While medicines and precautions are a must when dealing with Diabetes, more emphasis is given to a healthy lifestyle for the overall well-being of diabetic patients. More importantly, a healthy breakfast is your kickstart to a healthy day and acts as a launching pad for a healthy lifestyle. So, in this article, we will focus on some of the best delicious and nutritious varieties of Indian breakfast for diabetes type 2-prone individuals.
Diabetes type 2
Often referred to as the ‘Diabetes Capital of the World’, India accounts for approximately 17% of the total diabetic people worldwide. At present, around 80 million Indians suffer from this chronic medical condition, and this number is expected to hike up to 135 million by the year 2045.
Diabetes type 2 is a chronic disorder that affects the body’s metabolic process. It mostly hinders the process where the body processes blood sugar or glucose. The characterization of Diabetes type 2 is done by an increase in blood sugar levels due to insulin resistance or inadequate insulin production. Insulin, a pancreatic-produced hormone, is known to regulate blood sugar levels in the body.
When the body becomes insulin-resistant, it cannot make use of glucose effectively, which leads to high blood sugar levels. Individuals suffering from Diabetes type 2 often face various medical complications like nerve damage, kidney damage, and cardiovascular disease.
Indian breakfast for Diabetes type 2
To battle diabetes type 2, adopting a healthy lifestyle is very essential. And the best way to begin a healthy lifestyle is to choose the right breakfast as this is your first meal of the day and the most important one too. A healthy breakfast for diabetic individuals is characterized by food choices which are low in sugar and carbohydrate and rich in proteins and fibres.
A healthy diet is essential to managing diabetes type 2, and choosing the right breakfast is crucial for maintaining healthy blood sugar levels. Indian breakfast options are a great choice for people with Diabetes type 2 because they are high in fibre and protein and low in refined carbohydrates.
Indian breakfasts are known for their diversity, deliciousness, and rich flavour. The Indian breakfast menu offers a variety of options, ranging from light and uncomplicated dishes to more complex and decadent ones, all delicious and rich in flavour. They often include a variety of ingredients, such as whole grains, lentils, vegetables, and spices, which provide essential nutrients and fibre required by any healthy body.
Benefits of Indian Breakfast for Diabetes type 2
Indian breakfast options, such as Dosa, Upma, and Poha, are nutrient-dense and include a variety of vegetables and spices, which are rich in essential vitamins, minerals, and antioxidants. They are also rich in fibre and proteins and low in refined carbohydrates and sugar. And the best part about them is that they are also very flavoursome, tasty, and satisfying, apart from being healthy.
The benefits of Indian Breakfast can be summed up as follows:
- Low in Refined Carbohydrates: Most of the Indian breakfast varieties are made from ingredients that are low in refined carbohydrates. This means they do not cause a sudden spike in blood sugar levels, which is essential for people with Diabetes.
- High in Fiber: Many breakfast items made with lentils, rice, and vegetables, are high in fibre. Fibre helps slow down the absorption of sugar into our bloodstream and helps to prevent blood sugar spikes. It also helps with digestion, promotes satiety, and helps with weight management.
- Good Source of Protein: Many Indian breakfast options, like omelettes and idlis, are good protein sources. Protein helps stabilize blood sugar levels and promotes satiety, which can help with weight management.
- Nutrient-Dense: Indian breakfast options often include a variety of vegetables and spices, which are rich in essential vitamins, minerals, and antioxidants. This can help to improve overall health and reduce the risk of being affected by chronic diseases associated with Diabetes.
However, it is worth noting that some traditional Indian breakfast dishes may also contain high levels of carbohydrates and sugar, which can be problematic for individuals with Diabetes type 2. These dishes are Poori Bhaji, Paratha varieties, Medu Vada, Sheera, Samosa, and others. Our goal is to avoid those and focus on the ones that are healthy for diabetic individuals.
Power-packed delicious Indian Breakfast Choices!
Omelette with Vegetables
A simple omelette made with 2 eggs and mixed vegetables such as capsicum, tomato, onion, and spinach. This provides protein and fibre, and the vegetables add vitamins and minerals. Omelettes are also low in carbohydrates, making them a good option for those following a low-carb diet.
Dosa
A South Indian dish made from fermented rice and lentil batter. This dish is low in glycemic index and high in fibre, which makes it a great option for people with Diabetes. You can make it with toppings such as paneer, mushrooms or vegetables. Also, avoid adding added sugar or sweet chutneys, which might increase the sugar content.
Upma
A dish made from semolina and vegetables such as peas, carrots, and beans. It is low in glycemic index and high in fibre, making it a good option for those with Diabetes. While it can be a healthy breakfast option, some variations may contain added sugar and oil, which can increase its calorie and carbohydrate content. So, make sure to avoid those varieties.
Vegetable Idli
Another South Indian dish made from fermented batter, but instead of dosa, Idli is shaped like small cakes. It is made from lentils and rice and topped with vegetables like carrots, beans, and peas. It is low in glycaemic index and high in fibre which makes it the perfect choice for Indian breakfast for Diabetes type 2.
Poha
A dish made from flattened rice flakes mixed with vegetables, such as peas, carrots, and beans. It is high in fibre and protein and low in glycaemic index. While poha can be a healthy breakfast option, some variations contain added sugar, peanuts, or potatoes, which can increase its carbohydrate and calorie content. Avoid those ingredients for a healthier and diabetic-friendly variation.
Chia Pudding
A breakfast dish made with chia seeds, milk or yoghurt, and sweeteners (such as honey or stevia). Chia seeds are known to be a good source of protein, fibre, and healthy fats and are low in carbohydrates.
Moong Dal Chilla
A savoury pancake made with moong dal (mung bean) flour and flavoured with spices and herbs. This dish is high in protein and fibre and low in carbohydrates, making it idle as an Indian breakfast for Diabetes type 2.
Shakshuka
A Middle Eastern dish that has become popular in India, made with eggs cooked in a flavourful tomato-based sauce. This dish is high in protein, vitamins, and mineral. It can be low in carbohydrates depending on the number of tomatoes used.
Paneer Bhurji
This dish is made with crumbled paneer (cottage cheese), spices, and vegetables. Vegetables can include onions, capsicum, tomatoes, coriander and more. Paneer has high protein and low carbohydrate levels. And this makes the dish a good breakfast option for those on a low-carb or high-protein diet.
Methi Paratha
Methi parathas made with fenugreek leaves can be a good option for people with type 2 diabetes. Fenugreek has been shown to help regulate blood sugar levels. You can use whole wheat flour to increase the fibre content of the paratha. Also, use low-carb oil to make it a perfect Indian breakfast for Diabetes type 2.
Sprouts Salad
Sprouts salad is a high-fibre and low-carbohydrate breakfast option. It can be made with various sprouts like moong, chana, and matki. Add vegetables like cucumber, tomato, onion and seasoning with lemon juice and spices to make it a tasty and healthy breakfast option.
Conclusion
These varieties of Indian breakfast for Diabetes type 2 have several benefits for people with this condition. You can combine these delicious choices with Nutriplus Diabahealth to provide added nutritional support. Nutriplus Diabahealth is a nutritional supplement marketed to help manage blood sugar levels in people with type 2 diabetes.
Always remember, a balanced meal plan, personalized to an individual’s needs, can help manage blood sugar levels and improve their overall health. And it is important to seek advice from a healthcare professional before making any significant modifications to your diet, especially if you suffer from diabetes.
