Re: Breakfast.
Originally Posted by
Nom
->
So fruit, bread etc are off the menu, any suggestions from folks would be welcolme.
I wouldn't expect the NHS for a second to understand or publish the intricacies of differnt breads. So I will say to you what I say to most on this forum. There is bread, and there is real bread.
Supermarket bread is just an unhealthy mass of poor ingredients forced quickly through the bread making cycle.
Diabetics generally have to avoid it because of its effect on blood sugar levels.
Real breads however are different, especially sourdoughs, by which I mean real sourdoughs not the fraudulent mislabelled "sourdoughs" in supermarkets.
Sourdoughs and many other artisan breads go through long fermentation times, anthing from 4 hrs to 24 hrs. During that fermentation of the dough the wild yeasts reproduce/multiply and as a by product create cardon dioxide and ethanol/acetic acid which give the bread its sour tangy flavour.
This acetic acid element is good for diabetics. It helps regulate blood sugar levels.
Therefore you CAN imho still have bread in the morning but you have to get the real thing, not supermarket plastic bread. The bread MUST be long fermented. Find an artisan bakery and get your bread from there or bite the bullet and learn to make it yourself. I make it all the time and it takes about 15 mins of my time to make a loaf. Really easy.
You can also be more discerning about what flours are in your breads.
Spelt flour should be ok for you because it is digested slowly according to reports.
Rye flour also good. 100% rye breads like pumpernickel should be fine I think, though they aren't really breakfast breads.
Fibre is vitally important to your diet. Fibre stops sugars from being metabolised quickly. That's why fruit juices are a killer (for everyone). They are all of the fruit's sugars and none of the fibre so when you drink fruit juice the sugars get converted immediately and unless you're an athelete, your body has no immediate use for the energy produced so stores it away as fat.
Fibre stops this. It makes the metabolism of sugars a long process. So the energy is released bit by bit over time and thus DOES get used by your body as you walk around, do work etc etc. That's why sports players eat bananas. Lots of fibre which means the energy they provide is spread over a period of time.
You need to be very savvy about what things you buy.
Packets of All Bran and Bran Flakes may sound healthy because of that fibre element but in fact those cereals are loaded with sugar. So are just about all cereals found in the supermarket. The exceptions are 100% shredded wheat and porridge oats. Always always check the sugar content on the labels of products.
Shredded wheat provides about 12g of fibre per 100g.
Bananas provide about 3g of fibre per 100g.
So, I'd say you could have a bowl of shredded wheat with chopped banana on top and maybe some other good fruit too. Yes there's a little sugar in the fruit but the presence of good fibre content means your blood sugar levels will not spike.
Choose almond milk to go with it rather than normal milk. You will hardly notice the taste difference and there are no carbs in almond milk.
So there are 2 very tasty breakfast options.
Good proper sourdough bread and a bowl of fibre rich cereal with nutritious fruits inc bananas.
Obviously check everything for your personal circumstances.