Eating Breakfast Helps with Blood Glucose Management for anyone with or without Diabetes!
Breakfast is important for all of us! Even more so you have diabetes. Research has shown that blood glucose levels late in the day is improved when a person eats a full breakfast.
Recipes
Many of us don’t have time for a big breakfast, but that doesn’t mean it is not important. Check out these recipes on this blog in the Cooking 101 Section:
- Breakfast…I’ve said it before and I’ll say it again; https://loribrizee.com/2016/01/887/
- Cereal (alone) Doesn’t Cut It: Fueling Kids with a better breakfast; https://loribrizee.com/2014/11/cereal-alone-doesnt-cut-fueling-kids-better-breakfast/
- A Better Breakfast: Baked Egg Cups; What Should I Be Eating at Breakfast? https://loribrizee.com/2014/09/eating-breakfast/
NEW DIABETES FRIENDLY RECIPE: High Protein Oatmeal:
- 1/3 cup Old Fashioned Rolled Oats (100 calories, 18 gm carbohydrate, 2.7 gm fiber, 3 gm protein, 1.7 gm fat)
- 3 tablespoons Ground Hemp Hearts (160 calories, 3 gm carbohydrate, 3 gm fiber, 10 gm protein, 12 gm fat)
- 1 tablespoon Chia Seeds (65 calories, 5 gm carbohydrate, 5 gm fiber and 3 gm protein, 3.5 gm fat)
- 1 tablespoon Ground Flax Seed (35 calories, 2 gm carbohydrate, 1.5 gm fiber, 1.5 gm protein, 2.25 gm fat)
- 3/4 cup water
- Mix together in a glass bowl that has a lid or in a mason jar and add the water plus a dash of salt, if desired. Cover and put in refrigerator overnight.
- In the morning, remove from fridge and top with 1/4 cup almonds for flavor and crunch (optional 170 calories, 6 gm carbohydrate, 4 gm fiber, 6 gm protein,15 gm fat )
- Heat in microwave for 3-4 minutes
- Remove from microwave and top with 1/2 cup cow’s milk. Want to go vegan, try a high protein, non-dairy milk like Ripple, Orgain Organic Protein Almond milk, or Soy Milk. (Almond, rice, or coconut milk all have very little protein, so are not great choices. I have been using “Fairlife” Cow’s milk, it is filtered so that it has 60% more protein than regular cow’s milk, and it is lactose free. Regular cow’s milk and the Ripple milks have 8 gm protein/cup and Orgain Organic Protein milk has 10 gm protein/cup, Soy Milks have 6-8 gm protein/cup. (1/2 cup regular non-fat or 1% fat cow’s milk adds 45 to 55 calories, 6 gm carbohydrate, 4 gm protein, 0-1.25 gm fat)
- Top with 3/4 cup of berries,1/2 chopped apple, or 1/2 sliced banana for sweetness (optional). (60 calories, 15 gm carbohydrate, 1.5-2 gm fiber, 0 gm protein, 0gm fat)
Nutritional Analysis:
- Total recipe, with almonds, milk and fruit: 640 calories, 52 gm carbohydrate, ~18 gm fiber (varies a little with type of fruit), 28 gm protein and 34.5-35.75gm fat.
- Total recipe WITHOUT almonds: 470 calories, 46 gm carbohydrate, 14 gm fiber, 22 gm protein and 19.5-20.75 gm fat
- IF YOU ARE ON INSULIN AND COUNTING CARBOHYDRATES FOR CALCULATING INSULIN DOSE, SUBTRACT 50% OF THE FIBER FROM THE TOTAL CARBOHYDRATES (carbohydrates for insulin calculation would be 43 gm carb rather than 52 gm–I would only do that for a food like this that is very high in fiber. Fiber is a carbohydrate, but it is not fully digested and absorbed. It will not make your blood glucose rise as high as carbohydrates in a food that is low in fiber, such as white rice or white bread.)
This may sound like too many calories for breakfast, BUT getting ~ 30-33% of your total daily caloric intake in the morning fuels you for the day. If you need 2000 calories or more per day, go with the whole recipe. If you only need 1500-2000 calories/day, cut down on the almonds.
