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.
Sausage and bacon are incredibly popular breakfast foods, but many diabetics wonder if they can still enjoy these meaty favorites. As a diabetic, you may be looking for answers about how sausage and bacon fit into a healthy diet.
The short answer is yes, diabetics can eat sausage and bacon in moderation as part of a balanced diet. However, there are some important factors to consider regarding nutrition, preparation methods, and portion sizes. With a few simple guidelines, sausage and bacon can still have an occasional place in your meal plan.
Nutrition Facts for Sausage and Bacon
When evaluating any food for diabetes it’s essential to look at the nutrition facts especially carbohydrates, fats, and sodium.
Sausage Nutrition
There are many varieties of sausage from breakfast links to Italian sausage. In general, 2-3 ounces of pork sausage contains
- Total Carbs: Around 1-2 grams per serving
- Saturated Fat: 5-8 grams
- Protein: 10-15 grams
- Sodium: 500-900 milligrams
Go for fresh, minimally processed sausage without a lot of additional sugars or preservatives. Read labels carefully and choose low-sodium options when possible.
Bacon Nutrition
Two slices of pan-fried bacon (about 1 ounce) contains:
- Total Carbs: 0 grams
- Saturated Fat: 2 grams
- Protein: 7 grams
- Sodium: 500 milligrams
As with sausage, opt for uncured bacon without added sugars or chemicals like sodium nitrite. Center-cut bacon has a bit less fat than regular sliced bacon.
Are Sausage and Bacon Good for Diabetics?
In moderation, both sausage and bacon can fit into a diabetic diet plan, but there are some precautions to take.
Benefits
Here are some potential benefits of eating bacon and sausage for diabetics:
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Low in carbs: Sausage and bacon are nearly carb-free, so they don’t cause substantial blood sugar spikes. This makes them excellent options on lower carb diets.
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Protein-rich: Getting enough protein is vital for diabetics, and both sausage and bacon provide an excellent source. Protein helps keep you feeling full and satisfied.
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Flavorful: Sausage and bacon pack a flavor punch, so you may need less to feel satisfied and get that savory, salty taste.
Drawbacks
However, there are also some potential downsides of eating too much sausage and bacon:
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High in saturated fat: The American Diabetes Association recommends limiting saturated fat to no more than 10% of daily calories. Too much can raise LDL (“bad”) cholesterol levels.
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May increase heart disease risk: Processed meats like sausage and bacon are associated with an increased risk of heart disease when eaten regularly in large amounts.
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High in sodium: Processed meats tend to be very high in sodium, which can raise blood pressure. Limiting sodium intake is important for many diabetics.
Tips for Enjoying Sausage and Bacon
If eating bacon or sausage occasionally, here are some preparation tips:
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Choose uncured, no-sugar-added varieties with minimal processing. Check the ingredients list.
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Opt for lower-sodium options when possible to cut back on salt intake.
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Grill, bake, or pan fry instead of deep frying to reduce the amount of fat.
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Drain off excess grease after cooking. Blot with a paper towel.
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Stick to recommended portion sizes, about 2-3 ounces of sausage and 1-2 slices of bacon per serving.
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Pair with non-starchy veggies like spinach, Brussels sprouts, tomatoes or salad greens.
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Avoid sausage or bacon every day. Enjoy more as a weekly treat, not a daily habit.
Healthier Alternatives to Consider
If you want to limit processed meats like sausage and bacon, here are some healthier swaps to try:
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Turkey or chicken sausage: Contains less fat than pork sausage. Watch sodium content.
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Canadian bacon: Provides a leaner option that’s lower in fat and calories than regular bacon.
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Chicken or turkey bacon: Also leaner than pork bacon, but check labels for processed ingredients.
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Beans: Black beans, lentils or chickpeas offer fiber-rich protein to keep you full.
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Eggs: Scrambled, hard-boiled or poached eggs make an excellent breakfast protein.
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Smoked salmon: Delivers flavor along with heart-healthy omega-3 fatty acids.
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Nuts or nut butters: Provide plant-based fats and protein. Pair nut butter with apple slices.
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Lean pork tenderloin or chops: Offer similar taste with less fat in reasonable portions.
Key Takeaways on Sausage, Bacon and Diabetes
Moderation and variety are key when incorporating sausage and bacon into a diabetes-friendly diet. Here are some key tips to remember:
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Read labels and pick low-carb, low-sodium, minimally processed options.
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Stick to sensible portion sizes of 2-3 ounces of sausage and 1-2 slices of bacon per meal a few times a week at most.
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Grill, bake or pan fry instead of deep frying to cut down on fat.
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Pair with non-starchy vegetables and limit additional carbs at the meal.
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Substitute in leaner proteins often for more variety and better nutrition overall.
While sausage and bacon shouldn’t be everyday foods for diabetics, they can still be enjoyed occasionally without sabotaging your diet or health. By making smart choices and keeping moderation and balance in mind, processed meats can still have an occasional place at your breakfast table.
Four breakfast egg ideas
There are many different ways of eating eggs. People can try:
- Putting black or cayenne pepper on an egg while it’s boiling
- making a spinach or kale omelet
- Putting poached eggs on top of sweet potato “toast” or wholemeal or Ezekiel bread
- Putting vegetables and an egg together and baking in a muffin tin
To help your recipe taste better without salt, you can add green onions, tomatoes, garlic, cayenne pepper, diced jalapenos, and parmesan cheese.
Cereals may help people control their blood sugar levels because they have fiber, but some popular cereal brands have a lot of added sugar and not much fiber.
When shopping for cereal, the “5-5 rule” tells people to pick a brand that has at least 5 grams of fiber and less than 5 grams of sugar per serving.
When checking the label on any packaging, a person should also know the amount of included sodium.
Unsweetened muesli with unsweetened, higher-protein milk or milk substitute is a good fiber-rich, lower-sugar alternative.
Flavored and sweetened yogurts are often not a good choice for people with diabetes because they are high in fat and sugar. On the other hand, plain yogurt is a healthy choice for breakfast.
People with diabetes can pick either low-fat or full-fat Greek yogurt based on their weight and calorie goals.
A 100-g serving of unsweetened, nonfat Greek yogurt contains:
- calories: 59
- protein: 10.3 g
- fat: 0.37 g
- carbohydrate: 3.27 g
- calcium: 111 mg
People can sprinkle raspberries, blueberries, pumpkin seeds, or nuts on top of the yogurt to change the taste, texture, or sweetness.
Adding these accompaniments will make a protein-rich breakfast that offers some fiber and good fats.
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 you eat sausage if you are diabetic?
Are bacon and eggs ok for diabetics?
Is bacon or sausage bad for diabetics?
Can bacon raise your 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 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.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Should you eat sausage if you have diabetes?
Sometimes the best way to get quality food is to go directly to the source. One of the main concerns surrounding sausages is the excess salt, as salt intake is a common concern for many people with diabetes, especially if you have hypertension (high blood pressure).