Doctors suggest 7 breakfasts a week to help control blood sugar

A moderate, light and varied breakfast not only helps control diabetes but also nourishes the spleen and stomach, protecting long-term health.

What nutrients should diabetics prioritize for breakfast?

Doctor Chu Thi Dung, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said that people with diabetes or those who want to control their blood sugar need to supplement the following 3 groups of nutrients:

High-quality protein : Found in eggs, unsweetened milk, lean meat, fish, tofu, and beans. Protein helps create a feeling of fullness, reduces cravings, and slows the absorption of sugar into the blood.

Soluble fiber : Green vegetables, oats, chia seeds, brown rice... contain a lot of fiber to help stabilize blood sugar, improve intestinal microflora and reduce the risk of constipation.

Good fats : Omega-3 from sea fish, olive oil, avocado, walnuts, almonds. This is a source of nutrition that helps reduce inflammation and protect the heart - an organ vulnerable to damage in people with diabetes.

On the contrary, you should limit your consumption of refined starches (such as white sticky rice, noodles, cakes, and fruit juices high in sugar) because they can cause blood sugar to spike after meals.

Green vegetables, oats, chia seeds, brown rice... contain a lot of fiber to help stabilize blood sugar and improve intestinal microflora.

Suggested breakfast menu for the week

For ease of practice, patients can refer to the 7-day menu suggested by Dr. Chu Thi Dung below. Each dish is selected according to the principle: low GI, rich in protein, supplemented with fiber and good fats.

Second : Oatmeal porridge cooked with unsweetened milk, served with a boiled egg and boiled vegetables. Oatmeal contains a lot of β-glucan which helps reduce glucose absorption; eggs provide protein; vegetables add fiber.

Tuesday : Grilled chicken breast on a slice of whole wheat bread, served with a green salad mixed with olive oil. This meal is rich in protein, good fats and complex carbs, limiting the increase in blood sugar after eating.

Wednesday : A bowl of brown rice pho with a little lean beef, lots of blanched bean sprouts and herbs, and low-fat broth. Brown rice has a low glycemic index, making it a good substitute for white pho.

Thursday : Boiled sweet potatoes, a cup of unsweetened soy milk and a few walnuts. Sweet potatoes provide slow-digesting carbs, soy milk is rich in heart-healthy isoflavones, and walnuts provide omega-3.

Friday : Thin green bean porridge with coix seed, eaten with steamed fish and ginger. The porridge is refreshing, diuretic, suitable for diabetics with diabetes. Steamed fish is rich in protein and easy to digest.

Saturday : Brown rice noodles rolled with raw vegetables and lean meat, dipped in unsweetened fish sauce. This is a traditional dish with a healthy twist, still delicious but with a control on refined starch.

Sunday : Unsweetened yogurt mixed with chia seeds, served with avocado and almonds. The probiotics in yogurt help balance the intestinal microflora, the avocado provides good fats, and the almonds are rich in antioxidant vitamin E.

“Eat a scientific breakfast, eat a moderate lunch, and eat a light dinner”

There is a saying “eat breakfast like a king, lunch like a prince, dinner like a beggar”. However, according to Dr. Dung, it cannot be understood as “eating a lot, very sumptuously” in the morning, especially for people with diabetes.

“Breakfast for people with diabetes needs to be enough energy for half a day, combined with controlling the amount of starch and sugar. Eating too much can cause a sudden increase in blood sugar, even weight gain. Eating too little can lead to hypoglycemia, fatigue, and difficulty concentrating. In fact, a more reasonable principle for people with diabetes is: Eat a scientific breakfast - have a moderate lunch - have a light dinner,” Dr. Dung shared.

According to traditional medicine, eating a moderate breakfast helps strengthen the spleen, generate blood and qi, and nourish the body. If you skip meals, your body will easily become tired, dizzy, and lightheaded. If you eat too much, your spleen and stomach will be damaged, causing damp heat, affecting digestion and blood sugar control.

Studies show that “breakfast should be taken seriously,” not “eat as much as you want.” Patients can divide their meals into smaller portions, add low-glycemic fruits, or a few almonds mid-morning to avoid blood sugar fluctuations.

Source: https://thanhnien.vn/bac-si-goi-y-7-bua-sang-trong-tuan-cho-nguoi-muon-kiem-soat-duong-huyet-18525091107284681.htm