Breakfast is very important. For diabetic patients, it is necessary to stabilize blood sugar. Eating breakfast can help control blood sugar. However, breakfast must be nutritious and reasonable. Diabetic patients must pay more attention to their diet. To reduce sugar intake and supplement nutrition, what should diabetics eat for breakfast? What breakfast options are suitable for diabetics?

1. What should diabetics eat for breakfast?

1. Milk and soy milk

Milk and soy milk contain a lot of protein and water, which can supplement the calcium and calcium needed by diabetics. High-quality proteins, especially those with a very low blood sugar production index, can stabilize blood sugar. Suitable as a long-term breakfast choice for diabetics, you can choose either one. However, patients with severe kidney disease should avoid soy products.

2. Cereals

People with diabetes should eat cereals such as whole-wheat bread, vegetable buns, salty steamed buns, and flower rolls as breakfast staple foods. Oatmeal has more fiber than other cereals. It is more suitable for diabetics than traditional rice porridge, especially milk-cooked oatmeal is a better diabetic breakfast food. It is worth noting that since milk powder cannot withstand cooking, the oatmeal should be cooked with water first, then add milk powder and cook briefly before eating. For patients with dyslipidemia, low-fat milk or low-fat milk powder should be chosen.

Some diabetic patients especially like to eat noodles and porridge in the morning. At this time, it should be noted that some fish (meat) slices and vegetables should be added to the noodles, and some oatmeal and eggs should be added to the porridge (preferably oatmeal). This combination is more reasonable and avoids the high impact of simple carbohydrate cereals on blood sugar. Big impact.

3. Protein

If fish, meat and eggs are not added to the staple food, you can also add a boiled egg (note that it is not a high-calorie fried poached egg) according to your actual situation. ), or a small amount of lean meat or fish.

4. Vegetables

If there are some vegetables in breakfast. It's more reasonable. Eating vegetables can help lower blood sugar, provide vitamins, minerals and dietary fiber, and can also increase satiety and keep stools smooth. It is very beneficial to the control of diabetes, so diabetic patients should eat more vegetables.

2. How to prevent diabetes

1. The amount of food must be calculated

For overweight people, losing 5% of their body weight can reduce the incidence of diabetes by 70% %. Calculate your daily intake and see how much less you should eat.

2. Walking and riding is healthier

A Finnish study found that walking for 35 minutes a day can reduce the risk of diabetes by 80%. Chinese research also pointed out that people with high blood sugar who walk more can reduce the risk of developing diabetes by 40%. Because walking increases the number of insulin receptors in cells, making insulin more efficient.

3. Be knowledgeable when choosing oats

Eating more whole grain foods can reduce the risk of type 2 diabetes. Oats are a good choice. If the ingredient list of oatmeal products contains corn sweetener, corn syrup, glucose, fructose, high fructose syrup, invert sugar, maltose, molasses and sucrose, please do not buy it.

4. It’s okay to drink more coffee

An 18-year follow-up survey conducted by the Harvard School of Public Health found that people who drink 6 cups (approximately 1.24 liters) of coffee a day, The risk of diabetes is reduced by 29%-54%. The potassium, magnesium and antioxidants contained in coffee help cells better absorb sugar.

5. Don’t touch junk food

If you frequent McDonald’s or KFC, diabetes will also “patronize” you. Scientists in Minnesota followed 3,000 people aged 18 to 30 for 15 years. The results showed that people who ate junk food twice a week not only gained about 4.5 kilograms in weight, but also doubled their insulin resistance, which is a high risk factor for diabetes. Even if you maintain a normal weight, the trans fats and refined carbohydrates in junk food can increase your risk of diabetes.

6. There are many benefits to eating more vegetarian food

Meat can be used as a tooth sacrifice, but don’t eat it every day. A survey of 37,000 women by Brigham and Women's Hospital in the United States found that those who eat meat more than five times a week have a 29% increased risk of type 2 diabetes.

7. Cinnamon is delicious and can lower blood sugar

Cinnamon has a lipid-lowering effect. Recently, German researchers found that patients with type 2 diabetes who consumed 3 grams of cinnamon powder per day had a 10% drop in blood sugar after 4 months. Because cinnamon causes cells to produce more insulin receptors.

8. Stretching your body and mind helps a lot

Under stress, blood sugar will also rise "sho". A Duke University study found that simple relaxation exercises can stabilize blood sugar. Do yoga and take a walk; take three deep breaths before answering the phone; take your children for a drive; try to enrich your weekend life.

9. The length of sleep is important

Researchers at Yale University found that people who sleep less than 6 hours a day double the risk of diabetes. People who sleep more than 8 hours a day have a three-fold increased risk of diabetes. Sleeping too much or too little can interfere with hormones related to blood sugar.

10. Don’t let yourself be too lonely

Diabetes love to find “lonely women”. An article in Diabetes Care, the authoritative American diabetes magazine, pointed out that the incidence of diabetes in single women is 2.5 times that of those with partners and children.

11. Check your blood sugar regularly

Many symptoms of diabetes are "hidden". People over 45 years old, those who are obese, have a family history of diabetes, and have high blood pressure and high cholesterol should check their blood sugar as soon as possible. If the results are normal, check again within 3 years.