A nutritious breakfast is essential for people with type 2 diabetes. Suitable options include smoothies, oatmeal, eggs, and fruit. Sourdough and other breads can also be a healthy addition.
Breakfast is an essential meal. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day.
Unfortunately, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes. Also, people with type 2 diabetes who want to keep their weight in check should avoid or eat less foods that are high in sugar and fat.
High blood pressure and heart disease are also more likely in people with diabetes, so people with this condition should eat less salty foods and unhealthy fats, especially animal fats.
However, there are many alternatives to sweet, high-fat, or salty breakfasts. There are many ways to make traditional breakfasts fit your needs, and some less common choices can be surprisingly tasty and filling.
The best breakfast is one that is high in fiber but low in added sugar, carbohydrates, and salt. Nutrient-dense foods provide a feeling of fullness, making it easier for people to resist unhealthful snacks.
In this article, we look at some healthful and tasty breakfast options for people with diabetes.
The body rapidly absorbs fruit juices with added sugar, and they may cause blood sugar spikes. There are juices that have less sugar, which can be a good choice, but some people may choose to stay away from artificial sweeteners.
Making a smoothie at home with whole fruit gives it the same sweet taste as juice and adds nutrients that are good for you and fight hunger.
Add a handful of oats or seeds, like chia or flax, to a smoothie with spinach, kale, or avocado to get a lot of fiber. Add sweetness by blending in frozen berries, bananas, apples, or peaches.
Studies have shown that fiber, especially cereal fiber, can help stop glucose from being absorbed and help keep blood sugar levels under control.
Adding protein and healthy fat to the smoothie can make it taste better and make you feel fuller for longer. Protein can also slow down the digestion of carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.
For protein, adding one-half of a cup of low-fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.
For many people with diabetes, bacon is off the menu The high fat and sodium content can cause dangerous spikes in blood sugar But what about turkey bacon? With its leaner nutritional profile, is turkey bacon a smart substitute that diabetics can enjoy? Let’s break down the pros and cons.
Understanding Diabetes and Diet
Diabetes is a condition where the body cannot properly regulate blood sugar levels. There are two main types:
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Type 1 diabetes – The body produces little to no insulin It is an autoimmune disease, usually diagnosed in childhood
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Type 2 diabetes – The body does not use insulin effectively. It accounts for 90-95% of diabetes cases and is often related to excess weight, poor diet and inactivity.
Managing carbohydrate intake is key for controlling diabetes Carbs break down into glucose and cause the greatest spike in blood sugar That’s why diabetics need to be mindful of the amount and types of carbs they eat.
Processed meats like bacon are generally not recommended for diabetics. They are high in fat, sodium and preservatives – all things that can destabilize blood sugar.
Nutrition Profile of Turkey Bacon
So what makes turkey bacon different? Here is how it stacks up against pork bacon nutritionally:
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Fat – Turkey bacon is much leaner, with about 1.5g fat per slice versus 5g in pork bacon.
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Saturated Fat – Turkey bacon has 1g saturated fat per slice, compared to 2g in pork.
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Sodium – The one downside is that turkey bacon is actually higher in sodium, with about 370mg versus 190mg per slice of pork.
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Protein – Similar protein content, around 3-4g per slice in both.
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Calories – Turkey bacon is lower, with 45 calories per slice instead of 60 calories.
So overall, turkey bacon is leaner and lower in calories than pork bacon. The sodium content is a concern, but watching portion sizes can help manage that.
Potential Benefits for Diabetics
The reduced fat and calories make turkey bacon a better option than pork for diabetics. Here are some of its potential benefits:
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Less impact on blood sugar – With less fat and lower calories, turkey bacon may cause smaller spikes in blood sugar compared to regular bacon.
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Lower saturated fat – Limiting saturated fat helps reduce the risk of heart disease, a major complication of diabetes.
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Lean protein source – Protein helps keep blood sugar stable and promotes feelings of fullness. Turkey provides protein without the high fat of pork bacon.
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Poultry instead of red meat – Some people with diabetes try to limit red meat like pork. Turkey bacon eliminates that concern.
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More versatility – The milder flavor of turkey bacon makes it easy to incorporate into recipes for breakfast, lunch, or dinner.
Precautions for Diabetics
While turkey bacon has some advantages, it is still a processed meat and should be consumed cautiously. Here are some precautions diabetics should take:
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Check labels – Choose turkey bacon with no added sugar and the lowest sodium possible. Watch out for other additives.
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Portion control – Stick to just 1-2 slices at a time, since even turkey bacon is high in sodium.
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Avoid daily consumption – The American Diabetes Association recommends limiting processed meats to no more than 2-3 servings per week at most.
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Pair with whole foods – Balance turkey bacon with healthy carbohydrates like fruits, vegetables and whole grains.
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Monitor blood sugar – Be alert to any spikes caused by turkey bacon for your body. Everyone responds differently.
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Don’t make it your only protein – Vary protein sources and incorporate other lean options like fish, poultry, beans or tofu.
Healthier Alternatives to Bacon
For people with diabetes looking to keep bacon on the menu, turkey is one option. But there are other alternatives that can satisfy the craving in a healthier way:
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Canadian bacon – Made from pork loin, Canadian bacon is leaner than regular bacon. Opt for uncured.
