Insulin resistance is a condition in which your cells become unable to absorb glucose because they no longer respond to the presence of insulin. As a result, your blood sugar levels rise and your risk for developing Type 2 diabetes increases. If you are insulin resistant, alter your diet to prevent spikes in blood sugar that can contribute to insulin resistance. A variety of healthy and delicious breakfast options can fuel your morning without raising your blood sugar to unhealthy levels.
Eggs are a classic morning food that offer a breakfast-perfect blend of nutritional value, digestibility and convenience. Their high-protein content and virtually no sugar make eggs an ideal option for anyone with insulin resistance. You can cook eggs in many ways from simple to elaborate. Boil them ahead of time for a quick and portable meal or snack, whip them up quickly for scrambled or fried eggs or for the ultimate in modern convenience, poach your eggs in a microwave egg poacher. If your cholesterol level runs high and your doctor has advised you to limit or avoid eggs, use egg whites or egg substitutes.
Plain yogurt is a smooth, creamy treat for any meal and an ideal low-sugar breakfast food. Pair your yogurt with a sprinkle of nuts or sunflower seeds for added flavor and texture. Though the process of yogurt-making eliminates much of the lactose -- the natural sugar in milk -- some lactose remains. Plain yogurt contains about 17 grams of sugar per cup, fruited yogurt contains up to 40 grams of sugar per cup and yogurt sweetened with artificial sweetener contains 19 grams of sugar per cup. Ask your doctor or nutritionist about including yogurt in your diet. If you use a blood-sugar monitor, experiment to find out how plain yogurt affects your blood sugar and how much you can eat at one meal.
Break the sugar-laden coffee-and-pastry habit by mixing a high-protein food with a small amount of carbohydrate food for breakfast. The added protein of this mix-and-match approach slows the digestion and release of sugar into your bloodstream, according to Dr. Cheryle R. Hart, coauthor of the book "The Insulin-Resistance Diet: How to Turn Off Your Body's Fat-Making Machine." An ounce of cheese with 1 cup of fresh melon or berries, peanut butter on whole-grain toast or 1 ounce of sausage with 1/2 cup of hash brown potatoes all get your metabolism going in the morning without exceeding your carbohydrate tolerance.
Last night's chicken, steak or fish dinner makes a great, no-fuss, low-carbohydrate breakfast. Leave off the rice, pasta or bread or combine your leftovers with a small portion of a whole-grain carbohydrate or fresh fruit. Get creative and make an omelet using bits of barbecued chicken or grilled fish and vegetables. Wrap thin slices of steak around asparagus spears and dip them in low-fat ranch dressing.
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