Vegetables and fruits are rich in fiber, very good for people with diabetes. (Source: Pixabay)

Breakfast sets the tone for the day, especially for people with diabetes. It can determine blood sugar levels throughout the day, affecting mood, energy, and overall health.

Here are 3 foods that diabetics should eat for breakfast:

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Three things to avoid

Foods high in sugar

Desserts and sugary drinks... may seem appealing but they pose the risk of causing blood sugar levels to spike.

Foods high in sugar are absorbed quickly by the body, causing blood sugar levels to spike, putting a heavy burden on the pancreas.

High fat foods

Fried foods, fatty meats, and other fatty foods are also breakfast taboos for diabetics. Fatty foods are not only difficult to digest, but can also cause insulin resistance, worsening the loss of blood sugar control.

Refined grains

Refined grains such as rice and white flour have undergone sophisticated processing, significantly reducing the fiber content, which can easily cause blood sugar levels to rise rapidly.

On the contrary, whole grains such as brown rice and oats can stabilize blood sugar levels better. Therefore, diabetics should choose whole grains for breakfast to avoid blood sugar spikes.

Three things to eat

Foods rich in fiber

Dietary fiber is considered a diabetic's "best friend." Foods rich in fiber such as vegetables, fruits, and whole grains can slow down the digestion and absorption of food and stabilize blood sugar levels.

For example, you can choose oatmeal with fresh vegetables for breakfast, which is both delicious and healthy.

High quality protein

Foods rich in high-quality protein such as eggs, tofu, and lean meat are good breakfast choices for diabetics. High-quality protein helps maintain muscle health, improves insulin sensitivity, and is beneficial for blood sugar control.

Foods with a low glycemic index (GI)

Foods with a low glycemic index are digested and absorbed slowly, causing blood sugar levels to rise slowly. Whole wheat bread, steamed buns, and cereals are foods with a low GI that help diabetics maintain stable blood sugar levels.