Co-Auther for this post: Amrita Choudhury
Continued from the Previous Post
4:00 AM-12:00 PM Rituals | Infuse Aruyveda with Smart Modern Nutrition for Diabetes Type 2
This post will cover
- Empower With The Power of the Hour: Wake Up Early
- 10 Breakfast Recipes – Homemade From Home and Local goods
- Natural Healthy Morning Breakfast Additives and Snacks
- Frequently Asked Questions
Empower With The Power of the Hour
- Wake up at 4:00 AM: Empower with the power of the hour. 5000-year-old Indian Ayurveda goes big on waking up at 4 am, which is pre-dawn time. Use the biological energy of the Universe to connect you, get mental clarity and flexibility, and curb negative feelings, increase the alertness of your mind
File: Morning images.jpg – Wikimedia Commons
- Drink a glass of lukewarm water
- Pranayam and Yoga
- Drink freshly made green juice from medicinal leaves picked frown the garden
- Walk in the fresh air on earth with your naked feet. Discharge your stress to the ground. Upkeep your natural skeletal muscles and spine undistorted.
- Brush your teeth with an electronic toothbrush. We use Ayurvedic Dantakaranti toothpaste.
Enjoy the Precious Meal of the Day! Eat Your Breakfast.
Adding nutritious and healthy breakfasts can add to improve your blood sugar management to type 2 diabetes sufferers. This is a great lifestyle change for the better. If you were not already eating breakfast, you can add anytime to your diabetes management routine. You always can change your recipes and ingredients to get them healthier at your personal level. That does not replace your workout or daily activities. It adds to the sustained management of blood sugar.
10 Breakfast Recipes from Authentic Ingredients- Tailor the Menu for Sugar Management
Breakfast is an ideal combination of these to address the nutrition of your body (previous post).
- whole grain
- proven herbs, and spices (turmeric, moringa, ginger and cinnamon whenever we can)
- seeds, and nuts
- fresh seasonal fruits
We try to incorporate all of them into our breakfast preparation. The leftover breakfasts either planned or unplanned could be used for snacks, lunch, or dinner if anyone wants them. You may read the previous post to know about them.
The goal always is to eat in small portions to keep your weight down as a diabetic. I actually lost a good size of my weight during these several months.
Diet and Diabetes go hand in hand. Breakfast is the first meal and it is the most important meal. The body can feel the impact of your breakfast on sugar level until the next day.
American Diabetes Association recommends whole grains with complex carbohydrates, fiber, protein, vitamins, and minerals to nourish you.
These are typical breakfast foods we eat during the pandemic. As mentioned earlier, this homemade nutritionally dense and healthy breakfast changed my hbA1c level to a prediabetic level. I will again emphasize the ingredients are either from home farming and/or locally sourced. We knew what we are consuming.
See the picture of the typical menu of our morning breakfast. You see 9 of them. The last one is always on reserve. You see the ingredients of “Sattu” as #10 towards the bottom picture. Those are blended in a machine on large scale or at home.
From top row- Left to Right-
- Millet powder and sooji pancake.
- Steam cake- Turmeric leaf wrapper aged rice and lentil ground to thick slurry with added nuts, coconut, and spices (cardamon, bay leaves, powdered peppercorn)
- Millet powder porridge. Add nuts, seeds, fruits, and yogurt as you like
From Middle Row- Left to Right-(4,5,6)
4. Pancake from fermented dough made from aged rice and urad dal(2:1 ratio). It is topped with fresh curry leaves from the garden, onions, and garden fresh chilies.
5. Idly, sambar, and chutney: It is a delicious breakfast grain, vegetables, proteins, and vitamins.
6. Oats and Sooji Upma with nuts. A sambar and chutney can be the best side dishes.
From last Row- Left to Right-(7, 8, 9)
7. Chapati, Dalma and Stir fry vegetables. And a small desert
8. Chitou Cake: No oil is used to make fluffy cake-This special healthy food of Odisha uses young coconut and aged rice-which are grounded and used fresh to steam cook the cake on an earthen pan with a cover used. However, we eat them with Dalma for adequate nutrition
9. Rice-lentil Pancake with shredded colored veggies like carrot and beets with cilantro with decorated Cilantro leaves. Doesn’t it look appetizing? Sattu from mixed whole grain flour. It is always available at home when we are too lazy to cook fresh.
10. Ingredients of Sattu- Highly Nutritious and Energetic Breakfast
The ingredients of “Sattu” include (but are not limited to):
Roasted almonds, cashews, peanuts, walnuts, black grams, whole wheat, and poha. We also add finger millet, and spices like cardamon, peppercorns, and Ceylon cinnamon
Nuts lower the inflammation related to heart diseases, artery health, and healthy fats, vitamins, and minerals. Black grams and whole wheat poha come with protein and fibers.
This combination is inspiring and you feel energetic and satiety lasts you for quite a few hours.
All these recipes are on the internet. What you may not find are the sources of the ingredients where they got them from. While cooking breakfast, think if you can save some for the afternoon snack or possibly for dinner to be used on the same day as appropriate.
It saves time without compromising the quality of the food. We lay our fruits for the day so they can be used after the meal if you like or use them as snacks.
Natural Healthy Snacks and Breakfast Additives-Fresh Fruits From Backyard: Here are the images of a few of them. We have guava, Pomegranates, Berries, etc. around to pluck or pick up from local yards.
Frequently Asked Questions
Q 1. Should diabetics always eat breakfast?
Answer: The experts recommend eating breakfast every day for a diabetic. They even say not eating daily breakfast or skipping breakfasts occasionally can raise the risk. Read the suggestions from this post and it may help you design your menu and recipes.
Q2. When should a diabetic eat breakfast?
It is important to space your mealtime throughout the day to take good care of managing your blood sugar by having a smoother profile.
Eating your breakfast after 1h or 1.5 h of waking up in the morning is good. Follow your primary care physician and/or dietician’s advice.
Q3. Does skipping breakfast spike blood sugar?
NIH reports of skipping breakfast were associated with higher mean blood glucose concentrations and lower odds of good glycaemic control.
Q4. How does eating breakfast affect your blood sugar?
In a recent study, NIH scientists have shown People in the study who ate breakfast early had lower blood sugar levels and less insulin resistance than folks who ate a later breakfast. Insulin resistance occurs when your body becomes resistant to the effects of the hormone insulin, causing blood sugar levels to rise.
The breakfast is eaten between 6:30-7 AM. It is 2h after waking up.
Addressing balanced, healthy nutrition in each meal for a diabetic type 2 individual is crucial. The portion size is as important as the nutrition by itself. It is easy to get carried away to eat more when you taste something that appeals to you.
Make the morning routine and breakfast a part of the lifestyle.
As a part of the 4:00 AM-12:00 PM morning ritual, we will have a snack schedule after breakfast. The next post will be about some homemade Diabetes Type 2 friendly snacks.
Disclaimer: Always talk to your primary care physician and/or dietician when following a routine. This post is never a recommendation or guidance for your health.