diabetes Archives - Beta Me Nutrition by Danielle Lamb

Why is breakfast so important?

Breakfast is an important part of our health. It prepares us physically and mentally for the day and sets the tone for how our metabolism will respond for the day ahead.

This is why, the foods we choose to put in or not to put in our mouth in some people’s case, really does have an effect on how we live for that day.

Consequences of no breakfast or the wrong breakfast may include:

Poor concentration
Poor memory and retention of information
Brain fog
Irritability
Headaches
Low productivity
Poor brain function
Low energy
Low libido
Excessive hunger later in the day
Bing eating
Poor sleep
Higher levels of stress or a poor stress response
Slow metabolism

Longer term implications may include:

Weight gain/weight loss
Nutritional deficiencies
Blood sugar complications
Muscle wasting
Elevations in cholesterol and blood pressure

A well-balanced breakfast should include a balance of protein, healthy fats and a small amount of complex carbohydrates.

This Oat, Chia, Hemp and Nut Protein Pudding will have any feeling energised and ready to take on your day.

Oat, Chia, Hemp and Nut Protein Breakfast Pudding

Ingredients

1 tbsp. chia seeds

30g oats

½ cup water

Combine in a bowl and soak overnight.

1 tsp cacao powder

1 tbsp cacao nibs

1 heaped tsp almond butter (or any pure nut butter)

1 tsp cinnamon powder

10g vegan protein, flavour of choice

Another ½ cup water

1 dash almond milk

Toppings

10g Mixed nuts and seeds

10g hemp seeds

Method

Add pre-soaked chia/oat mix to a small pot.

Turn heat to low-medium.

Gently warm and add the remaining water, stir.

Once stirred through add the rest of the ingredients besides the toppings and stir until combine.

Remove from heat into bowl.

Top with mixed nuts, seeds and hemp seeds.

The pictured pudding also has dragon fruit chips for decoration, but you may like to add some fresh fruit such as passionfruit or berries.

You can enjoy this pudding cold or warm so it is a fantastic breakfast all year round!

Sweet Gold – Sweet Potato

Household favourite, sweet potato is more than just a delicious addition to any meal or sweet treat. The golden root vegetable holds an abundance of phytonutrients. From its skin, deep into its sweet flesh.

It holds the phytochemical antioxidant anthocyanin within its skin, responsible for its ability to reduce oxidative damage and increase the absorption of the all-important vitamin A. Prevention of oxidative damage has been shown to reduce carcinogenic activities, inflammation and fight fatigue.

There has also been research demonstrating great promise in its ability to address alcoholic fatty liver and cholesterol induced atherosclerosis, what a powerhouse!

Sweet potato around the world

In Asian countries such as Japan, sweet potatoes are praised for their benefits in the treatment of diabetes and some cancers. Sweet potatoes have also been used in some countries to encourage weight loss and in support of hormonal replacement therapies, awarding to the vegetables phytoestrogen content.

What have we learnt?

Sweet potato is utilised around the world as a dietary support for:

Alcoholic fatty liver disease (AFLD)
Cholesterol and atherosclerosis
Diabetes management
Weight loss
Vitamin A deficiencies

What else is sweet potato good for?

The bright golden/orange colour of the humble sweet potato gives us clues as to its high antioxidant content, specifically beta-carotene. Antioxidants are essential for the healthy function of almost every system in our body, including the repair of new skin cells for a beautiful, glowing complexion.
The skins and flesh of sweet potatoes are also fantastic sources of fibre and complex carbohydrates which help to sustain energy, keep us feeling fuller for longer and regulate bowel motions.
Apart from vitamin A, sweet potatoes are rich in other vitamins and minerals that sustain our energy levels ensure a healthy nervous system.