People are increasingly developing diabetes today and only half of them have their blood sugar in control. But, eating right can easily control it. The ideal breakfast for diabetics should have a low glycemic index.
Eating breakfast increases mental ability while skipping it causes irritability, restlessness and low energy. Certain whole grains like barley, rye and oats also help in keeping blood sugar stable. These grains work better when had with proteins. So, your ideal breakfast can look like:
Two to three egg whites with one to two slices of whole wheat bread and a glass of mint and coriander juice
A glass of low-fat milk with wheat flakes and five to eight almonds
A bowl of oatmeal porridge with vegetables or with milk and a handful of walnut (three to four)
You can make chapatis with whole grain flour, stuff them with radish, green moong sprouts, cauliflower, broccoli and eat with low-fat curd.
Other options include besan chilla, moong dal chilla, sprouts bhel, wheat dalia with dal and vegetables.
Some recipes for a diabetes-friendly breakfast:
Broken wheat upma — Cook broken wheat upma with veggies and onions. Also, you can add ginger and green chillies for flavour. It makes a good low-sugar breakfast for diabetics.
Bran biscuits are made with wheat flour and bran in 3:1 ratio. Add little cow’s ghee, salt and jeera seeds. Mix to form smooth dough. Roll into a 0.5-inch thick slab. Cut into the desired shape and bake at 200 degrees Celsius for 15-20 minutes. Enjoy them with green chutney and cucumber and tomato slices.
Vermicelli khichdi is a very simple breakfast. Heat oil in a pan; add mustard seeds, urad and chana dal and saute till golden brown. Add the onions, green chilly, curry leaves, and saute them also. Add diced tomato and carrots. Now add turmeric powder, salt and four cups of water. Let it boil. After few minutes, add vermicelli. Cook till the water disappears.
Apple porridge is delicious and nutritious, made by pressure-cooking broken wheat and rolled oats together with skimmed milk. Add sweetener is required. Serve chilled with apples and dash of cinnamon powder.
Chicken and vegetable sandwich makes for a quick filler. Make a stuffing of chopped and sauteed capsicum, cabbage, onions and finely shredded, cooked chicken. Dress it with kashundi (mustard dressing) Serve hot with tomato chutney or mint and coriander chutney.
Dr Anjali Mukerjee is a nutritionist and founder of Health a nutrition counselling centre.