There are many good reasons not to skip breakfast. Blood glucose control is one of them.
Breakfast, the most commonly skipped meal, has many health benefits. Those who regularly eat a healthy breakfast enjoy brain-boosting powers, heart health, improved skin, enhanced immune system, stabilized energy levels, reduced risk of eating disorders, weight control, reduced risk of metabolic syndrome, and longevity.
According to a new study published in “Diabetes Care” on July, 28th, 2015, skipping breakfast has been consistently associated with high hemoglobin A1c and postprandial (after eating) hyperglycemia in patients with Type 2 diabetes. The new study supported this conclusion by showing that fasting until noon triggers increased hyperglycemia following lunch and dinner.
A healthy breakfast can include fruit, whole grains, nuts, eggs, dairy and vegetables. The American Diabetes Association offers these ideas for a quick, nutritious breakfast:
Fruit: Fresh or unsweetened frozen, canned or dried fruit. Try individual-sized cups of mandarin oranges, peaches or fruit cocktail (canned in juice, not syrup).
Whole Grains: Quick oats — in single serving packs or bulk container (can be ready in 2 minutes), 100 percent whole wheat bread or English muffins.
Nuts: Unsalted nuts such as dry roasted walnuts, pecans, almonds, peanuts or a mix. Peanut butter or almond butter.
Eggs and dairy: Eggs or egg substitute, skim or 1 percent milk, soymilk or almond milk, light/non-fat yogurt, cottage cheese.
Vegetables: Fresh or frozen peppers and onions can be added to egg sandwiches, wraps or omelets. Fresh tomatoes also go well with egg sandwiches or cottage cheese.
Enjoy a healthy breakfast and a healthier you!
By Sara J. Carlson, R.N., C.D.E October 6, 2015