Simple Healthy Breakfast for Diabetes in Covid-19 Lockdown: Sweet Potato, Egg & Yoghurt
This is my breakfast today which can be a simple healthy breakfast for diabetes in the Covid-19 lockdown.
Recipe:
half-boiled egg, steamed purple sweet potato, yoghurt, cheddar cheese, roasted peanut, English parsley, extra virgin coconut oil
This breakfast is simple and healthy, good for everyone. It is ideal for diabetes with this food composition.
The purple sweet potatoes provides good carbohydrates with a low Glycemic Index, which is essential for diabetes to get good carbohydrates without blood sugar spiking.
All the foods are natural foods, without unnecessary processing.
The half boiled egg is a highly nutritious complete food that provides lots of nutrients, good fats and complete protein.
The soluble and non soluble fibre from purple sweet potatoes and English parleys would ensure slower digestion so that the spike in blood sugar level can be slow down. This is good for diabetes.
The sprinkle of about 1 tablespoonful of extra virgin coconut oil would provide energy without fat deposit, and good to penetrate the blood-brain-barrier of the brain.
The cheddar cheese would provide some good fats, enzymes and probiotics from the cheese fermentation.
Good Nutrition from This Breakfast
1. Egg
Eggs are a very good source of inexpensive, high-quality protein.
More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk.
Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
2. Purple Sweet Potatoes
Purple sweet potatoes are a good source of potassium and fibre, and high in B6, vitamin C, and antioxidants.
Additionally, they have a low glycemic index, which is why sweet potatoes (of any variety) are often preferred for diabetic diets
3. Yoghurt
Yoghurt provides protein and calcium, and it may enhance healthy gut bacteria.
Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion.
4. Parsley
Parsley is a versatile herb that provides a concentrated source of nutrients. It's particularly rich in vitamins A, C, and K.
The vitamins and beneficial plant compounds in parsley may improve bone health, protect against chronic diseases, and provide antioxidant benefits.
5. Cheddar Cheese
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure.
Men and women aged from 19 to 50 years should consume 1,000 mg of calcium a day. One ounce of cheddar cheese provides 20 per cent of this daily requirement
6. Dry Roasted Peanuts
Peanuts are an especially good source of healthful fats, protein, and fibre. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins.
Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates
7. Extra Virgin Coconut Oil
Anti-viral, anti-fungal and antibacterial properties
Increases metabolic rate.
Healthy for your skin, hair and nails.
Gives you instant energy.
Good immune system support.
Supports healthy thyroid function.
Improves digestion.
Helps to burn more fat and facilitates muscle development.
Why This Breakfast is Diabetes Friendly & Generally Good for Your Health
Why This Simple Healthy Breakfast is Diabetes Friendly & Generally Good for Your Health
Food Preparation
This breakfast is prepared with healthy steaming of the sweet potato and half boiling of the egg. The rest of the foods are non processed foods and can be just adding to the breakfast without unhealthy cooking.
Ingredients
The ingredients of this breakfast are generally selected from low glycemic index foods, see the Glycemic Index of Common Foods below.
Why Diabetes Develop
Diabetes patients develop insulin resistance after many years of damaging the pancreas cells with high insulin releases.
Why?
The consumption of high glycemic foods would convert to high levels of blood glucose fast. The pancreas would be activated to release high levels of insulin to bring the blood glucose level to a safe normal level.
After many years of getting our pancreas to release a high level of insulin, our body would develop insulin resistance. It means more insulin would be required to release when compared with normal condition.
In order to reduce damage to the pancreas cells, taking foods with a lower glycemic index would stop the excessive release of insulin.
This Low Glycemic Eating Diet is good for diabetes and for normal people to protect our pancreas cells from getting damage that could lead to diabetes over a long period.
Get this breakfast now:
Simple Healthy Breakfast for Diabetes in Covid-19 Lockdown: Sweet Potato, Egg & Yoghurt
Glycemic Index of Common Foods
High GI Foods & Low GI Foods Influenced on Blood Glucose Levels
Low Glycemic Eating Diet
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