Breakfast choices..

[Lussac]

Since my last HbA1c test I've had to take my T2 a bit more seriously since being first diagnosed in 2014. Initially I went on a low carb high fat diet and assumed everything was OK, blood checks and keeping things under control was a bit awkward as I was moving around different countries. Anyway, last check found that my levels had risen considerably as had my cholesterol (triglycerides) so that put paid to my way of eating in regards to the high fat/low carb (although the low carb gradually got less and less rigid over time).

So, I've been checking my levels regularly now and have a real problem with breakfast. My studies suggested that whole rolled oats (1 table spoon soaked overnight and then oat milk or semi-skimmed added) should be OK and this is what I've eaten regularly for at least 10 years, but, my testing has shown that this causes a very big spike in my glucose reading after about 30 mins and takes over 3 hours to come back down (normal reading on rising at 7am is between between 6.4 and 7.5 but after oatmeal rises to about 12 and to 14 if I include a few raspberries and a couple of strawberries. I tried some Skyr yoghurt this morning with two Tayberries and three raspberries and a single strawberry but this has again produced a very big spike in the glucose levels. So is it the fruit that is supposedly quite good for T2 being high in fibre that is causing more of a problem?

Yesterday I had scrambled egg with some non-fatty ham (a polish dried variety) and this seemed to be very good with my glucose hardly rising at all. The problem now is what else can I have that isn't going to cause me problems with the huge spikes, obviously I don't want scrambled eggs every single day and would like to vary it if possible so am looking for suggestions as to what I might try.

 

[Maria DUK]

It sounds like you've done a really good job of trying different foods and having a look at how they're affecting your glucose levels!

From what you're saying, it sounds like a high protein breakfast is working well for you and your blood glucose levels. If it's within your budget, maybe some smoked salmon and avocado would give you some variety? You could also try some grilled tomatoes and mushrooms and have them alongside another non-fatty protein source. Perhaps some tofu? I know it is not everyone's favourite choice or their first-choice but if you season it well it's delicious and a good non-fatty protein source!

 

[Deb_l]

Your rolled oats, oat milk and/or semi skimmed milk are all high carb so will cause a big spike. A quick google is showing rolled oats as 58g per 100g and low carb is considered less than 10g per 100g. Oat milk isn't too bad (14g) but soya milk is very low carb if you can switch to that.

I'm not sure about fruit as I think some people react differently to others. I find I have no reaction at all to strawberries so I eat those by the bucket load!! Along with full fat Greek yoghurt.

Most mornings I have poached eggs on toast (the toast being my only deliberate carb of the day). Sometimes with bacon, sometimes not. I also do omelettes in a variety of ways - mushroom, ham, bacon, cheese.

The only way to find out for definite what affects you personally is to keep testing, which is what you're doing.

 

[Martin.A]

I agree with @Deb_l about the humble omelette. There are so many different things you can add.

 

[DiabloT2]

I find alternating eggs (cooked various ways) with full fat yoghurt (sprinkled with chia seeds, flax seeds and cinnamon, and a few berries and nuts) provides me with enough variety. The above suggestions from others seem like good options for you to consider too...