5 INCREDIBLE BREAKFASTS for Diabetics

Welcome to 5 Incredible  Breakfast Dishes For Diabetics. Do you love breakfast foods?  We wouldn't blame you!

Savory, filling classics can really  hit the spot, but choosing the wrong morning foods can also wreck your blood  sugar for the rest of your waking hours. But, guess what? We ve found  five easy-to-prepare, delicious, and cost-effective breakfast options which  will not only not heighten your glucose levels, they can help you improve your fasting  blood sugar, and your heart health!

So stay tuned, because we re taking the guess-work out of your diabetes-fighting  morning meal planning, with these: 5 INCREDIBLE BREAKFAST DISHES FOR DIABETICS Most weekday mornings, you may  not have much time to prepare a big meal. But reaching for a carb-heavy  energy bar or a sugar-filled cereal will only serve to slow you, and your  diabetes management, to a crawl. It's all about BALANCE meaning, just because  you re in a morning rush doesn't mean you can t whip up a nutrition-packed  meal in under five minutes.

And, when you ve got more time, there are  some amazing, diabetic-friendly savory dishes that can give you that opulent brunch  experience from the comfort of your kitchen. But also be sure to use balance in your  food choices, by picking the right types, and portions of quality protein, healthy fats,  complex carbohydrates, and antioxidant-rich foods. What specific breakfasts give you all  of these benefits in one dish or bowl?

Let's find out, starting with: COTTAGE CHEESE WITH PISTACHIOS AND BLUEBERRIES Including these 3 specific, easily-attainable, and cost-effective ingredients into a quick  breakfast can set you up for glucose success. COTTAGE CHEESE is one of the best dairy sources of PROTEIN, which helps to slow your digestion! That  means it can aid your body in reducing the amount, and speed of sugar that enters  your blood stream after a meal.

Protein also helps to increase your satiety!  This, too, aids your post-meal blood sugar control, and your weight management,  as it can keep you from over-eating. Plus, cottage cheese supplies a great  list of diabetes-fighting micronutrients, including PHOSPHORUS, and SELENIUM.

PHOSPHORUS helps to filter waste from your  kidneys, and it also aids heartbeat regulation. SELENIUM helps to reduce  the risk of heart disease, and studies suggest that it may improve  glucose metabolism and insulin sensitivity. And, get this: A recent study even showed that  participants who regularly ate cottage cheese had an average  38% drop in their blood sugar!

But now, you also need to  add some healthy fat content, and PISTACHIOS are a wonderful plant-based option. Many nuts, pistachios included,  supply OMEGA-3 FATTY ACIDS, which have been shown to lower levels  of artery-clogging LDL cholesterol, while increasing levels of  artery-cleansing HDL cholesterol. In fact, the journal Metabolism showed that  daily pistachio consumption improves heart disease risk factors in adult type 2 diabetics. 

This study also concluded that pistachios can help to reduce inflammation, benefit blood  pressure, and improve glucose metabolism. And don't forget to add some extra  antioxidant benefits to your quick morning meal by including a few  antioxidant-rich BLUEBERRIES. They're a good source of MANGANESE,  and a great source of VITAMIN K.

VITAMIN K aids blood clotting, and MANGANESE  plays a role in blood sugar regulation! Actually, studies show that blueberries can help  manage post-meal glucose and insulin levels. .

. . .

. potentially reducing the  risk of diabetes complications, while also increasing insulin sensitivity! So, for a super-quick but  super-nutritious breakfast, try cottage cheese with  pistachios and blueberries.

But, what if you do have a bit more time  on your hands in the morning? We've got the perfect 30-minute meal waiting  for you at the end of this video. First, did you know you can drink  your vegetables?

So, why not try a: CAULIFLOWER BANANA CHIA SEED SMOOTHIE If you rice your cauliflower in your  food processor, you can use that as a base for a nutrient-packed,  low-sugar morning smoothie! And, besides a blender, the only other  ingredients you will need is a small amount of unsweetened almond milk, a  few ice cubes, one under-ripe banana, some chia seeds, and maybe a few berries,  for added flavor and antioxidant benefits. Did you know?

. . .

