What nutrients should people with diabetes prioritize for breakfast?
According to Dr. Chu Thi Dung from the University Medical Center of Ho Chi Minh City - Branch 3, people with diabetes or those wanting to control their blood sugar need to supplement their diet with the following three groups of nutrients:
High-quality protein : Found in eggs, unsweetened milk, lean meat, fish, tofu, and legumes. Protein helps create a feeling of fullness, reduces cravings, and slows the absorption of sugar into the bloodstream.
Soluble fiber : Green vegetables, oats, chia seeds, brown rice, etc., are rich in fiber, which helps stabilize blood sugar, improve gut microbiota, and reduce the risk of constipation.
Good fats : Omega-3s from marine fish, olive oil, avocados, walnuts, and almonds. These nutrients help reduce inflammation and protect the cardiovascular system – an organ easily damaged in people with diabetes.
Conversely, it is necessary to limit the consumption of refined carbohydrates (such as white sticky rice, rice noodles, pastries, and sugary fruit juices) because they can cause blood sugar levels to spike after meals.
Green vegetables, oats, chia seeds, brown rice… are rich in fiber, which helps stabilize blood sugar and improve gut microbiota.
Suggested breakfast menu for the week
For ease of application, patients can refer to the 7-day meal plan suggested by Dr. Chu Thi Dung below. Each dish is selected according to the following principles: low GI, high in protein, and provides fiber and healthy fats.
Option two : Oatmeal porridge cooked with unsweetened milk, served with a boiled egg and boiled vegetables. Oats contain a lot of β-glucan which helps reduce glucose absorption; the egg provides protein; and the vegetables add fiber.
Third : A slice of whole-wheat bread with pan-fried chicken breast, served with a green salad mixed with olive oil. This meal is rich in protein, healthy fats, and complex carbohydrates, helping to prevent post-meal blood sugar spikes.
Fourth : A bowl of brown rice pho with a small amount of lean beef, plenty of blanched bean sprouts and herbs, and a low-fat broth. Brown rice has a low glycemic index, making it a suitable alternative to white pho.
Thursday : Boiled sweet potatoes, a glass of unsweetened soy milk, and a few walnuts. Sweet potatoes provide slow-digesting carbohydrates, soy milk is rich in heart-healthy isoflavones, and walnuts provide omega-3s.
Friday : Thin mung bean and barley porridge, served with steamed fish with ginger. This porridge is refreshing, diuretic, and suitable for people with diabetes who experience excessive thirst. The steamed fish is rich in easily digestible protein.
Saturday : Brown rice noodles wrapped with fresh vegetables and lean meat, dipped in unsweetened diluted fish sauce. This is a traditional dish with a healthy twist, still delicious but with reduced refined carbohydrate intake.
Sunday : Plain yogurt mixed with chia seeds, served with avocado and almonds. The probiotics in the yogurt help balance the gut microbiome, the avocado provides healthy fats, and the almonds are rich in antioxidant vitamin E.
"Eat a healthy breakfast, a balanced lunch, and a light dinner."
There's a saying, "Eat breakfast like a king, lunch like a prince, and dinner like a beggar." However, according to Dr. Dung, this shouldn't be interpreted as "eating a lot, a lavish meal" in the morning, especially for people with diabetes.
"For people with diabetes, breakfast needs to provide enough energy for half the day, while controlling carbohydrate and sugar intake. Eating too much can cause a sudden spike in blood sugar, even leading to weight gain. Eating too little, on the other hand, can lead to hypoglycemia, fatigue, and difficulty concentrating. In fact, a more sensible principle for people with diabetes is: a healthy breakfast - a moderate lunch - a light dinner," shared Dr. Dung.
According to traditional medicine, a sufficient breakfast helps strengthen the spleen, generate qi and blood, and nourish the body. Skipping breakfast can lead to fatigue, dizziness, and lightheadedness. Overeating can damage the spleen and stomach, generate damp heat, and affect digestion and blood sugar control.
Studies show that "breakfast should be taken seriously," not "eaten excessively." Patients can break their breakfast into smaller portions, add low-glycemic index fruits or a few almonds mid-morning to avoid blood sugar fluctuations.
Source: https://thanhnien.vn/bac-si-goi-y-7-bua-sang-trong-tuan-cho-nguoi-muon-kiem-soat-duong-huyet-18525091107284681.htm
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