Type 2 diabetes: Healthy food swaps on Christmas day to lower blood sugar
Type 2 diabetes is a condition in which the body can’t control the amount of glucose (sugar) in the blood. The body doesn’t respond to insulin properly and may not product enough, causing a person’s blood glucose level to become too high.
- Type 2 diabetes: Best meal for breakfast to lower blood sugar
If blood glucose isn’t controlled properly and stays to high, it can lead to a number of problems, including kidney failure, nerve damage, heart disease and stroke.
Eating a healthy diet can help manage blood sugar, and as well as eating a wide range of foods, including fruit, vegetables and some starchy foods like pasta, and keeping sugar, fat and salt to a minimum, the NHS recommends eating breakfast, lunch and dinner every day.
But when it comes to the first meal of the day, breakfast, particularly on Christmas day, what’s considered the best breakfast for keeping blood sugar levels in check?
If wanting a couple of slices of toast on the day, Diabetes UK recommends switching from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed.
It explains: “These are better for your diabetes and digestive health. They’re more filling too.”
Instead of jam it recommends trying a mashed banana.
Other healthy choices include low-fat cheese, cottage cheese with a coupe of fresh chopped dates, or note butter (one that doesn’t have nay additions like sugar or palm oil, and chopped banana.
Croissants, pastries and muffins are an ok choice, but should be kept as an occasional treat.
If you fancy something savoury for your Christmas day breakfast, the diabetes charity recommends oily fish instead of sausages and bacon.
It explains: “We should all try and reduce our intake of red and processed meat, and instead use oily fish such as heart-protecting salmon or kippers.
“They’re delicious served with scrambled egg, grilled tomatoes, mushrooms and wholegrain toast.
“Or why not try veggie sausages (just check the salt content).
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“It’s OK to have an occasional sausage or rasher of bacon, but try grilling instead of frying and remove any visible fat.
“You could also try topping wholegrain toast with scrambled egg, avocado, cottage cheese with edamame beans and tomatoes, or grilled tomatoes and mushrooms.”
When cooking your savoury breakfast you should try to limit the amount of oil you use.
Diabetes UK advises: “Cook with unsaturated vegetable oils, such as sunflower, olive or rapeseed, instead of butter or ghee.”
If it’s bowl of cereal you’re after on the day, it’s important to check the packaging for its content.
The charity says: “Although the packaging may make some cereals – like granola and cereal clusters – appear healthy, they are often full of free sugars and unhealthy fat. Some children’s cereals also have a lot of free sugar.
“Instead, why not switch to porridge? Porridge oats or the instant variety are both fine – just avoid those with added free sugars like honey and golden syrup.
“Wheat biscuits, shredded wheat or muesli (with no added sugar) are also great alternatives. For sweetness, add chopped fruit.”
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