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.
Bacon and sausage are popular breakfast foods that many people enjoy However, if you have diabetes, you may wonder if these fatty, processed meats are good options for you. This article will examine the benefits and drawbacks of eating bacon and sausage for diabetics.
An Overview of Diabetes
Diabetes is a chronic condition where the body cannot properly regulate blood sugar levels. With type 1 diabetes, the body does not produce enough insulin, the hormone needed to shuttle sugar from the bloodstream into cells. In type 2 diabetes, either the body doesn’t produce enough insulin or the cells become resistant to insulin.
In both types of diabetes, this results in high blood sugar levels, which can cause serious complications if left uncontrolled. Therefore, it’s important for diabetics to follow a healthy diet that helps maintain steady blood sugar levels.
Bacon and Sausage Nutrition
Bacon and sausage are made from fatty cuts of pork that are cured, smoked or processed in some way. Here is a quick nutrition overview
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High in fat and calories – Most of the calories come from fat. Even lean varieties contain around 50% fat.
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High in sodium – Curing and smoking adds a lot of sodium, around 400-1000 mg per serving.
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Nitrates/nitrites – These preservatives are commonly added to cured and processed meats. Some evidence links nitrates/nitrites to increased cancer and diabetes risk.
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Varies in carbs – Fresh sausage can have up to a few grams of carbs per serving. Bacon and smoked sausage are very low carb.
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Protein – 2-7 grams per serving. Not a significant source compared to other protein foods.
Potential Benefits for Diabetics
Can bacon and sausage fit into a diabetic diet? Here are some of the potential benefits:
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Low carb – Most bacon and sausage is very low in carbs, usually less than 1 gram per serving. Choosing low carb foods can help control blood sugar.
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Protein and fat – Bacon and sausage provide protein and fat to help you feel full. Proteins and fats have minimal impact on blood sugar.
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Flavor – The rich, savory flavor of bacon and sausage is satisfying. Choosing tasty foods makes it easier to stick to a healthy diabetic diet.
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Convenience – Pre-cooked, ready-to-eat options make assembling meals quick and easy. This can help diabetics make healthy choices when time is limited.
Potential Drawbacks for Diabetics
However, there are also some potential drawbacks of eating bacon and sausage:
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High in fat and calories – The high amounts of fat and calories can promote weight gain, which contributes to diabetes progression and complications.
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Processed meats may increase diabetes risk – Some research indicates processed red meats are associated with a 19% increased risk of developing diabetes.
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Nitrates/nitrites – These preservatives may impair insulin secretion and contribute to insulin resistance.
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High sodium – Excess sodium intake is linked to high blood pressure, a common problem for diabetics.
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Loss of nutrients – Processing methods may lower nutrient levels compared to fresh meat.
Healthier Options for Diabetics
Rather than bacon and sausage, here are some healthier meat choices:
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Lean cuts – Top round, sirloin, flank steak have just as much protein, fewer calories/fat.
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Skinless poultry – Chicken and turkey are excellent low-fat options. Choose skinless cuts to avoid excess fat.
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Fish and seafood – Salmon, tuna, shrimp provide omega-3 fats that protect your heart.
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Lean ground meats – At least 90% lean ground beef, turkey, or chicken have less fat than sausage.
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Plant proteins – Beans, lentils, tofu, and tempeh are smart choices as they have no saturated fat.
Tips for Incorporating Bacon and Sausage
If you do occasionally enjoy bacon or sausage, here are some tips:
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Check labels – Look for reduced sodium options with no added sugars.
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Watch portions – Stick to 1-2 slices of bacon or 2-3 oz. sausage links.
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Balance with veggies – Serve bacon bits on a salad or add sausage crumbles to a veggie omelet.
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Choose wisely – Opt for turkey bacon or chicken sausage for a leaner choice.
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Limit frequency – Enjoy bacon or sausage once a week or so, rather than daily.
The Bottom Line
Bacon and sausage are high in sodium, nitrates, saturated fat, and calories – all things that need to be limited in a diabetic diet. While an occasional serving can be incorporated into your meal plan, rely more on lean meats, fish, poultry, plant proteins, eggs, and low-fat dairy as your main protein sources. Focusing on whole, minimally processed foods will provide maximum nutrition. With smart food choices and proper portion control, diabetics can still enjoy a varied, flavorful diet.
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.
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.
can diabetes eat sausage | diabetic diet food tips | Healthy diet | diet for Diabetes
FAQ
Can diabetics eat sausage?
Are bacon and eggs ok for diabetics?
Will bacon raise blood sugar?
Can diabetics eat bacon and sausage?
While diabetics can still consume bacon and sausage in moderation, it’s recommended that they limit their intake due to the potential risks associated with processed meats. Instead, incorporating lean protein sources like poultry, seafood, and plant-based protein sources like nuts and legumes can be a healthier option for managing diabetes.
Can cabbage be eaten by people with diabetes?
Yes, it even helps in the treatment of diabetes because it is rich in fiber and has an antioxidant that helps to lower blood sugar levels.
Can you eat sausage if you have diabetes?
Sausage is often made from pork, though it can be made from other meats like turkey and chicken. Try to focus on lower sodium, leaner sausage options when choosing sausage. *Unrelated to diabetes, remember that processed meats should be consumed in moderation for other health reasons like cancer prevention and GI health.
Can diabetics eat bacon?
Those who have diabetes should limit or avoid high-fat cuts of meat, such as sausage and bacon, because they’re high in saturated fats. We’ll discuss whether bacon is safe for diabetic people or not. Pork bacon has a very low carb content: 1.28g per 100g.