikes in control. Avocadoes, replete with fibre and monosaturated fats have been found incredibly helpful for diabetics. Mash it with olive oil, hint of paprika, combine with chopped tomatoes and other herbs of choice, place it on a multigrain toast and chomp away.
6. Paneer
Call it cottage cheese or apna paneer, but this soft, creamy and delicious food is an exceptional choice for diabetics due to its low-carb content. Additionally, consuming dairy also helps reduce low insulin resistance, studies have shown. A common problem with people with Type 2 Diabetes.
7. Fresh Fruits
Fresh, local seasonal fruits are also advisable, colourful the better. However, do try to steer clear of fruits that are notorious for their high sugar content like litchis, pomegranate, mangoes. Even though, all fruits contain natural sugars, it is advisable to go for the ones with complex carbs and low GI, such as guava, berries and citrus fruits like oranges, mausambi etc.
8. Nuts
Adding some nuts like almonds and walnuts cannot only add some much-needed crunch and flavour to your breakfast but also do wonders for your blood sugar levels. As per a study published in the journal Metabolism, those who consumed almonds in addition to low-carbohydrate foods showed better blood sugar response.