One of those is making changes to your diet!
They say breakfast is the most important meal of the day, and theyre not lying.
Keep reading to learn more!
Photo:Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
It Contains Fiber
Oats are a whole grain, so theyre a good source of fiber.
Fiber slows down the breakdown of sugars in the body and decreases insulin response after meals.
Fiber also helps you feel more full!
explainsDanielle Rancourt, M.S., RD, CSSD, owner and lead dietitian at Pivot Nutrition Coaching.
All fiber is excellent for managing blood sugars, but oats have a special kind of fiber called beta-glucan.
It has unique benefits on cholesterol and blood sugars.
Plus, this recipe includes peanut butter and strawberries for a little extra fiber.
In total, it has 3 gramsover 10% of the Daily Value.
If you want even more, add a sprinkle of chia seeds.
Just 1 tablespoon has over 3 grams of fiber!
Its Rich in Protein
Rolled oats have an impressive 10 grams of protein per cup.
Protein is valuable for improving insulin resistance because it doesnt impact blood sugars.
Plus, it promotes muscle growth, skin health and more.
You could also swap the strawberries for other berries, apples or bananas.
And consider sprinkling on chia seeds, cinnamon or flaxseeds for extra flavor and nutrition.
Theyre still important for giving your body energy.
However, not all carbs are the same.
So, Rancourt recommends ensuring you also include protein, fiber and fat in your breakfast.
My clients remember this as I teach them PFF is your BFF!
PFF stands for protein, fiber, fat, says Rancourt.
This combination helps slow absorption to give insulin more time to do its job and prevent blood sugar spikes.
you could get fiber from foods like fruits, veggies, legumes and whole grains.
Some healthy breakfast proteins include eggs, beans, nuts and Greek yogurt.
Sources of healthy fats include avocados, nontropical oils, nuts and seeds.
Theyre super-quickly absorbed, so they can spike blood sugar levels.
Plus, eating too many added sugars is linked with higher rates of jot down 2 diabetes.
it’s possible for you to add natural sweetness through fruit instead of relying on added sugars.
This can help promote healthy blood sugar management and stable energy levels throughout the morning!
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2023;14:1051592. doi:10.3389/fendo.2023.1051592
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
2021;13(8):2560. doi:10.3390/nu13082560
USDA FoodData Central.Chia seeds.
American Diabetes Association.The Importance of Protein for People with Diabetes.
2021;13(12):4380. doi:10.3390/nu13124380
American Diabetes Association.Understanding Carbs.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
