If someone gave awards to diabetics for smart lunchroom choices, I’d win every one in my company’s meager cafeteria: Two or three servings of veggies and a 2- to 4-ounce serving of meat, skip the bread. Just what this diabetic needs to manage his blood sugar.
I do a good job at dinner, too, which I cook for my family most nights. But my Achilles’ heel is breakfast: I hate it.
I’m really busy in the morning, I don’t feel hungry, and my blood sugar is usually high, a common diabetic problem. So I often skip that early meal.
But when I do manage to down something, I can’t escape the siren song of cellophane-wrapped pastries—chock-full of preservatives—which I often pick up at the convenience store that feeds my diet-drink habit. (It’s also where I catch up on the latest gossip in our little crossroads community.)
Dietitians have known that breakfast is important for a long time. Eating an early meal helps jump-start your metabolism and keeps you from overeating later on. It helps your brain function better by giving you the energy your mind needs. And researchers have found that breakfast eaters tend to have reduced rates of heart disease and obesity—and reduced risk of developing type 2 diabetes.
For diabetics, breakfast is important for many of the same reasons. Losing weight can make it easier to control type 2 diabetes. Plus, doctors typically plan their treatment assuming that patients are going to eat breakfast; skipping it can cause bad side effects with some oral medications, make them completely ineffective, or lead to hypoglycemic reactions.
Of course, just eating something (like, say, a chocolate muffin) helps a little, but eating a balanced meal with some carbs and lean protein can help a lot, especially for people who are overweight or obese—leading contributors to type 2 diabetes.
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A banana and a hunk of cheese
Cheese and ham in a slice of multi-grain bread
An apple and left over meat in a slice of multi-grain bread
Yogurt and fruit with some granola thrown in.(Make your own with a big container of plain yogurt)
These go down quick even if they are not particularly appetising and are fast and easy to prepare.
All of the above are great for breakfast! I am a Type 1 diabetic, and I’m very sensitive to carbs, so I split my meals. For example, coffee and a Luna Bar at 6:30 am, and if I have time, a banana and a vanilla yogurt at 10am. Lunch at 12 or 1, 6oz of juice at 3, dinner around 7 or 8.
This column really hit home! i have the same problem ,and even worse I don’t eat until about 90 minutes after getting up. Now with Byetta, breakfast is a whole new minefield. I’ll try the yogurt and fruit idea this week….