2. Sugar-Loaded Breakfast Cereals
Are you rushed in the morning? No time to make breakfast? Well, if you resort to a bowl of cereal as you head out the door, you could be sabotaging your health. Many breakfast cereals are loaded with sugar in various forms. Whether it’s called high fructose corn syrup or sucrose, fructose or glucose, it’s still sugar. And diabetics need to avoid it.
Cereals that are high in sugar and highly-processed grains contain lots of empty calories. All they do it give you a short-term injection of energy without other nutritional benefits. Different people react differently to sweetened breakfast cereals. Although the ADA recommends oatmeal, if it is the sweetened, instant kind, it’s a bad choice. Instead, try slow-cooked steel cut or traditional oatmeal. These are less likely to cause spikes in blood sugar.
If you are pushed for time in the mornings, try prepping the night before. Soak steel cut or traditional oats in protein-rich, plant-based milk such as soy, or oat, or almond. Adding protein is another great way to slow down the release of sugar into the blood. To your oats, you could add a few almonds or other nuts, as well as pumpkin, flax or sunflower seeds for extra protein and healthy fats.
Another thing you can do is pre-make your own muesli or granola. Mix 3 cups of steel-cut oatmeal, 1 cup sunflower seeds, 1 cup chopped almonds, ½ cup pumpkin seeds, ¼ cup ground flax seeds, and ½ cup of water. Bake at 160 degrees C, turning occasionally, for 25 minutes or until golden. Leave it to cool, and store in the fridge. This granola can be served with soy yogurt and one piece of fruit for breakfast.