If you have diabetes, you can still enjoy your favorite foods, even those that are sweeter.
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Eating breakfast is a good habit for everyone, especially if you have diabetes. One study suggested that regularly skipping breakfast may increase the risk of developing type 2 diabetes. However, many American breakfast foods, such as pancakes, waffles, and some breakfast meats, are high in fat, calories, and carbohydrates.
For example, one of IHOP's Belgian waffles will give you 590 calories and nearly 70 grams of carbohydrates. But you can enjoy waffles without increasing the carbohydrate load.
Step out of your comfort zone and enjoy this low-sugar and high-fiber American breakfast option.
1. Healthy quinoa protein waffles
Substitutes for low glycemic quinoa flour white flour, oil-free applesauce, and sugar substitutes like TRUVIA sugar, this recipe is a net carbohydrate, with sugar and fat lower than most traditional pie varieties. And, thanks to quinoa and protein powder, it has a much higher protein content.
If you don't like protein powder, try replacing it with almond flour or coconut flour, New York-based dietitian Saba Sassouni-Toulep, MS, RD, CDN recommends. For added flavor, add a pinch of unsweetened natural cocoa. If you want to increase your intake of omega-3s, you can also add a scoop of ground flaxseed.
2. Apple cinnamon waffles
Flaxseed powder, or ground flaxseed, contains fiber and healthy omega-3 fatty acids. According to a 2011 study published in the American Journal of Clinical Nutrition, omega-3 fatty acids may reduce your risk of developing type 2 diabetes.
In addition, these waffles contain cinnamon, and some studies have been shown to improve insulin resistance. Ground apples also provide soluble fiber that improves cholesterol. Compared to traditional waffles made with all-purpose flour, this grain-free waffle recipe will keep your blood sugar low.
3. Secret Healthy Red Velvet Waffle with Cream Cheese Frosting
With lower carbohydrate and sugar levels, the real secret of this "secret health" recipe lies in the beets. They make the waffles red. Beets contain a variety of vitamins and minerals, including plenty of anti-inflammatory antioxidants.
They are also a great source of fiber. According to a 2000 study, a high-fiber diet can help you better control your blood sugar and insulin. It's worth noting that this recipe requires six-packs of Truvia. To reduce the intake of stevia components, replace erythritol or steer with some or all of this sweetener.
4. PB&J Waffles
Whether you're cooking for kids or adults, the combination of peanut butter and jelly will make many stomachs smile. This recipe uses regular bread and a little peanut butter and jelly to make a "waffle" sandwich, all pressed together with a waffle iron. It was a fresh breakfast but also fun at lunch or dinner.
Look for high-fiber bread and unsweetened jams. You can also use your favorite fresh fruit slices instead. If your family is allergic to peanuts, spreads made with almonds, cashews, and even sunflower seeds can provide a fair amount of protein. Note that cashew nuts provide very little fiber or protein and are the nuts with the lowest fiber content.
5. Zucchini Parmesan Waffles
Waffles for dinner? Why not? These fritters are made with waffle irons and the main ingredient is zucchini. Zucchini is rich in a variety of nutrients, including vitamin C. It's also low in calories, and it can provide more fiber if you replace whole-grain or oat flour with generic flour. Vegetable waffles can open up a whole new world – minimizing blood sugar spikes while consuming vegetables.
summary
If you have diabetes, you can still enjoy your favorite foods, even those that are sweeter. When choosing a recipe, remember to look for recipes that are rich in fiber and protein and low in added sugars.