non veg breakfast for diabetics
Nutrition

Best Non-Veg Breakfast for Diabetes  

Breakfast is considered the most important meal of the day. This meal helps “break” your “fast” from your last meal. On average, the gap between dinner and breakfast is around nine to 12 hours, almost twice the gap between any two other meals. Breakfast helps boost your glucose levels, balances your blood sugar levels, and provides fuel to start your day. 

A healthy breakfast is essential for people with diabetes, who have to monitor their blood sugar levels. It allows your body to process sugars efficiently. If you have diabetes, it is essential to ensure that your diet is on the lower end of the glycemic scale. Carbohydrates, mainly processed, tend to be on the higher end of this scale. Many dietitians, therefore, recommend low carbohydrate and low glycemic diets to keep sugar levels in check. 

What can an individual with diabetes have for breakfast everyday?

Non-vegetarian breakfasts are one of the healthier options, as they tend to be rich in protein and low in carbohydrates. Therefore, non-veg food for diabetic patients can be a better breakfast choice. From the numerous non-vegetarian breakfast options available, an individual with diabetes may often be worried about which non-veg is good for diabetics patients. 

Considering the low glycemic index and richer protein index, people with diabetes are advised to avoid high-fat meats such as red meat. Seafood, chicken, and eggs are some of the best options for diabetic patients. However, if you have high cholesterol, it is advised to avoid egg yolk. After learning which non-veg is good for diabetics patients, it is crucial to plan how to incorporate these foods into your daily diet. 

We’ve got you covered for that too! Read on to find some recipes for the best non-veg food for diabetic patients which are both healthy and flavourful.  

Vegetable Omelette

Nutritional Information

Total Fat 44 grams
Saturated Fat 23 grams
Trans Fat 1.1 grams
Polyunsaturated Fat 4.3 grams
Monounsaturated Fat 13 grams
Cholesterol 644 milligrams
Sodium 2199 milligrams
Potassium 619 milligrams
Total Carbohydrates 19 grams
Dietary Fibre 2.5 grams
Sugars 7.7 grams
Protein 37 grams
Vitamin A 48%
Vitamin C 154%
Calcium 51%
Iron 19%

Eggs are high in protein and good fats, which give you the feeling of being full for a longer period and prevent fluctuating blood levels. To prepare a vegetable omelette, follow these steps:

  1. Melt butter or ghee in a medium skillet. Once it starts bubbling, add onions, bell peppers, and other vegetables, and cook for four to 5 minutes until they are tender.
  2. Beat the eggs, add milk, and season it with salt and pepper while the vegetables are cooking.
  3. Once the vegetables are cooked, remove them from the heat, and season them with salt.
  4. Remove the vegetables from the skillet and melt butter or ghee in the same skillet. Add the eggs and cook for two minutes or until the eggs begin to set. Gently lift the edge of the omelette and continue cooking until the omelette starts to look dry.
  5. Once cooked, add the vegetables, and fold the omelette one edge over the other. Let it cook for two more minutes, and serve.

You can also season your vegetable omelette with cheese if desired. 

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Chicken Stuffed Omelette

Nutritional Information

Total Fat 3.4 grams
Saturated Fat 0.9 grams
Polyunsaturated Fat 0.7 grams
Monounsaturated Fat 1.1 grams
Cholesterol 97.7 milligrams
Sodium 14516.5 milligrams
Potassium 1206.3 milligrams
Total Carbohydrates 42.7 grams
Dietary Fibre 5.9 grams
Sugars 6.7 grams
Protein 41.8 grams
Vitamin A 2.2%
Vitamin B12 15%
Vitamin B6 51.1%
Vitamin C 20.5%
Vitamin D 1.1%
Vitamin E 2.7%
Calcium 24.6%
Copper 20.9%
Folate 20.2%
Iron 33.7%
Magnesium 40.1%
Manganese 66%
Niacin 69.5%
Pantothenic Acid 21%
Phosphorus 65.9%
Riboflavin 44.2%
Selenium 30.7%
Thiamin 16.9%
Zinc 18.9%

A chicken stuffed omelette contains many micronutrients, which are very good for people living with diabetes. It is also rich in proteins, which help you stay full and prevent glucose fluctuation. To prepare a chicken stuffed omelette, follow the same instructions as the vegetable omelette, but replace the vegetables with chicken. 

