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Mushroom Freezer Breakfast Burritos
Natalie Rizzo
Craving a breakfast burrito? Youre in luck. Not only is this a.m. favorite simple to whip up, but it has all the makings of a diabetes-friendly breakfast. This mushroom breakfast burrito is full of protein and fiber, two nutrients that contribute to blood sugar control, says Natalie Rizzo, RDN, of Nutrition a la Natalie, in New York City.
Youll get 20 g of protein from the eggs and cheese, says Rizzo, plus the recipe has 4 g of fiber. The mushrooms provide you with other nutrients, like vitamin D and B vitamins, per Rizzo and the USDA. According to the NIH, vitamin D helps regulate mood, promotes bone health, and may even boost immunity. Meanwhile, B vitamins have a variety of functions, from helping generate red blood cells and form brain and nerve cells, to protecting the heart and supporting healthy pregnancies, notes Harvard T.H. Chan School of Public Health.
The combination of eggs, mushrooms, and goat cheese creates a savory, umami taste that will make you crave this breakfast burrito every day, Rizzo says.
The best part? Make a batch ahead of time and stick them in the freezer for a quick microwaveable healthy breakfast on the go, she says. Each burrito has 28 g of carbs.
The Key To A Good Gestational Diabetes Breakfast Protein Fat And Planning
The best tolerated gestational diabetes breakfast is high in protein and fat!
Because so many ladies struggle with increased insulin resistance in the mornings, breakfast has to be adapted so that it contains only small amounts of complex starchy unrefined carbs, or the breakfast has to be split in two i.e. one piece of toast is eaten, wait for an hour and test levels and then a second piece of toast can be eaten . This makes the carbs easier for the body to process, eating little and often and not requiring as much insulin to process the sugars. In some cases the starchy carbs have to be removed from breakfast completely.
The more protein and natural fat added into breakfast is extremely beneficial, albeit inconvenient for some. Planning breakfasts and preparing them the day or night before may be necessary if you do not have time to cook breakfasts in the morning.
How do you like your eggs in the morning?
The majority of good gestational diabetes breakfasts include eggs in one form or another and they are a good tool for food pairing.
Due to the increased insulin resistance, ladies often find a safe gestational diabetes breakfast that they get good numbers from.
When trying different things they may struggle to tolerate them and therefore they may end up eating the same breakfast repeatedly for many weeks or months.
Information on eggs. Dippy or runny eggs? Look for the Lion stamp
There is varied information given regarding eating eggs during pregnancy.
Smoothies
Also Check: Best Essential Oils For Diabetes
Dinner Ideas For Gestational Diabetes
Turkey Burger And Sweet Potato Fries
I absolutely love sweet potato fries and the nutrition information for this is based off of making them homemade using this recipe. One serving is about 1/2 a sweet potato.
1 Burger: Carbs 0 Calories 190
1 Slice Swiss: Carbs 1 Calories 70
Sweet Potato Fries: Carbs 13 Calories 56
2 Tbs. Ketchup: Carbs 10 Calories 40
Lemon Garlic Butter Shrimp, Brown Rice, And Broccoli
Lemon Garlic Butter Shrimp: Carbs 7 Calories 254
1/2 Cup Brown Rice: Carbs 22 Calories 108
1 Cup Broccoli: Carbs 11 Calories 55
Total:
Other Ways To Keep You And Your Baby Healthy With Gestational Diabetes
Asterino-McGeean recommends keeping your doctor in the know as your pregnancy progresses. Continue with your scheduled appointments. Since your pregnancy is considered high risk if you have gestational diabetes, your obstetrician may also have you see a high-risk specialist for the remainder of your pregnancy, she says.
Managing gestational diabetes is ultimately a team sport and you are the quarterback. Self-monitoring blood glucose levels at home is important for a healthy pregnancy and baby, adds Asterino-McGeean.
Heres how to do it:
- Monitor your sugar four times a day. After fasting and one to two hours after each meal.
- Keep a written log of your blood sugar levels. Send it to your doctor every one to two weeks or as they recommend.
