If you have diabetes, or are at risk of getting the condition, there are some simple breakfast swaps you can make to help avoid symptoms, according to Diabetes UK
Breakfast has long been hailed as the day’s most crucial meal, yet some classic morning eats are brimming with sugars and fats.
However, there are plenty of scrumptious alternatives that can help fend off diabetes or support those already managing the condition. “Type 2 diabetes is a common condition that causes the level of sugar (glucose) in the blood to become too high,” the NHS explains. “It can cause symptoms like excessive thirst, needing to pee a lot and tiredness. It can also increase your risk of getting serious problems with your eyes, heart and nerves.”
According to the NHS, sticking to a healthy diet and staying active are key to controlling your blood sugar levels and overall wellbeing. The advice is to fill up on fruits, veggies, and starchy foods such as pasta, while keeping sugar, fat, and salt on the low. Diabetes UK has dished out a list of nutritious breakfast substitutions for those with the condition.
Five breakfast swaps
Cereal for porridge
Despite their health-conscious packaging, many cereals are actually loaded with added sugars and unhealthy fats, including cereal bars. A smart swap is porridge, whether you opt for oats or the instant variety just watch out for added sugars. Wheat biscuits and muesli are other good options.
Wholegrain for white bread
Opting for wholegrain bread over white offers more health benefits and keeps you fuller for longer. Look for wholesome choices like seeded batch bread, multi-seed, granary, soya, and linseed.
Mashed banana instead of jam
While jam may be a breakfast favourite, its high sugar content means it’s worth considering alternatives like mashed banana. Other toast toppers could include low-fat cheese, cottage cheese, freshly chopped dates, or nut butter.
Swap sausages and bacon for oily fish
Red and processed meats should be limited in your diet. Why not switch out your morning sausage or bacon for heart-healthy salmon or kippers? These delicious alternatives can be served up with scrambled eggs, grilled tomatoes, mushrooms, and wholegrain toast.
If you do fancy a sausage or bacon rasher, remember it’s healthier to grill rather than fry them.
Whole fruit over juices
Even pure fruit juices and smoothies can be packed with added sugars, so it’s better to stick to whole fruits and vegetables. If you’re partial to a fruit juice, try to limit yourself to 150ml a day, as recommended by Diabetes UK. And if you’re grabbing a coffee on the go, watch out for added syrups and purees which can be loaded with extra sugar.
But remember, alongside a healthy diet, regular exercise is key to managing your blood sugar levels. Aim for 2.5 hours of activity a week – whether that’s at the gym, in the park, or just getting out and about. As long as it gets your heart rate up, it counts!
