Are you tempted to skip breakfast as you rush out the door in the morning? That might not be such a great idea, especially if you have diabetes. Skipping breakfast is linked to poorer glycemic control.^[1]Reutrakul, Sirimon, Megan M. Hood, Stephanie J. Crowley, Mary K. Morgan, Marsha Teodori, and Kristen L. Knutson. “The relationship between breakfast skipping, chronotype, and glycemic control … Continue reading Meanwhile, people who regularly have a healthy breakfast are more likely to control their blood sugar and weight as well as perform better at their work.^[2][Healthy breakfast: Quick, flexible options].Mayo Clinic.

However, do keep in mind that just having breakfast is not necessarily healthy; the quality of your breakfast matters too. Also, Ayurveda considers choosing a wholesome diet and the best breakfasts for diabetics very important in managing blood sugar levels. In fact, it is seen as a ‘dhatupaka janya vikruti’, that is, a disease caused by metabolic imbalance in ayurveda. Therefore, a healthy diet and lifestyle play a significant role in preventing and managing the condition.

What Is A Healthy Breakfast For Diabetics?

According to experts, you should get 45-60% of your daily calories from carbohydrates, 20-30% from protein, and 20-35% from fat. Your breakfast for diabetes should consider the total calories that you consume throughout the day and their composition in terms of macronutrients.

Research has found a breakfast for diabetes rich in fat and protein showed greater HbA1c level reductions.^[3]Rabinovitz, Hadas Rachel, Mona Boaz, Tali Ganz, Daniela Jakubowicz, Zipora Matas, Zecharia Madar, and Julio Wainstein. “Big breakfast rich in protein and fat improves glycemic control in type 2 … Continue reading

HbA1c levels indicate the amount of glucose that’s attached to haemoglobin (the component of your red blood cells which carries oxygen to different parts of your body), and an HbA1c test will tell you the average amount of glucose attached over the past 3 months. High HbA1c levels can be a sign of diabetes.^[4][Hemoglobin A1C (HbA1c) Test]. National Institutes of Health. The best breakfasts for diabetics were rich in fat, and protein and improved glycemic control, probably because they contained lower amounts of carbohydrates. Let’s take a look at the components that make the best breakfasts for diabetics:

• Fibre: Whole grains and vegetables are good sources of fibre
• Lean protein: nuts, lentils, fish etc. are good sources of lean protein
• Healthy fats: avocado, olive oil, and nuts contain healthy fats. Ayurveda recommends oils such as mustard oil and flaxseed oil for diabetics.
• Non-starchy vegetables: green leafy vegetables, cruciferous vegetables etc., are good options.^[5][What to Eat for Breakfast When You Have Diabetes].Verywell Health.

Ideal Breakfast For Diabetics

Here are a few foods that you can include to make the best breakfast for diabetics:

1. Ragi Dosa, Idli, or Balls

One study found that a ragi (or finger millet) based diet resulted in significantly lower blood glucose levels compared to other diets even when the same amount of calories was consumed.

The higher fiber content of ragi in comparison to rice and wheat is thought to be responsible for this effect. Antinutritional factors in whole finger millet flour which lower the absorption and digestibility of starch could also contribute to its lower glycemic response.^[6]Kumari, P. Lakshmi, and S. Sumathi. “Effect of consumption of finger millet on hyperglycemia in non-insulin dependent diabetes mellitus (NIDDM) subjects.” Plant Foods for Human Nutrition … Continue reading Try ragi idli, dosa, or balls for a nutritious and healthy breakfast for diabetes.

2. Groundnut Chutney

A delicious side dish for idli or dosa, groundnut (or peanut) chutney can also be good for people with diabetes. Animal studies have found that peanuts have an antidiabetic effect as they reduce fasting blood glucose and HbA1c levels.

