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Having diabetes means that your body has trouble regulating your blood sugar levels. This is why paying attention to what you eat is important. A healthy diet can help keep your blood sugar levels in check, which is crucial for avoiding both high and low blood sugar levels.
But that's not all! Eating a healthy diet can also help you maintain a healthy weight, which is essential for managing diabetes. Plus, eating a balanced diet can give you consistent energy levels throughout the day instead of the spikes and crashes that can happen from eating sugary or high-fat foods. Lastly, a healthy diet can provide your body with all the essential vitamins, minerals, and nutrients it needs to function properly. This can reduce your risk of developing other health problems, such as kidney disease, nerve damage, and eye problems.
Daria Igudesman, PhD, is a postdoctoral fellow at the Translational Research Institute, where can combines her expertise in nutrition with cutting-edge research focusing on the gut microbiome and its connection to people with diabetes. She believes breakfast is one of the best ways to help people with diabetes can do all of the above. “I am a huge fan of eating veggies in the morning.” One of Dr. Igudesman’s favorite recipes is avocado toast with smoked salmon. Not only is it delicious, but it also helps with getting the two servings of recommended fish per week and best of all, it requires absolutely no cooking.
What you’ll need:
- 1 slice whole grain bread
- 1 slice smoked salmon
- 1 tablespoon avocado oil
- 1 tablespoon balsamic vinegar
- ¼ cup diced tomato
- ¼ cup diced onions
- 1 cup mixed greens
- 1 ripe avocado
- Dash of cilantro
It’s so simple to make.
First off, toast your bread. Scoop out the flesh of an avocado and use a spoon or fork to mash the flesh straight onto the toast. Next, add your smoked salmon. Top it off with avocado oil, tomatoes, onions, balsamic vinegar, a dash of cilantro. Add on a side of greens and ENJOY!
Dr. Igudesman says, “It's important to remember that everyone with diabetes is different, so it's a good idea to work with a registered dietitian to create a meal plan tailored to your specific needs and preferences. This way, you can make the healthiest food choices, control your portion sizes, and control your blood sugar levels.”