Knowing what to eat to lower your blood sugar levels can be a particularly challenging task, especially at breakfast when insulin levels tend to be slightly higher.
A doctor has taken to YouTube to share a breakfast he recommended to individuals seeking to reduce their blood glucose.
Dr James O’Donovan explained that a breakfast high in protein and fibre is an excellent alternative to a typical breakfast of processed cereals or pastries. He suggested a recipe that incorporates these food groups.
He said: “The breakfast is really quick and easy to make and will help keep you full.”
The doctor recommended a breakfast featuring quinoa
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The doctor shared how to make a cinnamon apple quinoa breakfast and explained the benefits of it. He shared how to make five servings.
He said: “You will need two and a half cups of quinoa, seven and a half cups of water, five apples, two and a half tablespoons of cinnamon. People can include Greek yoghurt and chopped nuts.”
Dr O’Donovan said to begin with, peel and core both apples then chop them into bite-sized pieces. Then, add the quinoa, water and apples to a large saucer. Bring them to a boil and simmer for 20 to 25 minutes.
“The apples will be soft and the quinoa will have absorbed the water. Then, stir in cinnamon and transfer the mixture into five bowls. You can serve it with a dollop of plain, unsweetened Greek yoghurt and a sprinkle of chopped nuts. Greek yoghurt is high in protein and will keep you feeling fuller for longer. Nuts are high in protein and fibre and are good for your digestive system.”
As well as eating a breakfast like this, the doctor shared five principles people who have been diagnosed with diabetes should aim to follow.
He said: “Cut down on your consumption of red, processed meats and highly processed carbohydrates such as white bread and swap them for wholegrain varieties.”
Individuals should aim to have at least five portions of fruits and vegetables a day and try to manage their portion sizes.
The doctor explained: “Planning out your meals in advance, can help you feel in control of your diabetes and prevent you from falling back on unhealthy options out of convenience or hunger.”
The doctor said that planning out meals can help people establish control of their diabetes
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“This will help you to stick to your healthy eating goals to help manage your type two diabetes.”
The doctor did emphasise that whilst this breakfast is healthy and nutritious if you are concerned about your blood sugar levels or any other aspects of your health, it is important to speak to your GP.
Britons have also been recommended three supplements that can “improve insulin sensitivity and lower blood sugar levels.”
People have been told to keep an eye out for berberine, chromium and alpha lipoic acid (ALA) due to the health benefits they possess.
