If you’re a senior with type 2 diabetes, breakfast is the most important meal of the day. Researchers at Purdue University recently discovered that eating foods with a low glycemic index for breakfast may prevent a spike in blood sugar during the mornings, and even after lunch. The study also showed eating almonds as part of a balanced breakfast gives the feeling of feeling full and also lowered glucose levels.
1. Breakfast Shake
For a quick meal, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast.
2. Muffin Parfait
Halve a bran muffin or other high-fiber muffin, cover with a side of berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.
3. Whole-Grain Cereal
The right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal, farina (Cream of Wheat), or a bowl of grits. Watch what you add to it. Limit the butter and sugar, instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.
4. Almonds and Fruit
For a breakfast you can eat on the run, grab a healthy handful of whole, raw almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.
5. Scrambled Eggs and Toast
A tried and true favorite os Smile Senior Care, Scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a nonstick pan with cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.