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 Type 2 Diabetes
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 a.m.: Empower with the power of the hour. 5000-year-old Indian Ayurveda goes big on waking up at 4 a.m., which is pre-dawn time. Use the biological energy of the Universe to connect you, get mental clarity and flexibility, curb negative feelings, and increase your mind’s alertness.
File: Morning images.jpg – Wikimedia Commons
- Drink a glass of lukewarm water
- Pranayam and Yoga
- Drink freshly made green juice from medicinal leaves picked from 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.
Nutritious and healthy breakfasts can improve blood sugar management for people with type 2 diabetes. This is a significant lifestyle change for the better. If you were not already eating breakfast, add it to the meals at any time to your diabetes management routine. You can always change your recipes and ingredients to get them healthier at your 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
Highlight
Breakfast is an ideal combination to address your body’s nutrition (previous post).
- whole grain
- protein
- fiber
- 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, planned or unplanned, could be used for snacks, lunch, or dinner if anyone wants them. You may read the previous post to learn about them.
The goal always is to eat in small portions to keep your weight down as a person with Diabetes. I lost a good size of my weight during these several months.
Introduction
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 your sugar level until the next day.
American Diabetes Association recommends whole grains with complex carbohydrates, fiber, protein, vitamins, and minerals.
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 or locally sourced. We knew what we were 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 a 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 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 makes a fluffy cake. This exceptional healthy food of Odisha uses young coconut and aged rice blended into a slurry that is used fresh to steam cook the cake on an earthen pan with a cover. However, we eat them with Dalma for adequate nutrition
9. Rice-lentil Pancake with shredded colored veggies like carrot, beets with cilantro, and 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 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 for several 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., to pluck or pick up from local yards.
Image description: from top left to right: tree ripe papaya, ripe Sapeta: Middle left to right: Tree ripe mangoes, Baby palm fruit having water inside. Bottom left to Right: Ripe Pineapple in tree, Fresh coconut halves
Frequently Asked Questions
Q 1. Should people with Diabetes always eat breakfast?
Answer: The experts recommend eating breakfast daily for a person with Diabetes. They even say not eating daily breakfast or skipping breakfasts occasionally can raise the risk. Please read this post’s suggestions; they 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 manage your blood sugar by having a smoother profile.
Eating your breakfast after one hour or 1.5 hours of waking up in the morning is good. Follow your primary care physician and 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 reasonable glycaemic control.
Q4. How does eating breakfast affect your blood sugar?
In a recent study, NIH scientists have shown that people who ate breakfast early had lower blood sugar levels and less insulin resistance than those 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 and 7 am. It is two hours after waking up.
Summary
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 appealing.
Make the morning routine and breakfast a part of the lifestyle.
As a part of the 4:00 a.m.-12:00 p.m. 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 dietician when following a routine. This post is never a recommendation or guidance for your health.
