Aol’s Everyday Health Proposes “Healthy Breakfast Ideas for People with Diabetes.”….NOT
Unfortunately, the breakfast suggestions in this article may actually help your disease progress, force you to require more medication, and contribute to longterm complications.
Today, I was scrolling through the lead stories on AOL. My eyes met a picture of a very large bagel. (Not the bagel at the right…that’s just funny!).
Underneath the picture was the teaser line…Who Should Eat This Bagel?
My first thought….who could they possibly recommend a gigantic bagel to? I was shocked when I clicked on the link and found that the giant bagel was being recommended as a healthy breakfast choice for people with type 2 diabetes.
I use bagels as an example of one of the highest concentrations of carbohydrate in the American diet…some top 70 grams of carbohydrate (close to 5 servings of carbohydrate each) and are known to demolish the blood sugar of those with diabetes.
In my book, The Metabolism Miracle, I actually chose the “bagel bomb” as a way to illustrate what happens to people with diabetes when they eat a bagel. And yet in this article on AOL, the bagel is being suggested to those with diabetes as a healthy breakfast choice.
The story gets worse. Pictured in the article is a young woman drinking either a glass of fruit juice or a fruit smoothie. Unless treating a low blood sugar reaction, people with type 2 diabetes should AVOID both fruit juice and fruit smoothies. Concentrated sugar will send blood sugar to the moon!
Keep in mind that carbohydrate is the #1 offensive nutrient for those trying to prevent or control diabetes. Carbohydrate is the main nutrient that converts 100% into blood sugar. High blood sugar is at the root of the long term devastating complications of diabetes including: Alzheimer’s disease, cardiovascular disease, heart attacks, stroke, certain cancers (including breast, colon, prostate, skin), kidney disease, nerve disease, circulatory disease, etc. Yes, carbohydrate is part of a healthy diet, but high carb intake WILL cause high blood sugar.
Here are the 7 breakfast recommendations offered specifically for those with type 2 diabetes the article proposed for people with diabetes to “keep energy up and blood sugar at a healthy level”.
1. Breakfast Shake: Carbs are: milk or yogurt, fruit, wheat germ.
2. Muffin Parfait: Carbs are bran muffin and then add berries and yogurt
3. Whole-Grain Cereal: Carbs are cereal, milk, fruit (suggests adding fruit to add “sweetness.”)
4. Scrambled Eggs and Toast (Only suitable breakfast as 1 slice of whole wheat toast is 15 grams of carb…. but consider using butter in place of margarine.)
5. Breakfast Burrito: Most tortillas/wraps have 45 grams of carb each
6. Scooped-Out Bagel Depending on the size and type of the bagel, scooping out the insides can still equal a high carb breakfast (over 35 grams)
7. Banana Yogurt Pancakes The biggest whammy…..and they actually provide the recipe: white flour, yogurt, banana, milk..and then maybe add some fruit
And then recommend this: To get more breakfast ideas and to make sure you are eating the right portion sizes and type of foods, work with a registered dietitian or certified diabetes educator. A dietitian can help create a meal plan that is right for you and your type 2 diabetes. (Except if the dietitian subscribes to the low calorie, low fat, high carb diet!)
Well, I am a registered dietitian and certified diabetes educator. I don’t subscribe to the traditional diet rhetoric that those with diabetes should strive for a low calorie, low fat diet as this traditional “ADA” diet is HIGH IN CARBOHYDRATE….the one nutrient those with diabetes CANNOT normally metabolize.
Here are some alternate real breakfast solutions…each contains only 1 serving of carbohydrate and protein, too!
1. Omelette (eggs or egg whites) with veggies, cheese, or salsa, 1 lite multigrain English Muffin, lightly buttered.
2. Low fat cottage cheese mixed with diced veggies (can make ahead), 1 slice of whole wheat toast with natural peanut butter
3. 1 cup Greek yogurt with chopped almonds and 1/2 cup berries
4. Crustless quiche with 3/4 cup of cubed melon
5. 2 slices lite whole grain toast spread with natural peanut butter and a glass of unsweetened soy milk or almond milk
6. Ricotta parfait: ¾ cup lite ricotta cheese mixed with ½ tsp of vanilla and 1 packet Stevia, ½ cup berries, chopped walnuts and 3 Triscuit crackers
7. Grilled cheese..2% cheese, 2 slices lite whole grain bread, butter….add some tomato slices if desired.
And here are a few truly helpful breakfast tips for those with type 2 diabetes:
–Add a cup of green tea (you can even use 2 green tea bags) for the antioxidant benefit of EGCG. (burns fat, lowers cholesterol, decreases cancer risk, thins blood)
–Have breakfast within one hour of waking up to gain control of your blood sugar as quickly as possible in the day. Until you eat breakfast, your liver is controlling your blood sugar with glycogen release….you can do a much better job!
– The sooner you eat (choose one of the above breakfast choices) the sooner your blood sugar normalizes).
–Never exercise on an empty stomach first thing in the morning. Try ½ banana, 1 lite yogurt, 11-20 grams net carb before morning exercise to enable your liver to “shut off”…otherwise, your blood sugar may increase while you exercise and the liver “fast and furiously” dumps glycogen.
–Plan on drinking lots of water during the day (64 ounces is a good goal). Caffeinated fluid does not count.
-Consider taking a multi vitamin right after breakfast (full stomach).
–When choosing breakfast cereals…find one with 11-20 grams net carb/serving, sugar 6 grams or less. Consider using unsweetened almond or soy milk (no appreciable carb) in place of milk.
Facebook: DianeKress….The Metabolism Miracle The Diabetes Miracle