The high monounsaturated fatty acid (MUFA) content and antioxidant property of peanuts are thought to be responsible for its beneficial effects.^[7]Akter, Fatema, Nasim Jahan, and Nayma Sultana. “Effect of peanut (Arachis Hypogaea L.) On fasting blood glucose and Hba1c in alloxan induced diabetic male rats.” Journal of Bangladesh … Continue reading

3. Jowar Missi Roti Or Upma

Research indicates that jowar or sorghum contains many beneficial compounds (such as fatty acyls, fatty acid esters, organo oxygen, coumarin etc.) that can be helpful in controlling blood sugar levels.^[8]Oh, Ki Kwang, Md Adnan, and Dong Ha Cho. “Network pharmacology of bioactives from Sorghum bicolor with targets related to diabetes mellitus.” PLoS One 15, no. 12 (2020): e0240873.

And this millet has been found to improve insulin sensitivity in rats fed a high fat diet.^[9]Park, Ji Heon, Sun Hee Lee, Ill-Min Chung, and Yongsoon Park. “Sorghum extract exerts an anti-diabetic effect by improving insulin sensitivity via PPAR-γ in mice fed a high-fat diet.” … Continue reading Not surprisingly, one study observed that having whole sorghum recipes (missi roti, upma, and dhokla) resulted in significantly lower plasma glucose levels when compared to recipes that used dehulled sorghum.^[10]Lakshmi, K. Butchi, and V. Vimala. “Hypoglycemic effect of selected sorghum recipes.” Nutrition research 16, no. 10 (1996): 1651-1658.

4. Sambar And Dal

If you’ve sorted out your carb quota for breakfast it’s time to pick out a protein. Both sambar (which goes really well with idli or dosa) and dal (the ideal accompaniment for rotis) are lentil based dishes. Not only are lentils rich in protein they’re also a low glycemic index food that can be helpful for those with diabetes.

One study found that people with type 2 diabetes who substituted 30g of bread and 20g of cheese with 50g of cooked lentil and 6g of canola oil reduced their fasting blood glucose and total cholesterol levels significantly.^[11]Shams, Hamidreza, Farideh Tahbaz, Mohammad hassan Entezari, and Alireza Abadi. “Effects of cooked lentils on glycemic control and blood lipids of patients with type 2 diabetes.” ARYA … Continue reading

Load up your dal or sambar with veggies to improve their nutritional value. Moreover, a higher intake of green leafy vegetables, cruciferous vegetables, and yellow vegetables is linked to a lower risk of type 2 diabetes.^[12]Wang, Ping‐Yu, Jun‐Chao Fang, Zong‐Hua Gao, Can Zhang, and Shu‐Yang Xie. “Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A … Continue reading Ayurveda recommends bitter and astringent veggies for diabetics. Fenugreek (methi), pointed gourd (patola), bitter gourd(karvellaka), drumstick (shobhanjana), raw banana (kadali), etc. are good options.

5. Vegetable Smoothies

Thinking of starting your day with an easy smoothie? Green leafy vegetables reduce the risk of type-2 diabetes.

They contain antioxidant compounds, fiber, and flavonoids which could account for this beneficial effect.^[13]Wang, Ping‐Yu, Jun‐Chao Fang, Zong‐Hua Gao, Can Zhang, and Shu‐Yang Xie. “Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A … Continue reading

So go for a green smoothie – spinach, kale, amaranth – you have many options. Mix it up to keep it interesting!

6. Barley Upma, Idli, Or Roti

If you’re looking for a simple healthy breakfast for diabetes, you can’t go wrong with barley. According to Ayurveda, barley (jau or yava) is extremely beneficial for people with diabetes. And modern science, too, backs up this view.

Beneficial phytochemicals present in barley as well as its fiber content are thought to be responsible for its antidiabetic effects.^[14]Idehen, Emmanuel, Weixin Wang, and Shengmin Sang. “Health benefits of barley for diabetes.” Journal of Food Bioactives 12 (2020).

