Planning and preparing meals during the summer can be a tedious chore. The discomfort of cooking in the kitchen, often the warmest area of the home, can discourage a person from testing his or her culinary skills this season. Thinking about dishes that can stimulate the appetite and take less time to prepare is certainly a challenge during the hot summer months. However, having a meal plan ready for the hot summer days can be very helpful, especially for people who are sick. diabetes, who can’t afford to cut back or skip key food groups that can help control their blood sugar. (Also read: Diabetes: Must-have foods to control your blood sugar in the summer
As we all know, diabetes is a metabolic disorder that is increasing worldwide mainly because modern lifestyle allows less time to stay active and eat healthy. Diabetes can lead to many complications for the heart, kidneys, eyes and other health problems if control is not effective and excess sugar remains in the blood to wreak havoc on health.
Breakfast can play an important role in diabetes management as it is the most important meal of the day. The right breakfast can also maintain your energy levels throughout the day and improve your mood.
“Diabetes is a lifestyle disorder and can be well controlled with lifestyle changes. Breakfast is the most important meal of the day because it kicks off the day and helps people with diabetes. sugar, especially on medication, prevents hypoglycemia, has better sugar control, and Avantii Deshpaande, Clinical Dietitian, in an interview with HT said: providing the right nutrients to keeps them going all day, but the right combination of breakfast foods is very important, which will determine whether it increases sugar levels or sustains them.
Avantii suggests 5 best breakfast ideas for diabetics this summer:
1. Fruit paraffin yogurt
This will help combine all the groups well. A simple recipe that features fruit, yogurt, or dahi along with granola can be a quick and easy breakfast recipe on the go. For those with diabetes, the original recipe can be slightly tweaked by substituting the flavored yogurt with plain Greek yogurt or regular home-made curd. In summer, fruit choice can be mango and you can also enjoy delicious fruit in the best possible way. In place of granola, one can use a mixture of roasted nuts and seeds so that there is no added sugar. The whole recipe can be added with soaked sweet basil seeds for a summer cooling effect.
How it prevents blood sugar spikes
If you use mango or any other fruit in this recipe along with curd and nuts, it will lower the blood sugar of the fruit, so the sugar won’t spike.
2. Paneer paratha, dal chillas or eggs
Start your day with a protein-rich breakfast instead of a carb-rich breakfast like poha or upma. Dal chilas, eggs, idli with sambhar and chutney, parathas made with paneer, mixed besan, methi can be a good choice. To better manage your diabetes, make sure you include protein in every meal.
How it prevents blood sugar spikes
A protein-rich breakfast always has the added advantage of sugar control along with better muscle building and satiety.
3. Add more fiber
Make sure to include fiber in your breakfast. High-fiber foods include fresh fruits and vegetables and whole grains. It is best to add a fruit to a high-protein breakfast when you have diabetes. Many times mixed fruit and vegetable juices like celery and cucumber juice, tomato and mint juice or orange carrot with spinach, will be a great idea for the summer. But make sure you keep the fiber intact and don’t filter the juices.
How it prevents blood sugar spikes
High-fiber foods take longer to digest and thus help prevent sugar spikes.
4. Add good fats
Make sure to include good fats in your breakfast if you have diabetes. Good fats are foods high in omega-3 fatty acids. Almonds, walnuts, flaxseeds, melon seeds, chia seeds, etc. are excellent sources of omega-3 fatty acids. If you’re in a hurry and want to make sure you’re getting enough nutrients for the day, have a smoothie made with almonds, chia seeds, and a fruit to get you all the nutrients you need for the day. Soaking sweet basil seeds in water is also a great way to get omega-3 fatty acids.
How it prevents blood sugar spikes
Healthy fats can play an important role in blood sugar regulation by providing anti-inflammatory and antioxidant benefits that can help regulate your metabolism and response to diabetes. insulin.
5. Good moisturizing
You can end your breakfast with a glass of lemonade with black or pink salt added. This ensures that you get your electrolytes from the salt along with vitamin C-rich lemonade. Lemon juice will also help absorb iron from food.
How it helps manage blood sugar
Studies have suggested that staying hydrated can control blood sugar levels. Drinking enough water in the summer can also prevent dehydration that can worsen diabetes.
