Blood sugar control isn’t just about diabetes prevention and management; its benefits can extend much further for people looking to improve their hormone regulation.
Charmaine Dominguez, a registered dietitian who helps people reverse type 2 diabetes, believes that the first meal of the day plays a crucial role in blood sugar control.
In a recent clip 'three breakfasts to balance morning blood sugar and reverse insulin resistance', Charmaine shared ideas that meet key criteria for blood sugar management: they’re high in protein, low in saturated fat, and high in fibre.
“I have a few criteria when it comes to breakfast. First, it has to be high in protein because amino acids can stimulate beta cells and help balance blood sugar,” explained Charmaine.
Charmaine recommends ingredients high in fibre and protein
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“Second, it has to be high in fibre because fibre is great for blood sugar balance and helps reverse insulin resistance.
“It also has to be low in saturated fat because a high intake of saturated fat contributes most to insulin resistance.”
According to Charmaine, tofu scramble is the first breakfast that ticks all these boxes.
As a complete protein source, tofu contains all the essential amino acids, along with iron and calcium.
“Tofu is high in protein, and if you like a savoury breakfast, you can just crumble the tofu and add turmeric, garlic powder, salt, pepper, or even chives,” she said. “This will give you a low-saturated-fat, high-protein breakfast.”
Chickpea flour offers similar benefits because it digests slowly, reducing the likelihood of blood sugar spikes.
“The second breakfast idea is a chickpea flour pancake,” Charmaine shared. “Chickpea flour is high in both protein and fibre. You can simply mix it with almond milk to make a pancake.”
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Black beans are high in antioxidants
GETTYThe third suggestion on Charmaine’s list features black beans, which improve insulin sensitivity and slow down digestion.
“Black beans are a great source of magnesium, and pairing them with sweet potatoes, which have a lower glycaemic index than regular potatoes, makes for a balanced meal,” she said.
The British Diabetic Association urges anyone with type 2 diabetes to seek nutrition and lifestyle support from a professional.
Structured diabetes education will ensure you manage your blood glucose efficiently and avoid complications.