You can use barley to make upma, roti (mixed with whole wheat flour), or idli (mixed with rice and urad dal).

7. Probiotic Yogurt

Research indicates that having probiotic yogurt can reduce HbA1c levels. But that’s not all. It has also been found to reduce some inflammatory markers in people with type 2 diabetes. This is important because inflammation has been found to play a role in many diabetic complications such as nerve damage, eye problems, and kidney problems.^[15]Mohamadshahi, Majid, Masoud Veissi, Fatemeh Haidari, Hajieh Shahbazian, Gholam-Abas Kaydani, and Fatemeh Mohammadi. “Effects of probiotic yogurt consumption on inflammatory biomarkers in … Continue reading ^[16]Navarro, Juan F., and Carmen Mora. “Role of inflammation in diabetic complications.” Nephrology dialysis transplantation 20, no. 12 (2005): 2601-2604.

Note Of Caution:

According to ayurveda, the excessive consumption of curd can increase kapha dosha and contribute to the development of diabetes. This can be taken to mean that it can contribute to obesity which increases the risk of type 2 diabetes. Moreover, curd is contraindicated for diabetics in ayurveda. So while a cup of yogurt topped up with a few berries might be a good idea for breakfast, it’s best to check with your ayurvedic doctor before incorporating curd or yogurt into your diet if you have diabetes.^[17]Prasad, Goli Penchala, G. Babu, and G. K. Swamy. “A contemporary scientific support on role of ancient ayurvedic diet and concepts in diabetes mellitus (Madhumeha).” Ancient Science of … Continue reading

According to ayurveda, curd should not be had for dinner. Instead, one can have a glass of buttermilk.

8. Oatmeal

Oats intake has been found to reduce concentrations of glycosylated hemoglobin A1c (HbA1c) and fasting blood glucose as well as cholesterol levels.

Research indicates that it also reduces post meal blood sugar spikes (acute postprandial glucose) and insulin responses in comparison to other meals which were used as a control.

Oatmeal is high in a soluble fiber known as β-glucan which contributes to its beneficial effects.^[18]Hou, Qingtao, Yun Li, Ling Li, Gaiping Cheng, Xin Sun, Sheyu Li, and Haoming Tian. “The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and … Continue reading Top up with delicious berries! Research indicates that blueberries, cranberries, strawberries, and raspberries can help reduce post-meal sugar spikes in people who are overweight.^[19]Calvano, Aaron, Kenneth Izuora, Edwin C. Oh, Jeffrey L. Ebersole, Timothy J. Lyons, and Arpita Basu. “Dietary berries, insulin resistance and type 2 diabetes: An overview of human feeding … Continue reading

9. Eggs

Eggs make for a nutritious and easy breakfast for diabetes. But moderation is key when it comes to this versatile breakfast food – having an egg a day is linked to an increased risk of type 2 diabetes. Moreover, higher egg consumption is also linked to a higher risk of coronary heart disease in people with diabetes.^[20]Djoussé, Luc, J. Michael Gaziano, Julie E. Buring, and I-Min Lee. “Egg consumption and risk of type 2 diabetes in men and women.” Diabetes care 32, no. 2 (2009): 295-300. ^[21]Hu, Frank B., Meir J. Stampfer, Eric B. Rimm, JoAnn E. Manson, Alberto Ascherio, Graham A. Colditz, Bernard A. Rosner et al. “A prospective study of egg consumption and risk of cardiovascular … Continue reading

According to experts, it might be a good idea to have no more than 3 eggs in a week if you have diabetes or heart disease. Also take care to not load up your eggs with unhealthy fats (like butter) when you prepare them. You could even try an egg white omelet with loads of veggies once in a while!^[22][Eggs]. Harvard T.H. Chan School of Public Health.

Precaution

• Do take into account any food intolerances (such as lactose intolerance) or allergies (such as nut allergies) that you might have while planning your breakfast for diabetes.