modern life
One of the most consumed drinks for breakfast is coffee and it must be prepared without sugar.
10/3/2023
As they say out there, “breakfast is the most important meal of the day” and well, this has a lot of truth in its essence, since what is consumed in the morning, following breaking the fast for sleep, ends up impacting in the blood glucose levels of all people.
For this reason, it is vitally important to have a healthy breakfast, because if this is not done, the values of sugar in the bloodstream will be unhealthy and they will increase the risk of suffering from a disease such as diabetes or cardiovascular disease.
Although few believe it, there are people who risk their health by consuming alcoholic or carbonated beverages, synthetic packaged products and fast food, or as it is popularly known, junk food in the early hours of the morning.
Likewise, the digital platform Clara recommends the following breakfast options, which do not increase blood sugar levels. These are:
- Rye bread toasts with avocado, smoked salmon and tomato.
- Kefir with a tablespoon of peanut butter and forest fruits.
- Scrambled eggs with whole wheat bread.
- Pudding with chia seeds.
- Porridge with cinnamon.
- Unsweetened granola with almond milk.
- Whole wheat toast with ricotta and red fruits.
- French omelette with ham and arugula.
- Integral tuna sandwich, hard-boiled egg, tomato and lettuce.
- Egg, oatmeal and banana pancakes.
Habits that help regulate blood sugar levels
- Be physically active: The new WHO guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disability.
- Have a healthy diet: this should include at least 400g (or five servings) of fruits and vegetables per day, less than 10% of total caloric intake from free sugars, less than 30% of daily caloric intake from fats and less than five grams of salt (regarding a teaspoon) a day and the salt should be iodized.
- Keep in mind that some foods that raise insulin in the blood are: chocolates, candies, jams, honey, ice cream, soft drinks, alcohol, cookies, fast food, refined wheat flour, sugary cerealsamong others.
- Getting and maintaining a healthy body weight: To find out if a person is at a healthy weight, there are some reliable methods. One is the determination of the Body Mass Index (BMI), which describes the relationship between weight and height and to calculate the BMI you need to know the weight and height and a simple mathematical formula is applied that consists of dividing the weight by the height squared: BMI = Weight (Kg) / Height squared (Mt).
Example: A person weighs 64 kg and measures 1.5 meters: 64 / 1.5 x 1.5 = 28.44. This data indicates the BMI of the person (28.44) is in the values corresponding to overweight.
BMI evaluation criteria:
- If the BMI is between 25.0 and 29.9, it is within the values corresponding to “overweight”.
- If the BMI is 30.0 or higher, it is within the “obese” values.
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