If you have type 2 diabetes, you might be interested to know that a low-carbohydrate breakfast can have some fantastic benefits for managing your blood sugar levels. Recent research published in The American Journal of Clinical Nutrition reveals that people with type 2 diabetes who followed a low-carb breakfast experienced a remarkable 74% decrease in post-meal glucose levels and had more stable blood sugar throughout the day compared to those who ate a standard low-fat breakfast.
Why is this? When people with type 2 diabetes consume carbohydrates, their blood sugar levels can rise quite rapidly, especially in the morning. So, one simple solution could be to reduce the amount of carbohydrates in just one meal a day, like breakfast, without making any changes to the rest of your meals.
The study in question involved a 12-week trial with participants at two different sites during the COVID-19 pandemic. The goal was to determine whether a low-carb breakfast could lead to better blood sugar control in people with type 2 diabetes compared to a low-fat breakfast. The researchers collected data on the participants' self-reported measurements, glucose monitoring, and dietary information.
Here's what the study found:
127 individuals with type 2 diabetes were included in the study group. After randomisation, 60 people were assigned to the low-carb breakfast group, while 61 were assigned to the low-fat breakfast group. After 12 weeks of following a low-carb breakfast, there was a slight decrease of around 0.3% in HbA1c levels. However, the difference in HbA1c levels between the two groups was only slightly significant. The study did not find any significant differences between the low-carb and low-fat groups in terms of BMI, weight, or waist circumference. Additionally, there were no significant differences in physical activity levels or feelings of hunger and fullness between the two groups during the study.
Based on these findings, it seems that a low-carb breakfast could be a simple dietary strategy to reduce overall calorie and carbohydrate intake. It can also help improve various measures of glucose control, as shown by continuous glucose monitoring, in people living with type 2 diabetes.
What Breakfast Food Can Diabetics Eat? Popular Low-Carb Breakfast Options
(not part of the study)
If you're someone who wants to follow a low-carb breakfast which is also filling and nutritious, there are plenty of delicious options to choose from. Here are a few popular ones:
Whisk together eggs with chopped vegetables like bell peppers, onions, and spinach. Cook the mixture in a non-stick pan with a little oil. Sprinkle some herbs and spices for added flavour. Click here for the best omelette recipes.
2. Moong Dal Chilla
Blend soaked and drained moong dal with water to make a batter. Add finely chopped onions, green chillies, and coriander leaves. Cook the batter like a pancake on a non-stick pan with minimal oil. Click here for the recipe for moong dal chilla.
3. Apple And Chia Seeds Smoothie
This smoothie is refreshing, satiating and immensely delicious. In fact, it is a perfect breakfast option for summer when you don't want to weigh down your tummy but also make it feel full. Click here for the step-by-step recipe for apple and chia seeds smoothie.
4. Masala Oats
Cook rolled oats with water and add your choice of vegetables like carrots, peas, and bell peppers. Season with spices such as cumin, turmeric, and chilli powder for a flavourful breakfast. Click here for an easy recipe.
5. Boiled Eggs
This is one of the quickest and simplest meals one can make for a healthy, low-carb diet. All you need to do is boil eggs, peel and cut them open and pop them in with the sprinkling of some masalas.
You can always modify traditional recipes to make them more diabetes-friendly by reducing or substituting high-carb ingredients.