Risk factors for Type 2 diabetes can be managed, modified and even reverse pre-diabetes. According to a recent research of the Institute of Food Technologists (IFT), what a person eats in the morning, significantly impacts on the blood glucose for the entire day. Thus, a low glycemic breakfast can be a significant factor in managing, modifying or even reversing pre-diabetes. Indeed, the food that makes us ail can also form part of the first defense against diabetes towards its treatment or reversal.
Understanding Low Glycemic Index (GI)
The glycemic index of food is a value that is derived from its effect on the blood sugar of a person called the glycemic response. The value ranges from 0 to 100 with 100 as the value assigned to glucose. Certain foods can raise the blood sugar faster and higher (high GI) this is what diabetics want to avoid. There are a number of factors that can affect the glycemic index of food – what type of fiber it contains, how finely milled the grain is, what type of starch it contains and how much food is consumed.
There are already studies that show that eating low glycemic breakfast like eating approximately 33 whole almonds can help with blood glucose control until lunchtime. It can then be surmised that starting the day right for a diabetic means having breakfast that is has low GI and filling. What’s even better is the way it helps you burn more calories.
Some Low Glycemic Breakfast Ideas
If you are into low GI foods either for weight control or diabetes management, start with it in the morning. So as not to get bored with it, introduce freshness, variety and flavor each time. Hit some websites that offer innovative, yet easy to prepare low GI breakfasts. Make weekly plans and grocery lists. Make sure to eat something filling before storming a grocery to buy your food stock for the week. Here are some breakfast ideas that incorporate ingredients with low GI:
• Scrambled tofu. Tofu is high in protein and has a bland taste that makes it easily acquire the flavor of whatever you may want to infuse it with such as tomatoes and herbs. For added texture and crunch, you may want to toss some nuts or seeds like flaxseeds or almonds. Feta cheese has the same feel to it but can make the taste richer.
• Hearty scrambled eggs, omelet or frittata. Can a breakfast be ever complete without eggs? If you want to avoid the cholesterol, use only the egg whites. Toss in your favorite low GI vegetables like broccoli, cauliflower, asparagus, bell peppers and spinach. Blend in some of your favorite herbs for aroma and taste as well as low fat cheese, lean meat leftovers, or mushroom.
• Breakfast pizza. If you have the time, a breakfast pizza is something to look forward to. With a low carb, high fiber tortillas, top it with low GI foods like tomatoes, mozzarella cheese, lean turkey meat, onion and bell peppers.
• Low GI smoothies. If you want something easy to bring to the car and gulp on your way to work, a smoothie can be a delightful and fiber-filled breakfast too. If your fridge is stocked up with low foodstuff, blend fruits and veggies to make a delicious tasting smoothie – blueberries, kiwi, spinach, walnuts, flax, cocoa powder, avocado, yoghurt etc. The possibilities make a long list. Experiment on combinations, but make sure that every recipe is nutritious, delicious and low glycemic.
There are really a lot of possibilities. Fresh fruits cut up into bite pieces and dressed with fresh orange juice and low-fat yoghurt is easy and delicious. When you are pressed for time, grab an apple. The bottom line is to have a low glycemic breakfast each morning for better glucose control through lunch.