Breakfast really is the most important meal of the day. The researchers from The Journal of Nutrition found that skipping breakfast once a week is associated with a 6 percent higher risk of developing type 2 diabetes. The numbers rose from there, with skipping breakfast 4 or 5 times per week leading to an increased risk of 55 percent. When and what we eat for our first meal can mean the difference between feeling energized, focused, and successful or feeling tired, hungry, and defeated.
Despite science proving the importance of breakfast, only a third of Americans eat breakfast regularly. Scientific studies show that eating the majority of calories earlier in the day supports both weight loss and satiety and may reduce risk factors for heart disease.
Eating Breakfast Early
Eating breakfast before 8:30 a.m. may lower chances of developing diabetes and result in overall lower blood sugar levels and less insulin resistance than people who ate breakfast later in the morning. Enjoying breakfast early in the day may be better for you regardless of what time you stop eating and help in the prevention of developing Type 2 Diabetes.
In another recent study, investigating whether restricting carbohydrates at breakfast could be a simple strategy to reduce rapid and large increases in blood sugar (postprandial hyperglycemia) levels, it was shown that a very low-carbohydrate, high-fat breakfast lowers blood glucose fluctuations that occur throughout the day.
Research from The American Journal of Clinical Nutrition has shown that if you start your day with a low GI (glycemic index) breakfast, not only your blood sugar response to your breakfast will be healthier but you also set up your body to better cope with the next meal. So even if you have a high GI lunch, your blood sugar response will be milder if you started your day in ‘low GI’ mode.
Low carbohydrate breakfast choices
For many of us breakfast means a plate full of refined carbohydrates hidden in breads, cereals, breakfast bars, and instant oatmeal. Replacing those foods with the suggestions below can help reduce blood sugar spikes and help keep your blood sugar healthy and balanced getting your day off to a good start.
- Green leafy vegetables, fiber rich foods and full fat yoghurt all help to slow the absorption of sugar into your blood stream and optimize blood sugar control.
- Greek yoghurt, berries and chia or flax seeds sprinkled with cinnamon.
- Oatmeal or oat bran or a high fiber cereal with full fat yoghurt and pumpkin seeds.
- Protein shakes with blueberries and green leafy vegetables, spinach, kale or arugula and protein powder.
- Eggs & Smoked salmon
- Rye Bread with Avocado, eggs & tomatoes
- Omelette and Avocado