Porridge with berries
Many people say that it is a big struggle to control their dietary habits because of their busy schedule. However, every single one of us needs to take care for himself in order to be a well-functioning human being. This is true, especially for people with health complications such as type 2 diabetes.
But there is a solution… Discipline, meal prepping and motivation are key features leading to a healthier lifestyle.
Here is a recipe idea which is suitable for busy diabetes patients because it contains many vital nutrients and it can be taken anywhere with the amazing food container by NaturalLeaf.
Why is this porridge suitable for diabetes patients?
Raspberries
It is really important for people with diabetes to be careful with consuming food/food products that dramatically raise blood sugar levels. They need to choose foods with a low glycaemic index (GI) and combine them with other macronutrients (protein and fat) so that the release of glucose becomes slower and more gradual. Most fruits are rich in fructose (a type of sugar), so it’s preferable to avoid over-eating them. However, berries are a good choice when it comes to fruits.
Raspberries, for example, are low in carbohydrates and calories (compared to other fruits), but at the same time- they have relatively high amounts of fiber. They also contain a large amount of tannins that block alpha-amylase– a digestive enzyme needed for hydrolyzation of starch and glycogen, yielding glucose and maltose.
Oatmeal
Oatmeal (low GI) is rich in many vital vitamins and minerals, as well as antioxidants– mainly manganese and vitamin B1. It contains complex carbohydrates and fiber, which make oats a perfect choice for breakfast, because they gradually raise blood sugar levels.
The type of soluble fiber contained in oats is beta-glucan, which partially dissolves in water and forms a thick, gel-like solution in the gut. It is extremely good for consumption by diabetes patient as it normalizes blood sugar and insulin levels in the blood (Harvard T.H. Chan 2015).
In addition, beta-glucan increases levels of the peptide YY, which is a hormone in the stomach and it is produced during a period of satiety.
Peanut butter and coconut flakes
Peanut butter is а popular product lately. Peanuts are thought to contribute to our general health as they provide relatively large amounts of protein, as well as important vitamins and minerals such as magnesium, potassium, zinc, niacin and vitamin B6.
Most of the diabetes patients have additional health complications such as cardiovascular issues. Peanut butter contains many monounsaturated fatty acids, polyunsaturated fatty acids and vitamin E, which all have a positive effect on the heart.
One other ingredient in this porridge that provides a good amount of fat and fiber is coconut. It is though to reduce the risk of heart disease and it helps with blood sugar control. Moreover, some studies claim that coconut consumption can lead to weight loss as it makes one feel fuller and more satiated (Danahy 2019).
Cinnamon
So far so good, but there is something else that contributes to a better and more gradual increase of blood sugar levels in the blood- cinnamon. This is one of the most delicious and healthy spices. It is high in cinnamaldehyde, which is the reason for cinnamon’s advantages. It can lower the chance of hyperglycaemia, reduce the risk of cardiovascular disease and some studies believe that it also fights bacterial and fungal infections in the body (Leech 2018).
Cinnamon is especially suitable for people suffering from diabetes, because it can dramatically reduce insulin resistance, helping this hormone do its job. Insulin is a key hormone that regulates metabolism and energy use as it transports blood sugar from the bloodstream to the cells. However, people with type 2 diabetes (or metabolic syndrome) are resistant to the effects of insulin and cinnamon helps by increasing insulin sensitivity.
Secondly, some studies claim that this spice decreases the amount of glucose entering the bloodstream post-eating as it interferes with many digestive enzymes that slow down the catabolism (or breakdown) of carbohydrates in one’s digestive tract (Leech 2018).
But why does the porridge contain skyr and protein ?
One of the biggest advantages of consuming skyr is that it is extremely high in protein. In order to make this product, 3 or 4 times more milk is used. Studies prove that dairy proteins can regulate blood sugar, improve bone health and help build muscle mass during a weight-loss period (Link 2017).
Protein consumption is also useful for maintaining optimal weight and also reducing it (if needed) as it promotes satiety and reduces hunger (when consumed in combination with other macronutrients- carbohydrates and fat).
Studies suggest that protein stimulates dietary induced thermogenesis (DIT). DIT is the increase of metabolic rate (or energy expenditure) that follows the ingestion of food. Therefore, if DIT is stimulated- more calories are burnt when digesting food. This also leads to weight-loss which is most frequently an issue in people with diabetes (Rothwell and Stock 1983).
| Ingredients for 1 portion: | Method: |
|---|---|
| >150ml unsweetened almond milk >40g ultra fine oats (if you follow a gluten-free diet, you can choose gluten-free oats) >10g protein (I used vegan) >10g peanut/almond butter (100%) >5g coconut flakes >80g Natural Skyr >100g raspberries/blueberries/blackberries >Cinnamon | 1) Add the oats and milk in a small pan. 2) Let it boil and reduce the heat while stirring occasionally for approximately 4-5 mins, so the oats can thicken. 3) Add 1/3 from the raspberries and a bit water, if you see that the texture gets more and more thick. 4) Add the protein powder and the cinnamon and stir until well mixed. 5) Put the mixture in your favourite takeaway container (Mine is from NaturalLeaf) . 6)Top with the raspberries, peanut butter and skyr. 7)Sprinkle with coconut flakes and cinnamon. |
What else…?
Not only this breakfast helps with diabetes control, but it also contributes to the environment because the food container it is in is made with wheat. It is biodegradable, refractory, resilient and recyclable.
With the growing number of customers looking for products made from renewable resources, scientists have created plastics from the processing of wheat straw, which has replaced much of the use of oil. In addition, the energy required to produce this product is significantly reduced.
Manufacturers and designers work tirelessly to create modern and functional what products for everyday consumer use. Some of the most loved by customers are glasses, bottles and lunch boxes, such as those offered by NaturalLeaf. They offer exceptional advantages, which explains the rapid popularity they have gained. Here are some of the most important qualities that cannot be missed:
- Strong and light
- Heat-resistant
- Hypoallergenic
- Energy-saving
- Additional income for farmers
- Beautiful, minimalist designs
I’d recommend their lunch boxes 100% because I have tried them and I can say that they are really useful when it comes to meal planning and busy schedules.
Here is a link to their website: https://naturalleaf.io/#rec87527848
References:
DANAHY, A., 2019. 5 Impressive Benefits of Coconut. [online]. United States of America: Healthline. Available from: https://www.healthline.com/nutrition/coconut-nutrition [Accessed 12 October 2020].
JAUNE, L., 2018. Is peanut butter good for you? [online]. United States of America: Medical News Today. Available from: https://www.medicalnewstoday.com/articles/323781 [Accessed 12 October 2020].
HARVARD T.H. CHAN, 2015. Oats. [online]. Boston, MA: School of Public Health. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/oats/ [Accessed 12 October 2020].
LEECH, J., 2018. 10 Evidence-Based Health Benefits of Cinnamon. [online]. United States of America: Healthline. Available from: https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_7 [Accessed 12 October 2020].
LINK, R., 2017. Why Skyr is Nutritious and Super Healthy. [online]. United States of America: Healthline. Available from: https://www.healthline.com/nutrition/skyr [Accessed 12 October 2020].
ROTHWELL, N. and STOCK, M., 1983. Diet-induced Thermogenesis. [online]. Dordrecht: Mammalian Thermogenesis. Available from: https://link.springer.com/chapter/10.1007/978-94-011-6032-2_7 [Accessed 11 October 2020].
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