In the early morning, after a cup of hot oatmeal porridge, Mr. Wang, a diabetic patient, looked at the steady curve on his blood glucose monitor and smiled with satisfaction. At dawn, before the sky was fully bright, Mrs. Li was busy in the kitchen. As a patient with a ten-year history of diabetes, she understood the importance of breakfast in winter. A few days ago, she tried the "1+1+1" golden breakfast formula recommended by her nutritionist, and her two-hour postprandial blood glucose level dropped from the previous 11.2 mmol/L to 7.8 mmol/L. This change brought her both surprise and peace of mind.

Winter is a period requiring special attention for individuals with diabetes. Research indicates that in low-temperature environments, the secretion of adrenaline in the human body increases, leading to elevated hepatic glycogen output, which may result in intensified fluctuations in blood glucose levels.

01 Cold Weather Blood Sugar Control Challenge

Especially during the coldest period of the year, the Major Cold solar term, traditional Chinese medicine believes that "cold causes contraction." Cold weather can lead to vasoconstriction and slowed blood circulation, posing unique challenges for blood sugar control in diabetic patients.

Morning is one of the most challenging times of day for blood sugar control. After an overnight fast, the body's blood sugar is already at a relatively low level. Skipping breakfast can easily lead to hypoglycemic symptoms such as palpitations, hand tremors, and cold sweats in the morning.

Low temperatures not only affect blood glucose levels but may also interfere with the accuracy of blood glucose meters, which requires individuals with diabetes to pay greater attention to blood glucose monitoring and breakfast management during winter.

02 Celebrity Blood Sugar Control Breakfast Foods

When choosing breakfast foods in winter, diabetic patients need to comprehensively consider the glycemic index, nutritional value, and warming properties. Here are three star foods particularly suitable for blood sugar control in winter:

Oats, hailed as the "blood sugar guardian," are rich in the soluble dietary fiber beta-glucan, which can delay gastric emptying and glucose absorption. In winter, they can be prepared asHot Oatmeal PorridgePaired with yam for cooking, it is both warming and nutritious.

Traditional Chinese Medicine believes that yam can tonify the spleen and nourish the stomach, promote fluid production and benefit the lungs, which is particularly beneficial for diabetic patients. Modern nutrition also confirms that yam contains mucoprotein, which can wrap food in the intestines and slow down sugar absorption. In winter, yam can be cooked with oats to make a warm yam and oat porridge.

Eggs are the perfect protein source for breakfast, as they delay gastric emptying and increase satiety. Studies have shown that a breakfast with sufficient protein helps maintain stable blood sugar levels in the morning. In winter, you can chooseBoiled egg或Scrambled Eggs with ScallionsAvoid frying methods.

03 Golden Breakfast Combination Formula

Registered dietitian Mo Jiaqi from the Clinical Nutrition Department of Guangzhou Eighth People's Hospital affiliated with Guangzhou Medical University proposed a simple and practical golden combination formula of "1 staple food + 1 protein + 1 vegetable."

A staple foodIt is recommended to choose low-GI varieties with a portion size equivalent to "one fist," such as whole wheat bread, oatmeal, and multigrain steamed buns.A serving of proteinequivalent to one egg, 200 milliliters of unsweetened soy milk or milk, or 50 grams of lean meat.A serving of vegetablesPrioritize leafy green vegetables, with a serving size of "half a fist to one fist."

Here are several breakfast menus suitable for winter, which you can choose based on your preferences and blood sugar levels:

04 Breakfast Eating Techniques

Winter breakfast for diabetics requires not only choosing the right foods but also mastering proper eating methods and sequence. Here are three practical tips to optimize your breakfast experience:

Eat vegetables first, then protein foods, and finally staple foodsThis eating sequence can naturally slow down the rise in blood sugar levels. In winter, it is preferable to choose vegetables such as spinach, broccoli, and baby bok choy that are cooked using warm methods.

要Separate dry and wet foods, avoid consuming soup and rice together.Avoid porridge, steamed buns, and rice soaked in soup—these are "gelatinized" combinations. Instead, drink soup or milk first, and wait 15 minutes before consuming solid foods.

Adoption ofWarm Cooking, Reject Cold FoodsIn winter, avoid ice-cold milk, chilled yogurt, and raw cold salads. Prioritize hot beverages, steamed, boiled, or stewed foods, as they warm the stomach and help raise blood sugar levels gradually.

05 Daily Blood Sugar Control Details

In addition to breakfast choices, individuals with diabetes need to pay attention to certain lifestyle details during the winter season. Reduced sunlight in winter may lead to vitamin D deficiency, so it is advisable to consume foods rich in vitamin D (such as fish, egg yolks, etc.) in moderation or take supplements under the guidance of a doctor.

Stay hydratedIt is very important. In winter, the sensation of thirst diminishes, but it is still necessary to drink 1.5-2 liters of water daily to avoid dehydration affecting blood glucose concentration.

Moderate indoor exerciseIt is also an important aspect of winter management. When the weather is cold, exercise can be performed indoors (such as yoga, tai chi, step aerobics, etc.), with at least 150 minutes per week.

At 7:30 in the morning, after finishing a carefully prepared oatmeal and yam porridge along with a boiled egg, Aunt Li also had a small portion of blanched spinach. Two hours after the meal, she habitually checked her blood sugar—7.6 mmol/L, which was the most ideal reading she had seen recently.

The winter sunlight streamed through the window, casting a warm and bright glow over the dining table. Aunt Li opened her notebook, carefully recording today's breakfast combination and blood glucose level, a satisfied smile spreading across her face.

Winter blood sugar management indeed begins with a scientifically balanced breakfast, but extends further to encompass round-the-clock dietary wisdom and lifestyle discipline.