7 Day Breakfast Plan For Diabetics!

seven-day breakfast plan for diabetics to control your blood sugar and still enjoy their life well for diabetic who want to keep their blood sugar down and don't know what to eat for breakfast and they still want to have a good time right well i have a seven day breakfast plan to get you started hello everyone if you are looking for exclusive deals some blogs educational content every week delivered to your email subscribe to our newsletter at sugarmds.com right now now a big egg right they'll only have 70 calories six grams of protein that will be your first day it is calorie efficient protein rich and one egg has less than one gram of carbohydrates right now what if you ate two eggs well if you eat two eggs a day as part of your heart protein diet actually it can lower your fasting blood sugars and your avon sea levels which is an indicator for long-term blood sugar control let's say you're doing that on your first day for eggs it can be cooked poached scrambled and you can do it in a variety of ways if it is too boring for you can make an omelette with a variety of veggies such as spinach mushrooms bell peppers as an alternative option now because of their high protein and moderate fat and low carbohydrate content eggs are not only delicious but they're ideal for people with diabetes now again you can fry them you know not that fried food is great for you but if it is not affecting your blood sugars occasionally you can do that the second day you go for the yogurt with berries again greek yogurt with berries is super quick it's nice and pleasant dense choice if you have diabetes now daily products if used in a smart way can actually help regulate your blood sugar levels and even reduce your blood sugar levels right the research shows that and also bacteria in the yogurt which uh help in your digestion and it is great even you know to break down the sugars in your gut which is another finding that in that research that i've seen that the reason that greek yogurt actually helps diabetes with even with the berries you're getting around very minimal carbohydrates and stuff with yogurt if it is greek yogurt you can do some almonds in there if you want to if you want to have a little bit more calories if you're very active but again you will not have to add a lot of carbs to make it taste good your third day will be chia seed pudding you need to prepare that in advance it is super high in fiber it's beneficial with omega 3s right so chia seeds are super super choice for diabetics for breakfast that's going to be your third day now those carbohydrates can be absorbed and broken down slowly there are digestible carbohydrates around 12 grams of carbohydrates in one ounce of chia seed pudding but you're getting up to 10 grams of fiber again that fiber has no effect on your blood sugar level because also it slows your digestion and your absorption that soluble fiber in chia seeds may actually help reduce your blood sugar levels greatly i will say a mason jar full of chia seeds for example with some almond milk and vanilla that's your best bet to prepare a nice overnight pudding with chia seeds all you have to do is refrigerate overnight after mixing it thoroughly calories and the chia seed pudding will be 175 calories around 6 grams will be protein 11 grams of fat and only 16 grams of carbohydrate with a 10 grams of fiber right so if you want to you can actually top the chia seed pudding with some fresh low-carb fruits like blueberries or strawberries for some extra flavor if you like you can use sugar-free sweeteners like stevia for example if you want it sweeter now your fourth day will be oatmeal okay now that's your fourth day but you are going for the steel cut not the instant ouch okay you are going for a cup not for a bowl they can be healthy if not overdone like if not eating too much because there can still be a carbohydrate load if you're eating too much of it if you're going for half a cup of like cooked oatmeal for example you're gonna need around 250 cc of water to cook that and you're going to end up with 154 calories and you're going to have 5 grams of protein and you're going to have around 27 grams of carbs in that dish and 4 grams of fiber you know oats help with the cholesterol control as well but there is something in oats it's called a beta glucan that's a special type of fiber again it stimulates a hormone in your gut called peptide yy which you know helps you feel full and that's stimulated by this butter glucon that is present in oatmeal you can add some cinnamon for example some berries some almonds to it or even some greek yogurt if you want to to enhance the flavor your fifth day will be multigrain avocado on a toast that is simple and is popular you can use a nice multigrain avocado toast that is pretty much suitable for every diabetic as long as you're not eating too many of that now as you know avocados are abundant in fiber and monounsaturated fatty acids which are two nutrients that help keep your blood sugar levels stable after a meal especially breakfast the fiber in the multigrain bread is also a factor so maybe make sure that when you're buying those you're getting a lot of fiber because some multigrain breads are not necessarily good for you but you are going to end up with you know 30 calories in that and then if you add a half an avocado that will go up to 250 calories 9 grams of protein in that serving 24 grams of carbohydrates and 11 grams of fiber so not bad huh now if you want to boost the protein and fat content in that dish because you're not gonna have a lunch you're going to go for a long time without eating you may throw in there some eggs as well now you put some pepper and some some salt some chili sauce whatever you want and there you go you have a taste explosion on your sixth day you're going to have a low carb smoothie now yes people can still enjoy a tasty low-carb smoothie and you can have pretty good ingredients in there now even though smoothies are normally having carbohydrates and sugar it is possible actually to make you yourself a low carb smoothie out of a half an avocado half a cup of almond milk and half a cup of greek yogurt and a little bit of a vanilla extract now more than 254 calories are in there but that's not too bad because you're getting 15 grams of protein 16 grams of fat and only 15 grams of carbs you're getting 7 grams of dietary fiber as well now you can add some stevia if you want some sweetness in there but a half a scoop or a full scoop of protein powder is sometimes also used if you need that extra protein not everybody does some people with chronic kidney disease have problem with that for example but it can help you with the hunger in the long term on the seventh day you're going to have a fruit and nut bowl with the cottage cheese now cottage cheese i said because it is soft it is creamy it is delicious right and like i said if you use the dairy products your advantage it can actually help lower your insulin resistance which is a super common problem among diabetics right so as a standalone ingredient it is not particularly very tasty or flavorful but if you want it to be even creamier you can actually put in a food processor and blend it you can add some fruits and nuts for example and there you go you have a great sweet delicious ball for your breakfast you are getting around uh in a quarter cup of a cottage cheese you're getting 37 grams of that is with some blueberries for example it's going to contain 190 calories you're going to have 9 grams of protein you're going to have around 9 grams of fat and 13 grams of carbohydrates in most cases and three grams of fiber as well now you're covered don't ask me again what am i gonna have for breakfast for your diabetes so the seven-day plan and if you keep repeating that it's not boring and it's going to give you results remember that and also remember to subscribe to this channel and also go to our website please and go become a vip member by subscribing to our newsletter at sugarmds.com i'll see you in the next video hey guys i hope you are enjoying this channel so far and i hope you subscribed already if you didn't do it and if you did watch this video right there i think that will help you too

Channel: SugarMD

Views: 801,817

Keywords: Diabetic breakfast, What to eat for breakfast diabetes, Breakfast for diabetic, Diabetes friendly breakfast ideas, SugarMD, Sugarmds, Dr ergin, Diabetic diet, Diabetes foods to eat

Id: _p_LkeCTyPQ

Length: 8min 40sec (520 seconds)

Published: Fri Jun 17 2022