The breakfast staples that can slash your risk of type 2 diabetes – and they all cost under £2
WHAT you eat for breakfast can make a big difference on how you feel for the rest of the day, but it can also have overall implications for your health.
This can especially be the case for people with type 2 diabetes or at risk of it, as keeping an eye on your diet is an essential part of managing the condition.
Research shows that reducing your consumption of particular foods could reduce your chances of developing the disease, which causes levels of sugar in the blood to become too high.
But studies which foods can actually slash your risk of getting type 2 diabetes have been less robust.
Now, the Food and Drug Administration (FDA) has ruled that regularly eating yoghurt could reduce the risk of type 2 diabetes, after granting US food companies permission to advertise this.
The health watchdog’s decision came in response to a petition submitted by Danone North America – which owns yoghurt brands Activia and Dannon – asking the the FDA if it would object to marketing claims that yoghurt may reduce the risk of type 2 diabetes.
Conducting a review of research into the subject, the FDA said it had found some “limited scientific evidence” to support the claim that having regular helpings of the popular daily product may cut peoples’ risk.
“The FDA considers three servings per week to be the minimum amount necessary to achieve the claimed effect of yogurt on the reduced risk of type 2 diabetes,” the agency added in its report.
It said it wouldn’t object to food companies using the following marketing claim: “Eating yogurt regularly, at least two cups (three servings) per week, may reduce the risk of type 2 diabetes.”
In light of this news, we discuss what breakfast are considered healthy if you have type 2 diabetes – and may even slash your risk of developing the condition.
1. Yoghurt
Yoghurt is a breakfast food often recommended to people with type 2 diabetes, as it has a low glycaemic index.
The glycaemic index (GI) is a rating system for individual foods containing carbohydrates, showing how quickly a particular can affect your blood sugar.
So foods with a low GI will cause your blood sugar levels to rise more slowly – something that’s important if you’re trying to manage type 2 diabetes through your diet.
Chanda Pattni, a registered dietitian behind The London Diabetes Dietitian, recently told Sun Health that a small bowl of Greek yogurt – which is low in fat and sugar – is a good breakfast option for diabetics.
And with the FDA suggesting that the dairy staple might help lower your risk of developing the condition, you could do worse than add yoghurt to your breakfast repertoire.
Diabetes UK echoed the food watchdog in noting that eating fermented dairy products like yoghurt and cheese has been linked with a reduced risk of type 2 diabetes.
If you’ve been told you’re at risk of getting the condition, it’s recommended that cut down on the amount of added sugar you’re eating – whether that’s in food or fizzy drinks.
Diabetes UK warned that many yoghurts can be high in sugar, even fruit-flavoured ones.
It recommended making your own flavoured yogurt, by mixing unsweetened Greek or natural yogurt with fresh fruit and a few nuts or seeds for some extra flavour.
Get a tub of Yeo Valley Natural Yoghurt at Tesco for 85p, or Fage Total 0% Fat Greek Yogurt for £1.50.
2. Porridge
Porridge is another breakfast option that tends to be recommended to people with type 2 diabetes.
Though there isn’t specific evidence linking oats to a reduced risk of type 2 diabetes, Chanda told Sun Health that a small bowl of porridge is a healthy breakfast option as it has a low GI and it’s packed with fibre.
She recommended topping your bowl with nuts like walnuts or almonds for a dose of fibre, protein and healthy fats, or berries, apples or pears for a sweet touch.
Diabetes UK noted: “Porridge oats or the instant variety are both fine – just avoid those with added free sugars like honey and golden syrup.”
You can grab a 1kg of Scottish Porridge Oats at Asda or Tesco for £1.25.
3. Shredded wheat
According to Diabetes UK, eating refined carbs like white bread, white rice and sugary breakfast cereals is linked with an increased risk of type 2 diabetes.
“But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead,” it said.
If you’re craving cereal for breakfast, swerve the sugary stuff and go for wheat biscuits, shredded wheat or muesli with no added sugar instead.
You can nab a box of Nestle Shredded Wheat at Asda for £2.
4. Wholegrain toast
On the subject of refined carbs, it’s a good idea to switch from white toast to wholegrain versions like seeded batch bread, or multi-seed, granary, soya and linseed loaves, the charity said.
As for what to top it with, Diabetes UK said eggs are a good option, along tomatoes and mushrooms or avocado.
But it’s best not to add bacon or sausages to the mix, as it’s advised you lessen your consumption of red and processed meat if you’re at risk of type 2 diabetes.
Instead, try an oily fish like salmon or kippers.
Grab a loaf of sliced wholemeal bread at Sainsbury’s for 75p.
How to lower your risk of type 2 diabetes
According to Diabetes UK, there are a few diet tweaks you can make to lower your risk of type 2 diabetes:
- Choose drinks without added sugar – skip out the sugar in your tea and coffee and stay away from fizzy and energy drinks
- Eat wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats instead of refined carbs
- Cut down on red and processed meat like bacon, ham, sausages, pork, beef and lamb
- Eat plenty of fruit and veg – apples, grapes, berries and green leafy veg such as spinach, kale, watercress and rocket have been associated with reduced risk of type 2 diabetes
- Have unsweetened yoghurt and cheese
- Cut down on booze – and have a few days a week with none at all
- Have healthy snacks like unsweetended yoghurt, unsalted nuts, seeds and fruit and veg
- Eat healthy fats included in nuts, seeds, avocados and olive oil
- Cut down on salt
- Get your vitamins and minerals from food instead of tablets