Healthy breakfast for a normal blood sugar

What Is a Good, Nutritious Breakfast?

A healthy balanced breakfast is a meal rich in carbs, fiber, protein and healthy fat. A breakfast is not limited to yogurt or eggs but there are many nutritious options.

Smaller Servings of Carbs

You need to count how many grams of fiber you are eating as over -sized portion may lead to sugar spike. To ensure you are taking the appropriate portion you need to measure exactly how much you are eating so try to measure 1 serving of dry oatmeal (1/2 cup or 45 grams) or shredded wheat (1 1/4 cup or 52 grams) for a week or two. This will help train your eye to recognize what a single portion looks like.

Nutrient Pairing

For blood regulation you need to pair carbs with protein and healthy fat.

Protein is a filling nutrient, has slow digestion and eventually the spike in blood sugar will be minimal. Adding it to your diet ensure to have steady blood sugar.

Moreover, healthy fats like avocados has slow digestion, keep you full for longer period and help in weight loss moreover control blood sugar. For example, have a bowl of oatmeal may cause blood sugar spike in people who are sensitive to carbs so adding nuts like chia or pumpkin seeds is an excellent way to boost nutrient value to your breakfast.

Breakfast Combos to Try

Here are some ideas for filling, nutritious breakfast combos — free of yogurt or eggs — that can help stabilize blood sugar levels and keep you energized throughout the day:

· Savoury oatmeal. 1/2 cup (45 grams) of rolled oats cooked with 1 cup (240 ml) chicken broth. Top with half of a sliced avocado, 1/2 cup (125 grams) of black beans, 1 tablespoon (8 grams) of shredded cheese, and 1 tablespoon (16 grams) of salsa.

· Quinoa porridge. 1/2 cup (45 grams) of quinoa, 1 cup (240 ml) of milk or non-dairy milk, topped with 1 teaspoon of cinnamon, 1 tablespoon (16 grams) of natural almond butter, 1/2 cup (75 grams) of bluebrries and 1 tablespoon (14 grams) of chia seeds.

· Avocado toast. 2 slices of sprouted grain toast topped with half of a mashed avocado, 1 tablespoon (8 grams) of feta cheese, and fresh, chopped scallions.

· Overnight chia pudding. 1.5 tablespoons (21 grams) of chia seeds, 3/4 cup (180 ml) of almond milk, 1/2 teaspoon (5 ml) of vanilla extract, 1 tablespoon (16 grams) of natural peanut butter, and 1/2 cup (75 grams) of fresh raspberries.

Sources:

https://www.healthline.com/nutrition/nutritious-breakfast

https://www.wholesomeyum.com/easy-low-carb-keto-oatmeal-recipe/