Diabetes-friendly Breakfast Options
Controlling blood glucose, especially in the morning, can be a challenging task for people living with diabetes. The first meal of the day is important, as the stomach is empty after a night's rest, and the body becomes particularly sensitive to foods that can lead to spikes in blood sugar levels.
In Singapore, where breakfast options often lean towards carbohydrate-rich choices, making informed decisions becomes crucial for individuals looking to manage their diabetes effectively. Complicating matters further, the dawn phenomenon adds an extra layer of challenge, with fasting sugars already elevated in the early hours.
The Significance of Breakfast
For individuals with diabetes, breakfast is not just another meal; it sets the tone for the entire day. With an empty stomach and heightened insulin sensitivity in the morning, choosing the right foods becomes essential to prevent blood sugar spikes. Many traditional breakfast options in Singapore, such as kaya toast, soft-boiled eggs with toast, or local pastries, can be high in carbohydrates, potentially causing an undesirable surge in blood glucose levels.
The Dawn Phenomenon
The dawn phenomenon, experienced by many individuals with diabetes, involves an early-morning increase in blood sugar levels. This natural rise in glucose is attributed to hormonal changes that occur in the body during the pre-dawn hours, including cortisol and growth hormone. These hormones signal the liver to boost the glucose production, which eventually provides energy to help you wake up. The signal triggers beta cells in the pancreas to release insulin to keep blood glucose levels in check. However, for those with diabetes, you may not make enough insulin, or be too insulin resistant to counter the increase in blood glucose. Thus, your levels may be elevated when you wake up.
Working Around Breakfast Choices in Singapore
Choosing a diabetes-friendly breakfast in Singapore is not that daunting. In fact, with careful consideration, it's possible to make nutritious and diabetes-friendly choices. Here are some tips and options:
Avoid, if possible:
Wanton Noodles
The noodles used in wanton noodles, whether made from rice or wheat flour, have the potential to cause a rapid increase in blood glucose levels. This is a concern, especially for individuals trying to manage their blood sugar levels.
Wanton noodles often include dumplings filled with pork meat, which tends to have a high-fat percentage. Consuming foods high in saturated fats may contribute to health issues such as elevated cholesterol levels and cardiovascular concerns.
The accompanying soup in wanton noodles typically contains a high amount of sodium. Excessive sodium intake is associated with increased blood pressure and can contribute to the risk of cardiovascular problems.
Prata
Prata is made from white flour, which is a refined carbohydrate. Consuming high amounts of refined carbs may lead to a rapid spike in blood sugar levels, potentially causing energy crashes later in the day. The traditional cooking method for prata involves frying it in margarine or oil. This adds extra saturated fats and calories to the dish.
While curry adds flavor to prata, it may also introduce additional calories, saturated fats, and sodium to the meal, depending on the type and preparation of the curry. Prata itself lacks the nutritional benefits found in whole grains or other healthier alternatives.
Opting for alternatives like chapati or plain thosai / dosai can be healthier breakfast choices. Chapati is typically made from whole wheat flour, offering more fiber and nutrients; while plain thosai / dosai, is made from a fermented batter of rice and urad dal.
Vegetarian Bee Hoon / Nasi Lemak
Vegetarian bee hoon and nasi lemak are a few of the most popular breakfast choices in Singapore. However, fried options, such as popiah and fried eggs, can contribute to an increase in blood sugar levels due to the frying process and potential additions of unhealthy fats. This spike may be more pronounced when consuming refined carbohydrates like rice and noodles. In addition, some noodles, even if vegetarian, can be made from refined flours that may cause a rapid rise in blood sugar levels. Choosing whole-grain or less processed noodle options, if the stall has any, can help mitigate this effect.
While mock meat made from seitan can be high in protein, it's essential to be mindful of its processing and ingredient list. Opting for minimally processed, whole-food sources of protein can contribute to a healthier breakfast.
Some vegetarian dishes may come with sauces or condiments that are high in sodium or added sugars. Being cautious with the amount and type of condiments can contribute to a healthier meal.
Chwee Kueh
The base of Chwee Kueh is made from rice flour and water, which can be a source of carbohydrates - and not recommended for those with diabetes. The steamed nature of the cakes makes them lower in fat compared to other cooking methods.
While seemingly healthy, the preserved radish used as a topping is often salty and can contribute to the overall sodium content of the dish, while the additional condiments, such as soy sauce and chili paste, can add flavor but may also increase the sodium content. Depending on the amount of oil used in the preparation, Chwee Kueh can be relatively high in calories and fat. The oily nature of preserved radish and additional oil used in cooking can contribute to the calorie count.
Stir-Fried Carrot Cake
While stir-fried carrot cake can be part of a balanced breakfast, it's essential to be mindful of overall dietary choices and variety. Choosing plain white carrot cake over the black version can be a healthier option as it typically has fewer added calories and sugars. The black version may have additional ingredients like sweet soy sauce, contributing to a higher calorie and sugar content. The choice of sauce used in stir-frying can impact the dish's healthiness. Opting for sauces that are lower in added sugars and sodium can make the dish a healthier choice. Of course, paying attention to portion sizes is crucial. Even a healthy dish can become less healthy if consumed in excessive amounts.
