Type 2 Diabetic – Rethink Your Breakfast to Manage Your Blood Sugar
by Beverleigh Peipers
As a Type 2 diabetic, what you eat is important. Getting the right amounts of carbohydrates, protein, and fat throughout the day will help you keep your blood sugar level stable and within a healthy range. The timing of your meals is also important. If you aren’t used to eating breakfast – or if your breakfast could use a little tuning up – here are some ideas to get the most out of this meal and get your day started off right.
Breakfast mistake 1. Not eating any breakfast. Do you feel like you’re not hungry in the morning, or breakfast isn’t appetizing to you? This may be because you’re eating too much throughout the day and in the evening. This will make it so you don’t feel hungry when you wake up. If you skip breakfast, your metabolism stays slow all day, and your blood sugar is less stable.
Try instead. Gradually start eating less at night. Eat a smaller dinner or skip the bedtime snack if you ate dinner a couple hours ago. You’ll likely wake up feeling hungry and ready to eat breakfast. If you don’t like customary breakfast foods, that’s okay. There are lots of good options better for you than the traditional bowl of cereal with milk. Lunch and dinner foods are fine, too. Try half a sandwich made with whole grain toast, veggies, low-fat cheese, and lean meat. Or try an omelet with eggs, vegetables, and cheese.
Breakfast mistake 2. Eating too many simple carbohydrates. Even though we know this isn’t good for our blood sugar, it can be easier to eat a bagel and have an orange juice than a good, balanced breakfast. This happens especially when you’re on the go – many coffee shops don’t have much more than coffee and sweet treats, making it hard to eat a healthy breakfast.
Try instead. Think about structuring your breakfast by eating one carbohydrate, one fruit, and one protein food. Examples are Greek yogurt (it contains protein) with berries and a little wheat cereal. Or try oatmeal with a banana and peanut butter stirred in. Pack breakfast ahead of time if you’re going to be on the road.
Breakfast mistake 3. Coffee drinks filled with fat and sugar. Beware of most of the drinks you can buy at a coffee shop. The coffee itself is alright calorie wise, but all the syrup and cream added to these drinks can give you up to 1000 calories in a large mocha coffee with cream.
Try instead. Drink plain coffee. If you need more flavor, add in some low-fat milk or a sugar substitute. If you do order a fancy coffee drink, get it with skim milk, sugar-free syrup, and no cream. You can also try green or black tea for a healthy alternative.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn’t in the endless volumes of available information but in yourself.
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