Home Lifestyle Diabetes breakfast: Eggs with tomatoes, avocado and chilli

Diabetes breakfast: Eggs with tomatoes, avocado and chilli


Going low-carb can have surprising health benefits, such as cutting your blood pressure, while chef and food writer Katie Caldesi offers more exclusive recipes.

Past studies revealed that sometimes a diet heavy on carbs can cause the body to retain salt. That’s because of the effect that the hormone insulin has on the kidneys (carbs, as we now know, can raise insulin levels).

Insulin causes salt retention by the action of the kidneys in people with diabetes. This salt in its turn causes fluid retention and higher blood pressure. So when some people give up carbs, their insulin levels reduce.

They start urinating more than usual. That’s because their bodies are getting rid of the salt that their previously sugary diets had caused them to retain, which helps explain why their blood pressure improved and in some cases also their swollen ankles.

This is one of our favourite whip-up-in-no-time meals that has plenty of healthy fat and protein that will fill us up.

The mouth-watering breakfast recipes that can help you beat diabetes: Photo / Courtesy

Serves 2

Per serving: Carbohydrates, 4.7g; protein, 21g; fat, 39g; fibre, 4.8g; calories, 466

  • 1 ripe avocado
  • 2 tablespoon coconut oil or extra virgin olive oil
  • 6 cherry tomatoes, halved
  • ½ a chilli, added to taste, finely sliced
  • 4 eggs
  • Salt and freshly ground black pepper
  • Small handful of coriander leaves
  • 2 heaped tablespoon full-fat Greek yoghurt

Halve the avocado and remove the stone. Hold one half and cut the flesh lengthways into long slices just down to, but not through, the skin. Scoop out the slices and arrange on a plate.

Do the same with the other half. Heat the oil in a frying pan and add the tomatoes and chilli — fry until just soft and lightly browned.

Remove from the pan and put next to the avocado. Now fry the eggs until set underneath. Scatter the seasoning and coriander over the top.

Flip the eggs over and leave for a minute. Remove carefully and flip them over on to the plate.

Serve straight away with any juices left in the pan.


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