What you eat for breakfast influences how quickly your blood sugar level dips.
A proper breakfast not only provides energy to get you going, it also helps maintain stable blood sugar throughout the morning. If you skip a nutritious and filling breakfast, you could become weak, irritable, hungry and tired. By choosing wisely, you can come up with many ideas for nutritious breakfasts.
Cereal and Toppings
A bowl of whole-grain cereal and low-fat milk topped with fresh berries and nuts is an excellent breakfast option. The whole grains, berries and nuts are high in fiber, which helps maintain stable blood sugar after eating. The protein from the milk, the carbohydrate from the whole grains and the fat from the nuts also get digested more slowly, providing ongoing energy and stabilized blood sugar.
Speedy Huevos Rancheros
Place a boiled or poached egg on a bed of pinto beans and top with fresh salsa and grated low-fat cheese for a speedy version of huevos rancheros. These foods not only keep glucose levels stable by being digested more slowly, they also impart a festive touch to your breakfast. The fiber-rich beans also contain protein and carbohydrate. Eggs contain protein, vitamins B-12 and D, riboflavin, and folate, which is critical for new cell development.
Create a breakfast parfait. Layer protein-rich plain yogurt or low-fat cottage cheese, fresh berries and granola in a dessert dish. The fresh berries are packed with fiber and vitamin C, which helps make connective tissue and heal wounds. The granola is also fiber rich and full of B vitamins, which are essential for healthy skin, hair, blood and brain and nervous system functions. The B vitamins also help support energy conversion of food. Plain yogurt also contains calcium, which builds and protects bones and teeth and aids blood clotting.
Egg and Veggie Scramble
Scramble baby spinach leaves with a whole egg and an egg white, sprinkle with low-fat cheese and serve with a slice of whole-grain bread and a grapefruit half. This breakfast not only has staying power, it is also packed with nutrients. Spinach contains beta-carotene, which your body converts into vitamin A, a critical factor needed for healthy vision. Grapefruit is full of vitamin C, a powerful antioxidant that protects your body against free radicals, which are unstable oxygen molecules that damage cells.
A breakfast shake is an excellent choice on those rushed mornings. Blend low-fat milk or plain yogurt with fresh fruit, such as bananas, blueberries or strawberries, a few almonds and several ice cubes. Bananas contain vitamin C, vitamin B-6 and potassium, which helps balance body fluids and supports a steady heartbeat. Almonds are fiber rich and credited with lowering LDL, or bad, cholesterol. This shake keeps your blood sugar stable for hours, but it can be ready in minutes.