The most important thing is preventing high blood sugar levels to keep you and your baby safe, says Asterino-McGeean.
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Breakfast For Type 1 Diabetes
Breakfast recommendations for people with type 1 diabetes are similar to those I gave above for type 2 diabetes, but I want to especially mention the importance of protein. Including adequate protein in the morning meal, can help prevent low blood sugars throughout your morning until your next meal. Remember, it takes our bodies longer to digest protein than it does carbohydrate alone, so protein can help sustain blood sugar levels until the next meal.
Pair Carbohydrates With Protein And Healthy Fats
Pairing carbohydrates with protein and healthy fats prevents spikes in blood sugar. It also keeps you full, since protein and fat are digested more slowly than carbohydrates. For example, instead of just having an apple for a snack, pair it with peanut butter, which provides protein and healthy fat.
Read Also: Vitamin C For Diabetes Type 2
After Your Babys Birth
The doctor may check your baby for signs of distress following your delivery. They may require additional monitoring of vital statistics, including blood sugar.
Your blood sugar will usually return to normal following the delivery of your baby. Keep in mind that if you’re diagnosed with gestational diabetes, it puts you at a higher risk for developing Type 2 diabetes in the future.
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Avoiding Highly Starchy Foods
Starchy foods are high in carbohydrates and can have a significant effect on blood sugar, so it is important to eat them only in small portions. It is best to avoid or limit very starchy foods, including:
- white potatoes
- white rice
- white pasta
Although whole grains, such as whole wheat pasta and brown rice, are more nutritious, they are still high in carbohydrates. As a result, these foods may also be best in moderation.
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What Are The Complications
Gestational diabetes can cause concerns for both you and baby, but dont let it make you anxious. Here are some complications you may encounter that can be avoided by managing your health with your doctor.
Extra glucose in your body can make your baby gain weight. A bigger baby puts you at risk for having a more difficult delivery because:
Gestational diabetes also increases your risk of high blood pressure during pregnancy.
In most cases, gestational diabetes disappears after your baby is born. However, for some people, high blood sugar may persist after pregnancy. This is called type 2 diabetes.
Having gestational diabetes does put you at an increased risk of developing diabetes later on in life, too. Both you and your baby will be checked for diabetes after birth.
To make sure you decrease your risk for complications, talk with your doctor about continued care before and after baby is born.
General Guidelines For A Gestational Diabetes Diet
Generally, you should focus on general heart-healthy eating practices. These can help manage your symptoms without medication. Good practices to follow include:
- Eat plenty of fruit and vegetables be sure to choose fresh or frozen foods. Canned fruit and vegetables can be higher in sugar.
- Choose fiber-rich foods fiber helps you stay full and helps control blood sugar levels.
- Consume enough protein protein is essential to build and repair tissue. Generally the recommended amount of protein is 0.36 x your body weight in pounds. E.g a 140 lb woman would need to eat 50 grams of protein a day.
- Eat healthy carbohydrates complex carbohydrates and take longer to break down into glucose. Too many unhealthy carbohydrates can spike your blood sugar. Be sure to choose carbohydrates like fruit, vegetables, whole grains, legumes and low-fat dairy.
- Choose healthy fats these include unsaturated fats found in foods like olive oil, avocadoes and nuts. Saturated fats are found in foods like red meat and processed foods.
- Keep an eye on portion sizes so you dont overeat.
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Follow The Plate Method For Easy Portion Control
The plate method lets you eyeball appropriate portions without having to actually pull out a measuring cup or count calories, which makes plating out a balanced, healthy meal simple and easy. Aim to make half your plate nonstarchy vegetables, a quarter of your plate lean protein, and a quarter of your plate whole grains at each meal. It’s important to eat a consistent amount of carbohydrates at each meal.
