Type 2 diabetes: Best and worst foods for breakfast to keep blood sugar levels normal

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Type 2 diabetes affects over 300 million people worldwide. It is characterized by high blood sugar levels and insulin resistance. Living with this condition means a person needs to be extra vigilant when it comes to their food choices. Doctor Andrew Thornber, Chief Medical Officer at Now Patient spoke exclusively with Express.co.uk to give his top tips for the best breakfasts to eat for those living with type 2 diabetes.

A high in fibre and low-sugar cereal (check the sugar content as some can be deceiving). Porridge is a great option, topped with nuts (no salt) and fruit (like berries or banana).

Choose a wholegrain bread, which is great for diabetes and digestive health. There are lots of varieties like seeded batch bread, multi-seed, granary, soya and linseed.

Avoid high sugar juices and smoothies. Best to try and make your own instead of buying a shop-bought variety and limit to about 150ml.

Avoid adding sugar and syrups into coffees.

Mashed banana on toast is a better option than jam or a sugary spread and limit high-calorie spreads and butter.

Scrambled eggs are always a good option with a piece of wholemeal toast.

Avoid pastries and croissants (keep for an occasional treat).

Add extra fruit and veg to bump up your fibre intake. Good options are berries, dried fruit or half a banana to your cereal, or grilled tomatoes to eggs on toast.

An occasional sausage or bacon is fine but try and grill rather than fry and remove any excess fat.

If in a rush, don’t grab a cereal bar, as usually high in sugar. A banana or an apple would be a better option.

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Breakfast is an essential meal. Research has shown that people with type 2 diabetes who eat breakfast are less likely to overeat throughout the day.

The importance is choosing a food item that keeps one feeling full for longer. Foods that have a low glycaemic index may help prevent a spike in blood sugar all morning long and even after lunch.

This will in turn kick-start the metabolism and provide energy throughout the day. Eggs and egg whites have a glycaemic index ranking of zero.

Since eggs do not have carbohydrates or any sugars, they do not have the potential to raise the blood glucose levels.

Shot of kombucha for breakfast

A study in diabetic rats found that kombucha slowed down the digestion of carbs, which reduced blood sugar levels. It also improved liver and kidney function.

Kombucha made from green tea is likely to be even more beneficial, as green tea itself has been shown to reduce blood sugar levels.

In fact, a review study of almost 300,000 individuals found that green tea drinkers had an 18 percent lower risk of becoming diabetic.

Further human studies are needed to investigate the benefits of kombucha for blood sugar control.

Having type 2 diabetes means that the body doesn’t control blood glucose as well as others.

When blood glucose stays too high for too long, serious health problems can develop.

It’s important to control your blood glucose through diet, exercise, and medicine.

This can delay or prevent kidney, eye, nerve, and heart disease, and other complications of diabetes.

This is why choosing the correct foods for breakfast can set you up for a healthy day with stabilised blood sugar levels.

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