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The 5 breakfast swaps to aid weight loss and combat type 2 diabetes



IT'S said to be the most important meal of the day.

However, a few simple swaps could help make the healthiest, too.

  We all love a fry and you can still have that - with just a few tweaks. Try grilling the bacon. Have scrambled eggs instead. How about trying salmon?

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We all love a fry and you can still have that – with just a few tweaks. Try grilling the bacon. Have scrambled eggs instead. Salmon? Credit: Getty – Contributor

For the millions of people in Britain with type 2 diabetes, switching your breakfast choices, could make all the difference.

The condition is linked to poor diet , obesity and a lack of exercise.

But just because you have been diagnosed with diabetes, that doesn't mean you can improve – or even reverse – the condition

Here, we reveal the simple swaps you can make first thing, to kick start your day in a healthier way, according to Diabetes UK:

Swap # 1: Cereal for porridge

Not all cereals are as healthy as you might think

Some brands are The parents watch to give their kids certain cereals anymore

  The government watchdog wants to swap 'frosted or chocolate cereals' for low-sugar alternatives

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The government watchdog wants parents to swap 'frosted or chocolate cereals'

Try having a bowl of porridge instead. But be careful not to smother it in gold syrup – just use fresh fruit if you want a hit of sweetness.

If oats don't float your boat, have a make your own flavored yogurt.

Simply buy Some low or zero fat yogurt and mix in a handful of nuts, seeds and cropped fruits. Swap # 2: White for wholemeal

You really want to avoid refined carbs as these can play with blood sugar. ] Ever noticed how to jam on toast often leave you starving at 11am? Well, it's all down to blood sugar.

When it comes to carb, the body converts it into glucose (sugar) and that goes into our blood. Our blood glucose levels then rise

The quicker they rise, the quicker they fall – and that's what causes hunger, lethargy, sugar cravings.

The difference between healthy whole grains and refined sugars and white carbs is how long that process takes.

The more fiber you eat, the longer it takes to digest – and the fuller you feel.

"When you have a meal with lots of refined carbohydrates, your pancreas sees a huge spike in blood glucose levels "Harley Street Nutritionist, Rhiannon Lambert, Told The Sun.

" But this can often result in too much glucose being removed from your blood, causing A blood sugar crash or very low blood sugar levels, which is when you often want to reach out to give you more sugar.

"For example, having a slice of white bread with jam for breakfast will rarely keep you full for long owing to the rapid release of energy 59002] So go for wholegrain bread and top with mashed banana, nut butter, or cottage cheese with some chopped dates.

There are obviously loads of savory options you could have, like avocado, tomatoes and mushrooms on toast. ] Swap # 3: Fried for scrambled

Everyone loves to fry up. But, why not try grilling rather than frying your bacon and sausages?

And where possible, swap red meat for oily fish like salmon or kippers.

Serve with scrambled eggs, grilled tomatoes, mushrooms and wholegrain toast for a nutritious and delicious breakfast

It could also help slash your cancer risk after a study found a pack of bacon a week increases your risk of bowel cancer by a fifth. it comes to bread

  • keep croissants, occasional treat
  • use as little oil as possible and use sunflower oil instead of butter
  • add extra fruit and veg whenever you can [19659040] ditch the "breakfast drinks" – Diabetes UK tested one 330ml drink and found it contained 32g of sugar which is more than the RDA of free sugars for adults
  • don't buy kids cereals. Only buy low-sugar alternatives like Shredded Wheat
  • Source: Diabetes UK

    Swap # 4: Full-fat for skimmed

    Did you know that swapping from whole to skimmed milk can save you 164 calories and 19.8g of fat per pint

    That's the equivalent of four chocolate digestive biscuits.

    If you like having a morning glass of juice, remember that shop-

    Fruit juice has often added sugar or little fiber.

    Swap # 5: Cereal bars for fruit

    Not everyone has the time to sit down to a full breakfast

    It's really tempting just to grab a couple of cereal bars on your way out and snack on them en route to work.

    But cereal bars are really really high in sugar and fats too.

    They you often bound together at syrups and aren't as protein-packed as you might think.

    Instead, why not cut you p an apple and pop it in a pot with some nut butter?

    That way you've actually got more food for fewer calories and way less sugar. And it's just as convenient

    Diabetes UK has a "guilt-free" blueberry pancake recipe for anyone who loves the American classic

    Ingredients

    • 200g wholemeal flour [19659040] 1 tsp baking powder
    • 1 medium egg, beaten
    • 250ml skimmed milk
    • 1 tsp vanilla extract
    • 200g fresh blueberries
    • 2 tsp sunflower oil
    • 1 tsp caster sugar (optional)
    1. Mix the flour and baking powder in a bowl
    2. In a separate bowl, beat the egg, milk and vanilla extract
    3. Make a well in the middle of the flour, then gradually stir in the egg And milk mixture until you get a smooth batter. Ideally, leave the batter to stand for a few minutes before cooking.
    4. Lightly crush half the blueberries with a fork and mix these into the batter, along with the remaining (whole) blueberries.
    5. Add a little oil to a non-stick pan, then add the battery to the pan, 1 to 3 hours, create small pancakes, make the blueberries are evenly distributed.
    6. Cook the pancakes on a medium heat for 2–3 minutes, then turn and cook for a further 2 minutes. The pancakes are ready to turn when you see bubbles appearing on the surface. Sprinkle with a little sugar before serving, if using. Serve with some low-fat yogurt or low-fat cream fraiche, if liked

    Freeze pancake mix ahead of time to save time and defrost before frying.

    Healthy breakfast recommendations from someone who's combatting type 2 diabetes


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