ALMONDS are an excellent source of  heart-helping MONOUNSATURATED FATS, and they have been shown to create beneficial  effects for your blood fat levels. In fact, studies show that regularly consuming almonds  can reduce both post-meal glucose levels and long-term HbA1c levels, as well as harmful  LDL cholesterol levels for type 2 diabetics. CAULIFLOWER is a non-starchy cruciferous  vegetable that is low in carbohydrates but rich in essential micronutrients, including,  incredibly, VITAMIN C.

In fact, one cup of cauliflower supplies nearly 60% of the recommended  daily intake of this essential antioxidant, which has been found to slow digestion, effectively  helping to reduce the risk of a glucose spike. And studies show that the high fiber  content within cauliflower can aid weight management and post-meal glucose levels. Plus, cauliflower gives you GLUCOSINOLATES,  powerful sulfur compounds that reduce arterial inflammation, which helps to prevent  the build-up of plaque in the arteries.

BANANAS are a good source of POTASSIUM.  This mineral is vitally important, as it aids heart contractions, and it has been found  to reduce blood pressure and the risk of stroke. Try to choose a less ripe banana, as the starch content within bananas  increases as the banana ripens.

But also make sure to include some CHIA  SEEDS, because they are a great source of glucose-stabilizing FIBER, along with other  powerful antioxidants like CHLOROGENIC ACID, QUERCETIN, and KAEMPFEROL. These  phenolic compounds have been shown to improve cardiovascular health and  provide protection for your liver. Chia seeds also give you those  needed OMEGA-3 FATTY ACIDS, including ALPHA-LINOLEIC ACID, which has been  linked to a reduced risk of heart disease.

Omega-3s are also associated with improved eye  health, and a reduced risk Alzheimer's disease. Studies further show that the anti-inflammatory  effects of chia seeds can aid weight loss and blood pressure management while reducing  the risk of diabetes complications. So, while a cauliflower smoothie may not  sound super appetizing, hear us out.

. . By quickly combining the complex carbs of  cauliflower with the antioxidants of a banana, and the healthy fat content of chia seeds,  you'll set yourself up for a healthy day!

Are you enjoying this video? You can  show your support for Diabetes Smarts, and you can help our channel grow  by LIKING and SUBSCRIBING. And don't be afraid to tell us your  thoughts by COMMENTING BELOW.

Now, do you love AVOCADO? Who doesn't? !

?  So we've got a sensible and delicious avo morning meal waiting for  you, that's coming up next! First, if you want another  quick breakfast option, try: STEEL-CUT OATMEAL WITH WALNUTS AND APPLES Yes, it's actually ok to enjoy a bit of oatmeal, even if you suffer from erratic blood sugar. 

Just make sure to go for STEEL-CUT OATMEAL, which is a rich source of SOLUBLE  FIBER, especially BETA-GLUCAN. Studies show that consuming foods high in  soluble oat extracts, like beta-glucan, can increase your glucose tolerance  and reduce damaging inflammation. Beta-glucan has also been found to improve insulin  sensitivity while reducing artery-clogging LDL cholesterol.

It also aids your satiety,  thus helping you avoid over-eating. But why not further increase your feelings of  fullness by including some chopped WALNUTS, which give you a good portion of FIBER,  plus those wonderful OMEGA-3 FATTY ACIDS. They also give you ELLAGIC ACID, CATECHIN,  and PHYTIC ACID.

These antioxidants have been shown to promote cardiovascular health  while improving insulin sensitivity. And walnuts are another excellent plant-based  food for improving your LDL-to-HDL cholesterol ratios. Studies further show that  consuming walnuts regularly can significantly decrease total cholesterol  and triglycerides for type 2 diabetics.

One study published in The Journal  Of Nutrition even showed that regular walnut consumption can help women lower  their risk of developing type 2 diabetes! Don't miss out on extra fiber and antioxidant  content by adding a few slices of whole apple. Apple peels contain PECTIN, a type of  soluble fruit fiber that has been shown to significantly reduce blood cholesterol  and the development of atherosclerosis.

And, get this. . .

An apple a day can truly keep the doctor away, as a 2013 study found that consuming one whole  apple daily can significantly decrease fasting blood sugar levels while improving  lipid profiles for type 2 diabetics! So, easily and quickly prepare a steel-cut oatmeal with walnuts and apples for an amazingly  nutritious, glucose-protecting breakfast. What more luxurious but hearty and  nutrient-packed breakfast can you prepare in just half an hour?

Our favorite  diabetes-fighting breakfast is coming up next. First, if you love avocado, then  you'll go nuts. .

