As a nutritionist with over 10 years of experience, one of the challenges I consistently face with my clients is finding time for breakfast. And I understand. When balancing work and family, life, You may feel groggy in the morning. It may be tempting to hit the snooze button and just drink coffee instead of eating a balanced breakfast, but those few extra minutes of sleep aren’t worth the blood sugar roller coaster and dip in energy later. maybe.
Breakfast helps set the tone for the rest of the day’s meals and is especially important for people with diabetes. Skipping breakfast can cause your blood sugar levels to fluctuate, causing noticeable changes in your mood and energy. Eating a balanced breakfast can also help stabilize blood sugar levels and reduce symptoms of hypoglycemia (hypoglycemia) for people using diabetes medications such as insulin or glipizide. . Some people skip breakfast in an attempt to lose weight or lower their A1C (average blood sugar), but restrictive diets are often not sustainable for more than a few weeks or months and can lead to feelings of guilt and shame about food. may cause.
There is no one correct approach to diabetes management. I find that personalizing based on living environment, culture, medical history, and preferences is the most effective way for my clients to develop long-lasting healthy habits. As a dietitian dedicated to making nutrition accessible and practical, let’s make your morning meal stress-free. The last thing I want is for people to have too many things going on that deter them from making breakfast a priority.
A balanced breakfast should include a combination of carbohydrates, proteins, and fats. We recommend starting with carbohydrates as a basis. Whether it’s whole grain toast, oats, or tortillas, incorporating complex carbohydrates into your breakfast will set you up for a steady release of energy throughout the morning. Fiber-rich carbohydrates also help you feel satisfied while supporting digestive health.
Next is protein. Containing protein sources helps stabilize blood sugar levels. Using strained yogurt (like Greek), nut butters, and eggs can add protein without the need for lengthy cooking. For my plant-based diet, tofu and legumes like black beans and chickpeas (chickpeas) also work well. Finally, fat is the unsung hero that holds it all together. Adding healthy fat sources like avocado, nuts, and seeds not only increases satiety, but also supports nutrient absorption. Some nutrients, such as vitamins A, D, E, and K and lycopene, are fat-soluble. This means that fat is required for absorption and transport in the body. In addition, fats also play a role in regulating blood sugar levels by slowing the absorption of glucose from carbohydrates, which can prevent blood sugar levels from rising too quickly.
Now put that into practice with this high protein black bean breakfast bowl. The combination of black beans, strained yogurt, and cheese provides 15 grams of protein (30% of your daily intake). Avocado slices contain healthy monounsaturated fats that improve heart health and lower cholesterol, as well as lycopene from pico de gallo and vitamins A and E from green peppers, which improve your body’s absorption. I will help. Scooped into a corn tortilla, you get one serving of whole grains, and when combined with this recipe’s black beans, avocado, and vegetables, you get 13 grams of fiber (nearly half the DV) per serving. Fiber has many potential health benefits, including improved heart health, and it plays a role in stabilizing blood sugar levels by slowing the absorption of carbohydrates, preventing blood sugar spikes and dips. You can The combination of whole grains, protein, and healthy fats not only fuels your body, but also sets the tone for your day for sustained energy, blood sugar stability, and overall well-being. can.
Ali Redmond
