World Diabetes Day (WDD) was celebrated on November 14. The International Diabetes Federation (IDF) and its member associations spearhead the World Diabetes Day movement. It ropes in millions of people worldwide in diabetes advocacy and awareness.
A brief history
World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organization in response to growing concerns about the escalating health threat that diabetes now poses. World Diabetes Day became an official United Nations Day in 2007. The campaign draws attention to issues of utmost importance to the diabetes world and keeps diabetes in the public spotlight.
On World Diabetes Day a new theme is chosen by the International Diabetes Federation each year to address issues facing the global diabetes community. While these campaigns last the whole year, the day itself is celebrated on November 14, to mark the birthday of Frederick Banting who, along with Charles Best, first thought of the idea which led to the discovery of insulin in 1921.
‘Healthy Living and Diabetes’ is the World Diabetes Day theme for 2014-2016.
Breakfast - The most important meal of the day. Do not neglect it.
Breakfast is the most neglected meal of the day for a lot of people. The early morning rush to get to school or workplace makes sure that people either grab a bite while running out of the house or skip it altogether.
Researchers at Purdue University recently found that eating foods that have a low glycemic index at breakfast may help prevent a spike in blood sugar all morning and even after lunch.
In the study, people with diabetes who ate almonds as part of a balanced breakfast felt more full and had lower blood glucose levels after both breakfast and lunch.
Another advantage of a good breakfast is that it helps boost the morning metabolism and keeps one full of energy all day long.
We are always advised not to skip breakfast as it is the most important meal of the day. A healthy breakfast can help to control weight and also keep blood sugar levels stable.
So, what is special about breakfast for a person with diabetes? When you have diabetes, it is very important to keep the total carbohydrate content constant every day by including more fibre, replacing processed and refined foods with whole grain natural foods, and choosing foods that are good for the heart.
Controlling Carbs at Breakfast
Breakfast foods are usually high in carbohydrate content. The usual choice in a western breakfast is from cereal, egg, milk, yogurt, waffles, granola, and fruit; idli, dosa, upma in a South Indian breakfast or paranthas, puri and potato in a North Indian breakfast.
The quantity as well as the quality of carbs is important. How many grams of carbohydrates is ideal for an individual depends on his/her calorie needs.
To get quality carbs, replace toast and pancakes made of refined grains with whole grains, millets, fruit, and low-fat dairy products. Whole grains, millets and fruit will give you extra fiber, which helps control blood sugar, while dairy products provide the protein.
Also make sure you get enough protein. Spreading out the protein you eat throughout the day may help you maintain a healthy weight.
Get Enough Protein at Breakfast
Include egg whites, plain Greek yogurt or hung fat- free curd, skimmed milk, nuts, beans, and reduced-fat cheese.
Don’t forget about the smaller amounts of protein you can get in other foods, such as whole-grain breads and vegetables.
Remember that diabetes increases the risk of heart disease, so do everything you can to keep your heart as healthy as possible. Use very little salt and saturated fat, and add more fibre with whole grains, fruits, and vegetables.
Pressed for time? Some quick breakfast ideas !
1. Breakfast Shake
Blend one cup of fat-free milk or plain nonfat yogurt with a half cup of fruit, such as strawberries, apple or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice if needed and blend. It makes a a tasty, filling, and healthy breakfast.
2. Muffin Parfait
Cover half a bran muffin or other high-fiber muffin with berries, and top with a low- or nonfat yogurt for a fast and easy breakfast.
3. Whole-Grain Cereal
Enjoy a bowl of high-fibre, low-sugar cereal with skim milk, or heat up plain oatmeal. Top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.
4. Scrambled Eggs and Toast
Scramble the egg in a non- stick pan brushed with cooking oil. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.
5. Breakfast Burrito
Scramble an egg with onions and green peppers or spinach using a nonstick pan brushed with cooking oil. Place in a warmed whole-wheat chapati, sprinkle with nonfat cheddar cheese, add some salsa.
6. Almonds and Fruit
Take a handful of whole almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.
When you're planning or preparing your healthy breakfast, keep these points in mind:
- Watch your portion sizes.
- Keep the diabetes dietary goals in mind, which involve eating more grains, millets, beans, and vegetables than any other type of foods. Use the diabetes food pyramid as a reference for what is good for you . Include meat and protein, non-starchy vegetables, fruit, and milk and other dairy products.
- Cut down on cooking oil by using non-stick pans and heart-healthy butter substitutes.
- Choose low-fat dairy foods: milk, yogurt, and cheeses.
- If you cannot avoid coffee, use skimmed milk and a sugar substitute.
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