Related:Diabetes-Friendly Easy Plate Method Dinners
Foods To Limit Or Avoid
Because blood sugar goals are tight when you have gestational diabetes, your doctor or dietitian may advise you to avoid certain foods, including:
- Sugary drinks: soda, juice, sweetened tea or coffee, energy drinks
- Simple carbohydrates: sweetened cereals, bagels, candy, ice cream, potato chips, sugar, honey, syrup
Also Check: Type 1 Diabetes Emergency Kit
Breakfast Ideas For Gestational Diabetes 24
lovemyOJ · 19/08/2011 00:15
hi I’m currently 30+1 with dc3 and just diagnosed with GD. I’ve been tracking my blood sugar levels and breakfast I have been getting high readings of 8.3-9.1 mmol I’ve been having sugar free Alpen as recommended by the dietician, she has now suggested I try having egg sandwiches for breakfast or boiled egg on granary bread but I really cannot stomach egg first thing in the morning, egg is one of those foods I really have to fancy to eat or it makes me feel ill. Do any of you have any suggestions for a good breakfast? I’ve been told if my results rant any better by Monday they will start me on insulin injections with my breakfast, as it may be my body just isn’t coping first thing in the morning.
MaMattoo · 19/08/2011 00:35
PrettyCandles · 19/08/2011 00:46
How about porridge, but made with water instead of milk? I know that sounds wierd, but personally I find it too rich made with milk, and prefer it this way. You could have it with a pinch of salt, a spoonful of seeds or nuts. If you don’t have the time to make real porridge, microwaved Readybrek is a good alternative, with the same additions.
AlpinePony · 19/08/2011 04:00
MrsZB · 19/08/2011 09:28
aStarInStrangeways · 19/08/2011 09:40
All my dietician talked about was what kind of fast food/takeaways were better to eat. As if we were all hopeless junk-stuffing pigs who ate nothing but crap
PrettyCandles · 19/08/2011 10:28
mint123 · 19/08/2011 10:46
PrettyCandles · 19/08/2011 11:17
Type 2 Diabetes Breakfast
If you or a loved one is living with type 2 diabetes or prediabetes, breakfast should include plant based fat, fiber, and protein. Youâll want to avoid large amounts of added sugar, especially in the morning time. Many people experience increased insulin resistance right after waking up so it can be harder to regulate blood sugar levels if weâre eating too much sugar early in the day.
Also Check: Free Type 2 Diabetes Meal Plan
Careful Monitoring By Your Doctor
To make sure all is going well, youll be watched more carefully during your nine months than other moms-to-be. Translation: You’ll need to have checkups and more routine tests.
Along with regular blood screenings, here are some of the exams you can expect:
Because diabetics are at somewhat higher risk for preeclampsia, your doctor will watch you closely for early signs of that condition, too, such as elevated blood pressure.
Day Gestational Diabetes Diet Meal Plan
Gestational diabetes causes high blood pressure that can cause pregnancy complications.
It occurs due to changes in the way your body uses insulin. Insulin helps absorb and convert glucose into energy.
Gestational diabetes causes either not enough insulin to be produced during pregnancy, or makes the body more resistant to insulin. Both of these issues mean that not enough sugar gets converted into energy, causing high blood sugar levels. This eventually causes gestational diabetes.
However, one of the most effective ways to manage and prevent gestational diabetes is with a healthy diet.
This article will cover everything you need to know about a following a gestational diabetes diet plan and offer a sample 7 day plan to follow.
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How To Prevent Gestational Diabetes
There are a few things you can do to help reduce your risk of developing gestational diabetes, but it’s important to remember that if you do get diagnosed, it’s not your fault. If you are overweight or obese, you can lower your risk of gestational diabetes by making dietary changes that keep your blood sugar levels normal and help you gain less weight throughout pregnancy . But for women who are at a healthy weight before pregnancy , dietary changes haven’t been shown to prevent gestational diabetes. Exercising from the start of pregnancy may lower your risk of gestational diabetes.
What Is The Dawn Phenomenon
The dawn phenomenon occurs when the body releases hormones in the early hours of the morning . This happens in all people, diabetic and non-diabetic. These hormones cause blood sugar levels to rise, giving the body a boost and wake up call to start the day. This can happen anywhere between 3am and 8am.
