Is it possible to reverse diabetes?

People with diabetes often wonder if it is possible to reverse their condition. The answer is yes. The right diabetes reversal program can bring your HbA1c level into the normal range and get you off the medication. However, it is imperative to follow the guidelines consistently and be patient for the results to work in your favor.

One of the key aspects of a diabetes reversal program is eating simple meals throughout the day, including breakfast. You must have often heard that breakfast is the most important meal of the day, and it also holds true for individuals with diabetes. Insulin sensitivity is usually higher in the morning, and a wholesome breakfast can stabilize the blood glucose level.  

Now, just because you have diabetes doesn’t mean you have to follow a highly restricted breakfast diet or compromise on taste. All you need to do is focus on healthy food alternatives. Here are a few appetizing diabetes-friendly breakfast foods for you.

1. Eggs

Eggs are one of the most nutrient-rich foods for breakfast. They are an excellent source of protein and vitamin D. They increase good cholesterol and antioxidants in your body. They are also low in carbohydrates. Egg yolk contains biotin (vitamin B7) that can reduce blood glucose, especially in insulin-dependent diabetes.

You can eat boiled, poached, or scrambled eggs or as an omelet. Try to pair eggs with a side of green vegetables for dietary fibre intake. Avoid eating them with high-saturated foods such as butter, cheese, or meats. Limit the consumption to one or two eggs in a day.

2. Oats

The question ‘is oats good for diabetes’ is very common among people with diabetes. The good news is that oats make a great breakfast staple. Oats are a superfood with protein, carbohydrates, fibre, and other nutrients. They are also low in calories and fat.

However, there is a reason why the subject of ‘is oats good for diabetes’ arises. Eating instant or quick oats that contain added artificial sweeteners or dried fruits is not a healthier way of eating. They will immediately spike your blood glucose level.

The best way to keep the worry about ‘is oats good for diabetes’ aside is to consume steel-cut oats in moderate quantities. Steel-cut oats have the lowest Glycaemic Index (GI) as compared to rolled and instant/quick oats. You can flavour them with Indian spices, fresh fruits, nuts, seeds, or low-fat or non-dairy milk or yogurt. You can eat them in the form of porridge and oatmeal. You can even make oats upma, dosa, idli, etc.

3. Finger Millet (Ragi/Nachini)

A gluten-free whole grain, finger millet maintains blood glucose and cholesterol levels. It is richer in calcium and potassium than other grains and millet varieties. It is also high in dietary fibre, which keeps your stomach fuller for longer. Most importantly, finger millet contains polyphenols, a type of micronutrient with high antioxidant levels that helps control diabetes.

You can consume finger millet as unsweetened porridge, savoury pancakes, roti, dosa, or idli.

4. Wholegrain/Multigrain Sourdough Bread Sandwich

If you are craving a sandwich for breakfast, don’t hold yourself back. All you need to do is prepare a sandwich with wholegrain or multigrain bread made with sourdough. Sourdough bread doesn’t use commercial yeast; instead, it is made from naturally occurring yeast and bacteria in flour. Sourdough bread has a lower GI than white bread. It helps control blood glucose and insulin levels.

You can make these sandwiches by adding a good amount of vegetables, coriander, or mint chutneys to enhance their nutritional value. Avoid using butter and cheese in these sandwiches.

5. Fruit and Nut Bowls

A fruit-and-nut bowl can work wonders when you feel like doing a body detox or want to eat something fresh and light for breakfast. You can cut diabetes-friendly fruits such as apples, bananas, guavas, peaches, or berries and add chopped nuts like almonds and walnuts. Magnesium in almonds controls blood glucose, while the dietary fibre in walnuts builds insulin resistance. You may also add flax seeds and soaked chia seeds, both of which are good for diabetes control.

Another option is to add low-fat or non-dairy unsweetened yoghurt to this bowl. It has a low GI, fewer calories, and more protein, all of which favour a diabetes diet. You can make yummy smoothies by blending fruits, nuts, and yoghurt.

Reverse your diabetes now!

A well-balanced breakfast is necessary to manage your diabetes. There are various healthy choices you can explore in breakfast meals. However, ensure that you keep a close watch on portion control and minimise carbohydrate intake. You may also consider enrolling in a diabetes reversal program if you need customised diet guidance.