. and seeds, for: AVOCADO SMASH ON WHOLEGRAIN  TOAST WITH PUMPKIN SEEDS Most people love avocados, but there is still  a fear of over-consuming fat. But, fear not.

Avocado supplies heart-healthy  MONOUNSATURATED FATS, which have been proven to  benefit insulin sensitivity. In fact, a study from Diabetes Care  showed that diabetics who regularly consumed monounsaturated fats, especially from  avocado, experienced significant improvements to their lipid profiles, and it also helped  them maintain proper glycemic control. Avocados are also rich in DIETARY FIBER, which  aids post-meal blood sugar, and MAGNESIUM, which plays a role in carbohydrate  metabolism and insulin function.

Plus, avocados are another quality source of  heart-helping, diabetes-fighting POTASSIUM and VITAMIN C. They also contain the  antioxidants LUTEIN and ZEAXANTHIN, which can help older diabetics reduce  their risk of macular degeneration. But don't forget to add extra  antioxidant and fiber content, with powerful, and delicious PUMPKIN SEEDS.

These seeds are a wonderful source  of POLYUNSATURATED FATS, which help to reduce artery-damaging LDL cholesterol levels. They also give you a good amount of  MAGNESIUM, which plays an essential role in over 300 processes in your body. Magnesium  is especially important for heart beat regulation, nerve and muscle function, and  for managing blood sugar levels.

Be sure to top of all this amazing nutrition  by placing your smashed avocado and pumpkin seeds on top of 100% WHOLE WHEAT or WHOLE  GRAIN toast. Choosing whole grains means you will reap the full benefits of  grains, and extra fiber content. Whole grains are also an  excellent source of B VITAMINS, which aid red blood cell  production and brain health.

Plus, whole grain toast will  give you powerful PHYTOCHEMICALS, including LIGNANS, which have been shown to  reduce oxidative stress and inflammation, while aiding blood sugar regulation.  In fact, studies show that regularly eating whole grains can reduce your risk of  developing type 2 diabetes by as much as 30%! Now, what is the nutrition-packed savory  breakfast dish that is well-worth the effort?

SHAKSHUKA You've probably had this dish  without even realizing it, because recipes that closely resemble shakshuka  are popular breakfasts for many cultures. This is the ultimate in morning egg  dish nutritiousness and deliciousness! Most often, this egg and tomato  classic is served with some of the best ingredients of the Mediterranean  diet, including bell peppers, garlic, onions, parsley, and olive oil, along with  antioxidant-rich spices like cumin and paprika.

If you have time to prepare  this warm and hearty breakfast, you ll be rewarded with a great  helping of SOLUBLE FIBER, which aids your digestion and helps to manage  both cholesterol and blood sugar levels. Believe it or not, eating a few  EGGS per week has been shown to improve your cardiovascular health,  and your blood sugar regulation! In fact, a recent study found that type 2  diabetic and prediabetic participants who ate one egg per day had better fasting glucose  levels than participants who did not eat eggs!

Eggs are another great source of digestion-slowing  PROTEIN and cholesterol-lowering OMEGA-3 FATTY ACIDS. Plus, they give you the B vitamin CHOLINE,  a main component required for your cell membranes. But don't sleep on shakshuka s  other eye-opening ingredients.

. . .

. . including TOMATOES and their  antioxidant pigment LYCOPENE, which may reduce oxidative stress and the risk  of developing heart disease and diabetes.

. . .

. . BELL PEPPERS and their  inflammation-reducing CAPSAICIN, which promotes weight loss by  boosting your metabolism.

. . .

. . Plus GARLIC and its supply of the powerful  anti-inflammatory sulfur compound ALLICIN, which has been proven to aid arterial  health and glucose regulation.

OLIVE OIL is rich in a variety  of heart-protecting antioxidants, and it's a good source of MONOUNSATURATED  FATS, specificially OLEIC ACID, which has been shown to reduce blood pressure,  lower cholesterol, and promote fat burning. And adding some PARSLEY or CILANTRO can  give you extra antioxidant content. In fact, regularly eating these herbs may  strengthen your immune system, aid your eye health, improve your blood  pressure, and lower your blood sugar!

So, on your next lazy Sunday morning, why not  create this most excellently nutritious and satisfyingly delicious breakfast, from the  comfort of your diabetes-fighting kitchen. Check out our recipe for shakshuka! You can  find it in the description box below this video.