In diabetics, not enough insulin is produced, or insulin is not able to be used effectively in order to process this boost in glucose, resulting in high fasting levels. For more information on high fasting levels please read here.
It is extremely important to try to eat breakfast as soon as you can after waking. This helps to stabilise levels for the rest of the day.
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Healthy Low Carb Egg Salad Recipe For Breakfast
For this recipe, the types of equipment required are a stove, pot, bowl, fork, and measuring spoons.
The ingredients required are as follows:
- Eggs: 2 large
- Low fat, sodium mayonnaise: 1 tablespoon
- Low sodium mustard: 1 teaspoon
- Fresh chives: 1 teaspoon
INSTRUCTIONS
- Boils the eggs. Then, put the eggs in the pot and fill them with water.
- Place the pot on a high flame.
- When the water comes to a boil, turn off the flame but do not take out the eggs. Let the eggs be in the pot for 15-20 minutes.
- Then slowly take out the eggs from the pot. Drain the water from the pot.
- Wash the eggs gently under the cold water, until it gets easy to handle. Then put a crack on the egg and peel it.
- Then place the peeled eggs in the bowl and mash them with a fork.
- Add mayonnaise and mustard to the egg and mix well. Top it with chopped chives or onions as preferred.
INSTRUCTIONS
IF USING FROZEN VEGGIES
- If frozen veggies are being used, then heat the skillet on medium-high flame. When the skillet becomes hot, add the vegetables and let it cook. Cook the veggies until the water has dried completely and the skillet is dry.
- Add the sausages to the veggies and mix well.
- When the sausages are ready, add the egg to them and mix well.
IF USING FRESH VEGGIES
- Heat the skillet on medium heat. When the skillet becomes completely hot, add butter or oil to it and cook peppers and onions for around 3-5 minutes.
- Then add the mushrooms and sausages. Cook it well.
- At the end add eggs and mix.
How To Build A Healthy Breakfast If You Have Gestational Diabetes
If you’re pregnant or hope to become pregnant, you might be concerned about a possible complication: gestational diabetes. Gestational diabetes causes high blood sugar during the second half of pregnancy.
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Because diabetes statistics show gestational diabetes is common, most pregnant women are routinely screened for it between weeks 24 and 28 of their pregnancies, according to the National Institute of Diabetes and Digestive and Kidney Diseases. If you are diagnosed with the condition, there are a number of things you can do to keep your blood sugars within the target range â including managing your diet.
Eating a healthy breakfast is a smart start to every day, but it’s especially important for pregnant women who are concerned about their blood sugar levels. Here’s what you need to know about healthy breakfast choices for a gestational diabetes meal plan.
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Breakfast Cereals Aka Gd Kryptonite
The majority of dietitians and hospital dietary info. will suggest a suitable gestational diabetes breakfast as one of the following Weetabix, Bran flakes, All Bran, Shreddies, Shredded Wheat, Granola, No added sugar Muesli, or porridge oats with semi-skimmed, or skimmed milk.
High fibre and low in fat, covered with a helping of lactose and sometimes they like to advise to add a helping of fructose on top too. so a high carb cereal covered in carbs and more carbs.
Carb overload!
We have learnt through experience that it is very rare for ladies to be able to tolerate these cereals throughout a pregnancy when diagnosed with gestational diabetes.
Many will be able to tolerate them earlier in pregnancy, when insulin resistance has not yet peaked. Then as the pregnancy progresses and insulin resistance increases, overnight, a cereal which was once tolerated often raises levels very high , usually into double figures. Hence we named breakfast cereal GD kryptonite!
Sometimes ladies are able to move onto things like porridge oats which are low GI, but for many ALL cereals become an intolerable food which has to be forgotten until baby is born. For this reason, cereal becomes the one gestational diabetes breakfast that many crave for.
We have learnt through experience that it is very rare for ladies to be able to tolerate these cereals throughout a pregnancy when diagnosed with gestational diabetes.
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