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Prosciutto – Dry-cured ham, prosciutto contains less fat than bacon, but offers that salty flavor.
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Salmon or kippers – Grilled or baked, oily fish provide protein without much effect on blood sugar.
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Tofu – Seasoned and baked tofu can mimic the crisp texture. Add liquid smoke for smoky flavor.
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Tempeh bacon – Made from fermented soybeans, tempeh bacon boasts protein, fiber and probiotics.
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Shiitake mushrooms – Sautéed shiitakes offer a satisfying umami, “meaty” taste and texture.
The Verdict
Overall, turkey bacon can be part of a healthy diet for diabetics when consumed in moderation. It provides lean protein, less saturated fat and a tasty alternative to regular bacon. But portion sizes must be watched carefully. And turkey bacon is best enjoyed along with a balance of veggies, fruits, whole grains and other healthy protein sources. Combined with proper medication and lifestyle management, turkey bacon can be an occasional breakfast treat for many with diabetes.
Yogurt, banana, and chia seed bowl recipe
Yogurt is a versatile base that people can top with their favorite ingredients.
The bananas and fiber in this recipe give it a lot of protein. The chia seeds add omega-3 fatty acids.
- In a big bowl, put in 1/2 cup of Greek yogurt without fat.
- Stir through vanilla extract and cinnamon to taste.
- Cut up a medium banana into thin slices.
- Add the banana slices to the yogurt that has been mixed, and then sprinkle the chia seeds on top.
Berry, avocado, and chia seed smoothie recipe
This smoothie recipe should be suitable for most people with diabetes:
- Add a whole avocado and half a cup of kale to 2 cups of frozen raspberries, blueberries, and strawberries. Blend until smooth.
- To thin it out, you can add water, almond milk, green tea, or low-fat milk.
- Chia seeds can be added to add good fat and extra fiber. The seeds won’t change the taste as long as the fruit is balanced.
Oatmeal is rich in fiber, which means it can slow blood sugar absorption, ease digestion, and fight hunger. It can be a healthy breakfast choice, but people should watch how they make it and what they put on top of it.
There are a lot of carbs in oatmeal, but only 0 grams of sugar and 4 grams of fiber in a 234-gram (g) or 1-cup serving that has been cooked in water. 6 g of sugar.
The same portion of oatmeal also contains:
- calories: 166 g
- carbs: 28.1 g
- protein: 5.94 g
- calcium: 21.1 milligrams (mg)
- iron: 2.11 mg
- sodium: 9.36 mg
People can increase the protein content of their breakfast oatmeal to help them feel fuller for longer.
Protein sources that a person can add to oatmeal include:
- protein powder
- Greek yogurt
- cottage cheese
- egg whites
- nut butter
Most oatmeal will include cooking instructions on the packaging. The below recipe is a general guide.
- In a pan, put in 1/2 cup of oats and 1 cup of water.
- On medium heat, let the oats soak up the water.
- Take the pan off the heat and add a protein source. Mix everything together.
- Finish the oatmeal with any toppings.
If you add cinnamon or fresh fruit to oatmeal instead of sugar, honey, or brown syrup, it will be tasty and low in sugar.
For an even healthier breakfast, walnuts, almonds, and other nuts can be added to give it texture and heart-healthy omega-3 fats.
A large boiled egg contains about:
- calories: 77.5
- protein: 6.3 g
- fat: 5.30 g
- calcium: 25 mg
- magnesium: 5 mg
- phosphorus: 86 mg
- sodium: 62 mg
- vitamin D: 44 international units (IU)
Eggs may also help prevent diabetes.
According to a 2015 study of males aged 42–60 years, those who ate the most eggs were 38% less likely to develop type 2 diabetes than those who ate the fewest eggs, despite the cholesterol content of this food.
This might be because eggs contain important nutrients that are good for your health and can be used instead of breakfast foods that are high in carbs or processed.
In a different study, people who ate two eggs every day for 12 weeks had much lower body fat and body mass index (BMI) than people who didn’t eat any eggs during that time.
Is turkey bacon healthier than the regular stuff?
FAQ
Should diabetics eat turkey bacon?
What is the best bacon for diabetics?
Can I eat bacon and eggs with type 2 diabetes?
What is the healthiest bacon to eat?
Can you eat turkey bacon if you have diabetes?
Turkey bacon is a highly processed meat product and should be eaten in moderation. Many studies have found that regularly eating processed meats may increase your risk of heart disease and type 2 diabetes by 18% and 27%, respectively ( 9, 10 ).
What are the best foods to keep diabetes under control?
To have diabetes under control you must consume foods with a low glycemic index. In addition, it is necessary to avoid eating foods with a high content of free sugars. You should eat foods rich in insoluble fiber, vitamins, and minerals.
Is turkey bacon healthy?
Turkey bacon is another controversial topic in the world of nutrition, and many health experts have strong opinions about it one way or another. The main appeal of turkey bacon is that it is lower in fat than traditional pork bacon.
Is Bacon bad for diabetics?
While bacon plays an important part in many people’s healthy diets, medical authorities concur that it is a complex dietary option for diabetics. Its high fat and salt content may induce blood sugar rises and major health concerns if consumed in excess. Are diabetics permitted to consume bacon and sausage?