Planning and preparing meals in the summer can be a daunting task. The inconvenience of cooking in the kitchen, often the warmest part of the house, can be a disincentive to exercise your culinary skills during the season. Thinking of food that satisfies hunger and takes less time to prepare is definitely a challenge during the hot summer months. However, preparing a meal plan for hot days can be helpful, especially for people with diabetes, who can’t make short cuts or skip important food groups that can help manage their blood glucose levels. (Also Read: Diabetes: Must Have Foods To Manage Your Blood Sugar In Summer)
Diabetes is a metabolic disorder that we all know, which is mainly due to the modern lifestyle that allows less time to be active and eat healthy. Diabetes can lead to many complications for your heart, kidneys, eyes and other health problems if the disease management is not up to the mark and excess sugar in the bloodstream can wreak havoc on your health.
Considering breakfast as the most important meal of the day can play an important role in diabetes management. The right breakfast keeps your energy levels up and your mood up throughout the day.
“Diabetes is a lifestyle disorder and can be managed well by making lifestyle changes. Breakfast is the most important meal of the day because it starts the day and helps people with diabetes especially with medication, prevention of hypoglycemia, good sugar control, and proper nutrition to keep them active throughout the day. Give in. But the right combination for breakfast is very important as it decides whether to increase or maintain the sugar intake,” said Avanti Deshpande, clinical nutritionist, in an interview with HT. Digital.
Avanti suggests 5 great breakfast ideas for people with diabetes this summer:
1. Dahi fruit paraphyte
This will help combine all the good groups. A simple recipe with fruit, yogurt or yogurt granola can be a quick and easy breakfast recipe. For people with diabetes, the original recipe can be slightly altered by replacing the flavored yogurt with plain Greek yogurt or homemade regular yogurt. Fruits of choice in summer can be mangoes and you can also enjoy the delicious fruit very well. A mixture of roasted nuts and seeds can be used instead of granola so there is no added sugar. The whole recipe can be topped with soaked sweet basil seeds to give a cool summer effect.
How it prevents blood sugar spikes
If you use mango or any other fruit along with yogurt and almonds in this recipe, it will lower the glycemic load of the fruit, so that there is no sugar spike.
2. Paneer Paratha, Dal Chilla, or Egg
Start the day with a protein-rich breakfast instead of a carbohydrate-rich meal like poha or upma. Idli with dal chilla, egg, sambar and chutney, paratha made with paneer, mixed gram flour, fenugreek can be good options. Include protein in every meal for better diabetes management.
How it prevents blood sugar spikes
A protein-rich breakfast always has the added benefit of building muscle and keeping sugar under control with better satiety.
3. Include loads of fiber
Be sure to include fiber in breakfast. Foods rich in fiber include fresh fruits and vegetables and whole grains. Adding fruit to a protein-rich breakfast is a good idea when you have diabetes. Often drinking fruit and vegetable juices like cucumber celery juice, tomato and mint juice or orange carrot with spinach would be a good idea for summer. But make sure you keep the fiber intact and don’t strain the juice.
How it prevents blood sugar spikes
Foods high in fiber take longer to digest and thus help prevent sugar spikes.
4. Include good fats
Include good fats in your breakfast if you have diabetes. Good fats are foods that contain omega-3 fatty acids. Almonds, walnuts, flax seeds, melon seeds, chia seeds, etc. are excellent sources of omega-3 fatty acids. If you are in a hurry and you want to get nutrition for the day, have a smoothie made with almonds, chia seeds and fruits so that you get much needed nutrition for the day. Soaking sweet basil seeds in water is also a great way to get a dose of omega-3 fatty acids.
How it prevents blood sugar spikes
Healthy fats can play an important role in regulating blood sugar levels by supplying anti-inflammatory and antioxidant benefits that can help regulate the body’s metabolism and response to insulin.
5. Hydrate well
You can finish the breakfast with a glass of lemon water with the addition of black or pink salt. This ensures that you get electrolytes from the salt as well as plenty of vitamin C. Lemon juice also helps in the absorption of iron from food.
How it helps manage blood glucose levels
Studies suggest that staying hydrated can help keep blood sugar levels under control. Drinking enough fluids in the summer can also prevent dehydration that can worsen diabetes.