Chicken Salad

Nutritional Information

Total Fat 18 grams
Saturated Fat 4.1 grams
Polyunsaturated Fat 6.6 grams
Monounsaturated Fat 5.9 grams
Cholesterol 64 milligrams
Sodium 226 milligrams
Potassium 208 milligrams
Total Carbohydrates 3.3 grams
Dietary Fibre 0.4 grams
Sugars 2.4 grams
Protein 19 grams
Vitamin A 3.7%
Vitamin C 1.5%
Calcium 1.3%
Iron 6.2%

A chicken salad is full of protein and has less fat content than other recipes. Since people with high cholesterol must avoid egg yolks, chicken salads are a better option for people with diabetes. To make a chicken salad, follow these instructions:

  1. Poach the chicken for 15 minutes and add salt. This step can be skipped if you have cooked chicken available. 
  2. To prepare the chicken salad, mix together mayonnaise, preserves, lemon juice, salt, and pepper until you have the right balance of acidity and sweetness.
  3. Add in any desired vegetables, such as bell peppers, olives, onions, etc.
  4. Dice the chicken and toss it with the dressing and vegetables.
  5. Add lettuce at the end to ensure it remains crunchy.

Spinach and Grilled Chicken

Nutritional Information

Total Fat 4.9 grams
Saturated Fat 0.8 grams
Cholesterol 15 milligrams
Sodium 235 milligrams
Potassium 241 milligrams
Total Carbohydrates 13 grams
Dietary Fibre 1.6 grams
Sugars 11 grams
Protein 6.7 grams
Vitamin A 40%
Vitamin C 31%
Calcium 3%
Iron 5%

A dish with both spinach and chicken salad is not only full of protein but also has significantly less fat and provides high concentrations of micronutrients like Iron, calcium, and vitamin A. 

Spinach is also rich in dietary fibre, which is great for improving bowel movements. To make a spinach and grilled chicken dish, follow these instructions:

  1. In a bowl, combine olive oil, apple cider vinegar, minced garlic, dried thyme, dried oregano, cayenne pepper, salt, and dash pepper to create a filling for the chicken. Mix well and spoon it over the chicken. Once done, grill the chicken for 7 to 8 minutes on each side or until its juices run clear.
  2. In a large pan, saute garlic and onion in olive oil. Add in mushrooms and saute them for 3-4 minutes. Now add spinach and cook it until it wilts.
  3. Once the spinach is cooked, transfer to a serving dish and top with the grilled chicken. 

Chicken Masala sandwich

Nutritional Information

Total Fat 6 grams
Saturated Fat 2.5 grams
Cholesterol 50 milligrams
Sodium 790 milligrams
Total Carbohydrates 39 grams
Dietary Fibre 1 grams
Sugars 4 grams
Protein 21 grams
Vitamin A 25%
Vitamin C 4%
Calcium 3%
Iron 20%

A chicken masala sandwich is a healthy balance of both carbohydrates and proteins. You can also make the sandwich healthier by using multigrain bread and adding as many flavours as you like. It is a great recipe not just for breakfast but also for brunch and can last you well into the evenings. To make a chicken masala sandwich, follow these instructions:

  1. Poach the chicken in boiling water seasoned with salt and ginger garlic paste for 10 to 15 minutes.
  2. Once poached, allow the chicken to cool down and then strip it into long thin pieces. 
  3. In a pan, heat oil and add onions once it bubbles. Fry for a few minutes and cover with a lid to soften the onions. 
  4. Now add chicken masala, pepper, and salt and let the flavours absorb. Then add the shredded chicken and mix well. Your chicken masala is ready. You can stuff it into a sandwich as it is or add a cheese sauce or mayonnaise to enhance the flavours. 

Bottomline

Individuals with diabetes certainly need to pay attention to the type of foods they eat, and its also essential that they have a healthy balanced diet. By including non-vegetarian foods rich in protein, they can incorporate the necessary nutrients and keep their blood sugar level from fluctuating. However, red meat is a non-vegetarian food that should be avoided. 

FAQs

1. Is Mutton good for diabetes?

Mutton is red meat, which should be avoided by people diagnosed with diabetes. 

2. What Meats are good for diabetics?

Meat that is high in protein but low in trans fats and cholesterol is suitable for people with diabetes. Specifically, red meat must be avoided. Chicken and fish are good meats for people with diabetes.

3. What are the Risks of over consumption of non-veg for diabetic patients?

Excess consumption of any food can be harmful. People with diabetes must eat meat in moderation for good nutritional benefits. Too much meat, especially red meat, can be harmful and lead to heart conditions.

References

https://www.wellthy.care/healthy-tasty-non-veg-breakfast-recipes-diabetes-diet/

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