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Are you the type of person who wakes up and immediately thinks about breakfast? Or are you the type to go about your day and wait until your stomach growls? Either way, choosing what to eat (and what not to eat) can be a minefield for diabetics.
If you’re thinking about what to eat for breakfast this morning (or tomorrow, if you’ve already eaten), you’ll want something substantial that won’t spike your blood sugar.
High blood sugar levels, also known as hyperglycemia, are higher than 7 mmol / L on an empty stomach.
If it has been two hours since you had a bite, the World Health Organization (WHO) confirmed that a blood sugar level above 11 mmol / L is hyperglycemia.
An immediate reason for hyperglycemia, as noted by the Diabetes UK charity, is “eating more carbohydrates than your body can handle.”
Signs of high blood sugar, which may not appear until it has reached more than 11 mmol / L, are: frequent urination; fatigue; increased thirst; increased hunger; and blurred vision.
A sudden spike in blood sugar could be dangerous as it can lead to ketoacidososis.
Ketoacidososis affects insulin-dependent type 2 diabetics, posing a threat when blood sugar levels reach 15 mmol / L.
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Some people may like to nibble on toast in the morning or add a couple of slices to their big breakfast.
To keep things simple, the charity advises diabetics to consider how much fat and calories are in the bread they would choose.
Bread is a source of carbohydrates, which is broken down into glucose during digestion.
Diabetes UK confirmed: “All carbohydrates affect blood glucose levels.”
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Even more difficult, not only are diabetics advised to consider the fat and calorie content of their bread, but “carbohydrate requirements vary from person to person.”
Factors to consider include “age, gender, weight, and physical activity.”
The mean reference intake (IR) for carbohydrates is 230 g for women and 300 g for men.
To keep things simple, the easiest option is to eliminate bread from your diet.
But if crusty bread really increases your happiness, here’s what you need to know:
One of the best low-carb, low-calorie and low-fat chews is rye bread (55 Kcal – 11.5 g of carbohydrates – 0.4 g of fat).
A slice of ciabatta contains 75 Kcal, 12.4 grams of carbohydrates and 1.4 grams of fat.
For a more detailed list of breads and the calories, fat, and carbohydrates they contain, click here.
Why are blood spikes a concern?
If blood sugar levels remain high for long periods, this can lead to long-term complications of the condition.
For example, people can develop diabetic nephropathy (that is, kidney disease).
Signs of kidney disease include swelling of the ankles, feet, lower legs, or hands caused by water retention.
Diabetics are recommended to be screened for kidney complications once a year.
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