Healthy, Low Calory Diabetic Recipes for Breakfast
Eating a good, nutritious breakfast gets your metabolism running for the day, working to promote weight maintenance, and helping to maintain correct blood sugar levels.
The Diabetes Association has noted that breakfast is a meal that most people are inclined to miss. The main reasons for this include the fact that some people just do not like to eat in the morning, while others might find weekday mornings just too busy to prepare and eat a meal.
Research has shown that missing breakfast is linked to the possible development of obesity, and also to unstable blood sugar levels in diabetic folk.
Eating a healthy, well-balanced breakfast gives a fantastic start to the day by improving the intake of fibre, vitamins and minerals.
So take the time to have breakfast, and give yourself the best possible start to the day.
Here are some innovative ideas to pump up your day
Berry good smoothie.
- 3 or 4 strawberries
- 1 cup blueberries
- 1 cup vanilla (or flavour of your choice) low-fat yogurt
- ½ cup cranberry or blueberry juice.
- Blend all ingredients until smooth. Serves 2.
Yogurt – low GI. All fruits – medium GI. High in antioxidants and dietary fiber.
- 2 cups rolled oats
- 2 cups wheat flakes
- 2 cups malted barley flakes
- 2 cups rye flakes
- 3 cups dark raisins
- 1½ cups ground flaxseeds
- ¼ cup sesame seeds.
- Combine the oats, wheat flakes, barley flakes, rye flakes, raisins, flaxseeds, and sesame seeds in an airtight container. Store in the freezer until ready to use.
- For 1 serving, boil 1 cup water in small pot, add pinch of salt, ¼ cup of the cereal mix. Cook on low heat, stirring occasionally until thick and creamy.
- For 4 servings use 3 cups of water, ¼ teaspoon salt, 1½ cups cereal mix. Cook until thick and creamy.
Oats, rye flakes, sesame seed – low GI. Barley, raisins, flaxseeds – medium GI. High in antioxidants and dietary fibre.
The cereal mixture can be used over a period of time. Store in the freezer.
Spicy oats with fruit.
- 1 cup oats
- ½ sliced banana
- 2 tbsp raisins
- ¼ tsp cinnamon
- pinch of nutmeg
- 2 tbsp plain Bulgarian yogurt.
- Cook oats according to instructions, stirring in banana, raisins and spices. Serve topped with yogurt. Serves one, but ingredients can be adjusted to serve more.
Oats, yogurt, spices – low GI. Banana, raisins – medium GI.
Scrambled eggs, bacon and toast.
- one egg for each person
- 1 to 1½ rashers of lean shoulder bacon for each person – remove all visible fat.
- Whole wheat bread for toast.
- Mix eggs with a little water, add salt and pepper to taste. Cook eggs in a non-stick pan, stirring all the time. Grill bacon under hot griller.
- Enjoy toast also with low-fat cream cheese, and sugar free jam.
Egg mayonnaise and muffins.
- 3 hardboiled eggs
- ¼ cup mayonnaise
- ¼ tsp prepared mustard
- 4 slices lean bacon
- ¼ cup grated cheddar cheese
- 2 English muffins, cut in half – lightly toasted.
- Combine the eggs, mayonnaise and mustard. Place muffins, cut side up on baking sheet. Top each with slice of bacon, egg mixture, and cheddar cheese. Bake at 350 C for 6 minutes or until cheese is melted. Enough for 2 servings.
Eggs, mustard – low GI. Mayonnaise, muffins – medium GI.
Remember that the lower the GI measure of the food, the more beneficial it is for diabetics. You can however combine your meals to include high, medium and low levels of GI.
Whatever you decide to eat, always keep the portions a reasonable size in order to maintain your weight. If you eat too much of anything, even if it is good foods, you could throw your weight and your blood sugar out of sync!