这day’s starting line

无论您有哪种类型的糖尿病，血糖水平within a healthy range is crucial. And starting the day with a healthy breakfast is one step you can take to achieve that.

Breakfast should be a balanced meal with adequate protein, carbohydrates, and healthy fats. It should also be low in added sugar and high in fiber and nutrients.

If you have diabetes, you may already be familiar with the glycemic index (GI). The GI is a way to measure how quickly foods with carbohydrates raise blood glucose levels.

Carbohydrates give you the energy you need to start your day. But digesting carbohydrates too quickly can cause your blood sugar levels to spike.

胃肠道低的食物比具有高GI的食物更容易。它们的消化速度更慢，并在饭后最小化尖峰。选择早餐谷物时要牢记这一点。

It is important to know what things affect the GI. Processing, cooking methods, and the type of grain can all impact how quickly the food is digested. Cereals that are more processed tend to have a higher GI even if they have fiber added to them.

Mixing foods can also affect the GI. Having protein and health fats with your cereal can help prevent spikes in blood sugar.

只要您明智地选择，就可以像一碗谷物一样简单的健康早餐，就像一碗谷物一样简单。

这grocery store cereal aisle is stacked high with cereals that satisfy your sweet tooth but sabotage your glucose levels. Many of the most popular cereals have refined grains and sugars at the top of the ingredient lists. Those cereals have few nutrients and lots of empty calories. They can also cause a spike in your blood glucose levels.

That’s why it’s important to read labels carefully. Look for cereals that list a whole grain as the first ingredient. Refined grains are stripped of bran and germ during processing, which makes them less healthy.

全谷物包括整个谷物核，这是健康纤维的来源。纤维是您饮食中的重要元素。它有助于控制您的血糖水平并降低您的心脏病风险。全谷物还含有许多维生素和矿物质。

Typically you can find the following whole grains in breakfast cereals:

  • 麦片
  • 全麦面粉
  • wheat bran
  • whole cornmeal
  • barley
  • brown rice
  • wild rice
  • buckwheat

根据American Diabetes Association，滚动的燕麦片，钢丝燕麦片和燕麦麸均为低胃肠道食品，GI值为55或更少。快速燕麦具有中等gi，值为56-69。玉米片，膨化的米饭，麸皮和速溶燕麦片被认为是高GI食品，价值为70或以上。

Instead of using instant hot cereal packets, consider making a batch of whole or steel-cut oats for the week and keeping it in the refrigerator. Heat up a portion for a few minutes in the microwave each morning and you’ll have a healthy cereal that will be more slowly digested.

请注意隐藏的成分。根据American Diabetes Association，您应该选择至少包含3克纤维和每份糖少于6克糖的谷物。

问题是糖有很多别名，并且可能会多次出现在成分清单上。还请记住，成分以降序列出了食物的含量。如果排名前几的成分中列出了三种类型的糖，那将不是最佳选择。

这Harvard School of Public Health提供了可能出现在食品标签上的甜味剂清单：

  • 龙舌兰花蜜
  • 红糖
  • 甘蔗晶体
  • cane sugar
  • corn sweetener
  • corn syrup
  • crystalline fructose
  • 葡萄糖
  • evaporated cane juice
  • fructose
  • 果汁浓缩
  • 葡萄糖
  • honey
  • 高果糖玉米糖浆
  • invert sugar
  • malt syrup
  • maltose
  • maple syrup
  • molasses
  • raw sugar
  • sucrose
  • syrup

不要忘记也要关注谷物中的钠水平。根据Mayo Clinic, you should consume less than 2,300 mg of sodium per day.

选择全谷物谷物后，您可以添加坚果作为蛋白质来源。他们还将提供额外的质感和味道。

添加蛋白质can help you manage your blood sugar at breakfast and may also help you manage your levels after lunch. You can also eat unsweetened Greek yogurt, eggs, or other foods that contain healthy protein to round out your breakfast.

Unsalted nuts, such as walnuts, almonds, and pecans, can add crunch to your cereal. They contain heart-healthy monounsaturated and polyunsaturated fats. But they’re also fairly high in calories, so eat them in moderation.

根据您的进餐计划，将水果添加到谷物中会增加甜味。只需记住，如果您计算碳水化合物或管理部分，请在碳水化合物计数中说明这一点。整个水果是一顿饭的绝佳补充，浆果等皮肤更多的人会为您的饭菜增加更多的纤维。

Consider adding half a cup of milk or dairy substitute to your bowl of cereal if it fits into your meal plan. Keep in mind that milk contains some natural sugars. Skim milk, 1 percent, or 2 percent milk can take the place of whole milk if you want to consume fewer calories and less saturated fat.

You can also use soy milk or almond milk if you have a lactose intolerance or don’t like dairy milk. Unsweetened soy milk is similar to cow’s milk in carbohydrate content. Unsweetened almond milk contains fewer carbohydrates and calories than dairy or soy milk.

Even if you don’t have diabetes, eating low GI foods is a healthy choice. According to theHarvard School of Public Health，饮食中高的碳水化合物可能会增加您患2型糖尿病的风险。

另一方面，富含全谷物的饮食可能会降低患2型糖尿病的风险。那是因为全谷物会导致您的血糖升高较慢，这会减少对身体产生胰岛素的能力的压力。

如果您明智地选择，谷物谷物可以提供快速，营养丰富的早餐选择。当您进行谷物选择时，请选择纤维和全谷物含量高但糖，钠和卡路里的产品。

Top off your cereal with a small quantity fruit, nuts, or other nutrient-rich toppings along with some milk or milk substitute to round out your meal.

Do this

  • Choose cereals with whole grains, such as rolled oatmeal, steel-cut oatmeal, and rolled bran.
  • Add protein with nuts for taste and texture.

避免这种情况

  • 远离高血糖指数的谷物，例如玉米片，膨化大米，麸皮和速溶燕麦片。
  • 不要选择将精制谷物和糖作为最佳成分的谷物。