Breakfast time... a bowl of cereal and a glass of orange juice... think again! Especially if you are living with type 2 diabetes.
Eating fast acting carbohydrates such as a bowl of low fibre cereal, could lead to even higher spikes in blood glucose levels. This is even more prevalent at breakfast time. Some evidence suggests that for some of us the hormones that wake us in the morning and get us out of bed, such as cortisol, can potentially make us more insulin resistant in the morning time especially if we have type 2 diabetes. We also may have more glucose being produced by our liver to give us the energy to get out of bed.
Ditch the fruit juice or a smoothie too...although fruit juice is a natural sugar it still causes the blood glucose to rise rapidly the same as a glass of any sugary drink.
So what can I eat?
To avoid high post breakfast blood glucose spikes... go for high protein, high fibre, and low carb. The perfect start to the day?... Shakshuka (baked tomatoes, onions and eggs), and add some beans to increase the fibre!
Or think Mediterranean... why not opt for an veggie omelette with feta, or smoked salmon and scrambled eggs, or natural plain, or coconut, yoghurt with a small handful of nuts and seeds on top (but sadly avoid the honey).
Save your wholegrain carbs for lunch or dinner!
Lucy Diamond, Lift's Specialist Diabetes Dietitian