Diabetes is a common condition that affects almost four million people in the UK, and 90 per cent of cases are caused by type 2 diabetes. The condition is caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin. The body needs insulin to convert sugar in the blood into useable energy. You could lower your chances of developing diabetes symptoms by making just a few changes to your normal breakfast routine, it’s been revealed.
One of the easiest ways to lower your risk of diabetes is to swap your sugary cereals for porridge, said charity Diabetes UK.
Muesli or shredded wheat are also great alternatives to some cereals – even those that you may think are healthy, like granola, it said.
For a hint of sweetness, don’t pour sugar over the top, but simply add a few slices of fruit, it added.
“A healthy, satisfying breakfast can make a big difference,” said Diabetes UK. “But some traditional breakfast foods are packed with sugar and fats.
“Although the packaging may make some cereals – like granola and cereal clusters – appear healthy, they are often full of sugar and fat.
“Instead, why not switch to porridge? Porridge oats or the instant variety are both fine – just avoid those with added sugar, honey, golden syrup or cocoa powder.
“Yogurt can be a tasty alternative to cereal, but many low-fat yogurts are high in sugar. So why not try making your own flavoured yogurt?
“Buy low-fat plain, Greek natural yogurt, or fromage frais. You can add fresh fruit and a few nuts, or seeds for some extra flavour.”
If you prefer eating toast in the morning, avoid using white bread, and instead opt for wholegrain varieties, said the charity.
Avoid spreading jam on your toast, and instead mash up some bananas, and use that as a jam-replacement.
Croissants, pastries and muffins could all be raising your blood sugar, and should be avoided, or at least minimised.
There aren’t any foods that diabetes patients should actively avoid, but it’s important to limit the amount of sugar, salt and fat in their diet, said the NHS.
You should also look out for low-glycaemic index foods, as they’re less likely to cause blood sugar spikes.
Speak to a nutritionist if you’re worried about which foods you should be eating if you have diabetes.
Meanwhile, you could be at risk of diabetes symptoms if you constantly feel tired, pass more urine than normal, and often have blurred vision.
Diagnosing diabetes early is crucial, as it raises the risk of some deadly complications, including heart disease and strokes.