What would life be without breakfast? People with diabetes know more than others that breakfast plays an important role in healthy living. Skipping this important meal may cause hypoglycemia, especially for persons on insulin. Here are 7 tips you should take into consideration for your diabetic breakfast in order to boost you workout sessions.
1. Fruity Diabetic Breakfast
Eating and exercise go hand and hand. Diabetics should understand the relationship between these two components. This can make a big difference in your workouts. For your morning routine, it is advised that you eat one hour prior to your workout. A light breakfast can boost your energy.
One big misconception is that fruits have no place in a healthy diabetes-friendly diet. Fruits are full of vitamins and minerals. Eating a banana is ideal for raising your potassium levels, which lower when you exercise. Nutritionists recommend whole fresh fruit instead of fruit juice that contains more sugar.
2. Boost Your Energy With Nuts
Nuts are great source of energy as they contain high amount of minerals such as zinc, magnesium and B vitamins. Eating nuts and seeds at breakfast will supply your body with energy before and during workouts. A new research conducted by Dr. David Jenkins (University of Toronto Department of Nutritional Sciences) reveals that nuts could help control Type 2 diabetes and prevent its complications.
3. Did you say whole Grain?
Whole grains are packed with healthy carbs that provide long-lasting energy. Their natural fiber can help slow the absorption of glucose into the blood. People with type 2 diabetes should prioritize whole grains rather than refined carbohydrates.
Unlike white rice, brown rice lowers the risk of diabetes. Research has shown that eating two servings on a weekly basis can strengthen the body and protect it from diabetes.
Whole grains come in many different forms and flavors:
- Whole wheat flour
- Whole oats/oatmeal
- Whole grain corn/corn meal
- Brown rice
- Whole grain barley
4. Protein for muscle
Diabetics can still build strong and lean muscles. Protein is vital for muscle growth and repair after workout. So how much protein do you need each day? The ideal amount you should consume is 1 gram per Kilogram (2.2 pounds) of body weight. Choose a good source of protein to improve your strength such as:
- Chicken breast
- Protein shakes
5. Wet your whistle
We all know that up to 60% of the human adult body is water, right? However, many people tend to forget this fact. During your fitness routine, you will lose a lot of water through sweat. Keeping your body hydrated is important for your health. Water is well known for improving performance.
Whether you’re a professional athlete or a weekend warrior, your diabetic breakfast should include enough water. Therefore it is important to ensure that you drink 15 to 20 ounces 1 to 2 hours before your exercise.
It all depends on you, how creative and healthy can you be. Give us your best diabetic meals. Share your best recipes and tricks with us.