Carrot cake contains radish, which is a low-calorie vegetable. It also provides some dietary fiber. Eggs add protein and other essential nutrients. Stir-frying can be a healthier cooking method compared to deep-frying, as it uses less oil. However, the amount of oil used in the stir-frying process can still impact the overall calorie and fat content.
Recommended breakfast choices:
Soya Beancurd
Opt for beancurd served without syrup.
Why this is healthy
Beancurd is relatively low in calories, making it a suitable option for those looking to manage their calorie intake. It is a good source of essential nutrients such as iron, calcium, magnesium, and phosphorus. These minerals play vital roles in maintaining bone health, blood clotting, and overall metabolic function.
Beancurd is naturally gluten-free and suitable for individuals with gluten sensitivities or those following a gluten-free diet. Additionally, it is a common component in vegetarian and vegan diets, providing a valuable protein source.
Buns from the Bakery / Small Buns (Bao)
Choose wholemeal bread over white bread. Avoid picking out the sweeter breads altogether, instead, opt for high-protein options such as tuna or chicken mayo / chicken bun.
Why this is healthy
Bread and small buns from the bakery can be a healthy breakfast option – when you make thoughtful choices. Opting for wholemeal bread, avoiding excessive added sugars, and selecting high-protein fillings contribute to a balanced and nutritious start to your day.
Sandwiches
Choose wholemeal or multigrain bread for your sandwich and opt for low-fat cheese, roast chicken, tuna or mashed egg with light mayonnaise.
Why this is healthy
Wholemeal bread (a complex carb) has a lower glycemic index. Also, adding lettuce and tomatoes for more fibre help slow down the post-meal glucose rise.
Oatmeal
Opt for plain oatmeal without added sugars. If you want to sweeten it, go with fruits, nuts or a small amount of honey. Alternative, reach for a low-carb granola with nuts, seeds, and minimal added sugars.
Why this is healthy
Oats are a good source of various nutrients, including fiber, protein, vitamins such as B vitamins, and minerals like iron and magnesium. Oatmeal is also high in soluble fiber. The high fiber and protein content in oatmeal can contribute to a feeling of fullness, helping to control appetite.
Fish soup
Opt for the sliced fish soup option, instead of the fried fish version. Add a variety of colorful vegetables to maximize the nutritional content of the soup. The tofu in the fish soup helps add more protein to your diet as well. Also, ask for less or only half a serving of rice or noodles. Top up for extra vegetables and fish if the servings are tiny. Refrain from finishing the soup, which can be high in sodium.
Why this is healthy
Fish soup with sliced fish, vegetables, and tofu is generally low in calories compared to some other breakfast options. Fish is an excellent source of high-quality protein, which is essential for muscle repair, immune function, and overall health. Choosing sliced fish instead of fried versions helps keep the dish lower in unhealthy fats while maintaining its protein content. The added vegetables provide essential vitamins, minerals, and antioxidants that support overall health and well-being. Meanwhile, tofu increases protein content and contributes a pleasant texture to the soup.
Porridge/ Teo Chew Porridge / Congee
While congee with white rice can potentially cause a spike in blood glucose levels, choosing protein-rich options such as sliced fish or lean pork instead of minced pork or century egg can help mitigate this effect. This is due to the cooking method which makes porridge digested faster and thus causes blood sugar to rise higher too. Individuals with concerns about blood glucose levels should monitor their intake of congee and be mindful of how their bodies respond.
Order side dishes high in protein as these can enhance the nutritional profile of the meal. Options like tofu, sliced fish, lean pork, peanuts or eggs can provide additional protein, promoting a sense of fullness and supporting muscle health.
Why this is healthy
Teo Chew Porridge, also known as congee, is a hydrating breakfast option as it is primarily water-based.
Popiah
Order popiah without the sweet sauce.
Why this is healthy
Popiah typically contains a variety of vegetables, such as turnips, carrots, bean sprouts, and lettuce, which are rich in vitamins, minerals, fiber, and antioxidants. Adding protein-rich ingredients like tofu, shrimp, or lean meats to popiah can make it a more satisfying and balanced meal.
A Holistic Approach
While making smart breakfast food choices can do a lot for diabetes management, it's far from the only thing you should do to keep your blood sugar levels within range. Among those are:
Sticking to your prescribed diabetes treatment plan
You might be interested in NOVI Magnum, our holistic diabetes treatment program. With NOVI Magnum, you’ll get:
Support and guidance from NOVI’s doctors, dietitians and fitness coaches.
A holistic treatment plan developed by our team just for you.
Digital access to your health team via NOVIFY, our mobile app, to make it easier for you to keep on track, tweak your program as you progress, and help you stay motivated.