Breakfast is where many people with diabetes struggle. Tiffin items are mostly carbohydrate, and a large plate eaten with a sweet tea can push blood sugar up quickly. The good news is that you do not need to give up South Indian breakfasts. You need to balance them.
The simple formula
Measured carbohydrate + protein + fibre
- Carbohydrate: idli, dosa, pongal, upma, millet porridge, or a chapati
- Protein: dal in the sambar, egg, curd, buttermilk, sprouts, paneer, tofu
- Fibre: vegetables in the sambar, a salad, or a vegetable side
Breakfast ideas
1. Idli with vegetable sambar and an egg
2 idlis, a big bowl of sambar made with dal and vegetables, and a boiled egg. The protein and fibre slow the rise in sugar.
2. Ragi dosa with chutney and curd
A ragi or mixed millet dosa made with less oil, a mint or tomato chutney and a small bowl of curd.
3. Pesarattu (green gram dosa)
Made from green gram, it carries more protein than a regular dosa. Add an onion or vegetable stuffing.
4. Vegetable oats upma or millet upma
Add plenty of vegetables and a handful of peanuts for protein. Keep the portion measured.
5. Sprouts sundal and a small portion of tiffin
A bowl of sprouts sundal with 1 idli or 1 small dosa. Good when you need a lighter start.
6. Moong dal chilla
Quick to make, with protein and fibre. Serve with mint chutney.
What to limit at breakfast
- Sweet tea or coffee with a lot of sugar
- Packaged fruit juice
- Large servings of white rice items (like many pongal or puttu portions) eaten alone
- Fried items such as vada or poori, on most days
- Bakery products such as white bread, buns and biscuits
Small habits that help
- Eat your protein and vegetables first, tiffin last.
- Keep the same breakfast time every day.
- Take a short walk after a meal. Even 10 to 15 minutes can help.
- If you take diabetes medicines or insulin, keep your meal timings consistent and follow your doctor's advice.
A note on safety
If you use insulin or sugar-lowering tablets, changing your diet can change how much medicine you need. Please speak to your doctor before making big changes. Your dietitian and your doctor should plan together.
Make it personal
Breakfast works best when it fits your sugar readings, medicines and routine. A personal plan from a dietitian takes all of this into account and saves you from guessing.
This article is general nutrition information, not medical advice. Talk to your doctor before changing your diet if you have a health condition or take medicines.