Diabetes type 2: Breakfast foods known to keep blood sugars healthy – what to eat

This Morning: Type 2 diabetes can be 'devastating' says expert

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Type 2 diabetes can either be life-changing or negligible depending on how the condition is managed. This is because the main mechanism that drives it includes unstable blood sugar levels with certain foods triggering this system even further. Therefore, the key to keeping blood sugar level spikes at bay is to think carefully about your food choices particularly in the morning time.

Avocados

Avocados are rich in polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) which are important components of a healthy blood sugar eating plan.

These types of fat can improve insulin sensitivity.

They can also help increase feelings of satiety and have a healthy impact on keeping blood sugars stable throughout the day.

Studies have shown avocados can lower the risk of metabolic syndrome.

This is a group of risk factors that can increase the risk of type 2 diabetes.

Whole grains

Whole grains have higher amounts of fibre, phytochemicals, and nutrients, and can help to regulate blood sugar.

Breakfast foods rich in whole grains can include oatmeal, whole grain rye bread, or spelt.

One study found that whole grain consumption benefited insulin sensitivity.

The study looked at participants having a diet rich in whole grains and saw their fasting insulin rates were 10 percent lower after consumption.

Whole-grain bread has a GI score of 51, and whole-grain pasta has a GI score of 42.

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Sour cherries

While all fruits can raise blood sugar levels, some have a lower glycaemic index (GI) score such as sour cherries.

Sour cherries have a chemical called anthocyanins.

Studies have shown that anthocyanins may protect against diabetes and obesity.

Experts advise if you’re a fan of fruits, try eating more sour cherries instead of bananas, pears, and apples.

Berries

Blackberries and blueberries can help keep high blood sugar levels at bay.

These berries are high in fibre and have the highest concentrations of anthocyanins.

They also prevent spikes in blood sugar after eating starch-rich meals.

One study found that by adding blueberry bioactive (22.5 g) to smoothies helped improved insulin sensitivity in insulin sensitivity.

Breakfast choices to avoid include granola with chocolate containing 24g of sugar, granola with dried fruit, nuts or seeds containing 10.8g, and sugar frosted cornflakes containing 11.5g of sugar.

Adults should have no more than 30g of free sugars a day, (roughly equivalent to seven sugar cubes).

Fruit juices are another sugar culprit which could play havoc on blood sugars throughout the day.

If you are consuming fruit juice, experts advise one small glass a day.
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