World Diabetes Day: Know How Your Breakfast is Related to Diabetes

We hope that you all have heard that breakfast is that the most important meal of the day. Breakfast, as the name implies, is to break the fast between dinner and lunch. It is well-established that beginning the day with a wholesome breakfast can benefit everyone. If you have type 2 diabetes (T2D), breakfast is necessary and it can have real benefits.

Do you assume that skipping breakfast will facilitate to manage your blood glucose better? Researchers say the alternative is true. In a study, 22 folks that controlled their T2D with diet alone or diet plus metformin were studied on two totally different days. On one, they ate deity 3 identical meals for breakfast, lunch, and dinner. On the other, they ate only lunch and dinner. On the days they skipped breakfast, their peak blood glucose was 36.8% higher after lunch and 26.6% higher after dinner than on the days they ate breakfast.

Another study highlighted that a high-energy intake breakfast of around 700 kcals (vs a low energy breakfast of 200 kcals) decreased the high blood glucose (hyperglycemia) in T2D patients over the whole day. It's been established that higher management of blood sugar has been related to preventing complications of diabetes.

Regular consumption of breakfast is probably vital for preventing T2D. A recent study tested seventeen healthy adults on 3 separate days: Once when they skipped breakfast, once they had 3 regular meals and once when they skipped dinner. Skipping breakfast led to higher glucose concentrations after lunch than skipping dinner.

The key to a healthy morning meal is to decide on a variety of foods to get a balance of carbohydrates, proteins, fats and alternative nutrients like vitamins and minerals - alongside the much-needed fibre that helps manage blood sugar levels. Here are some choices to consider:

Whole grains: Oatmeal, muesli with no intercalary sugar, wheat flakes with added bran, whole-wheat daliya/chapatti/khakhra/paratha/ bread, whole grain millet (ragi, jowar, bajra) preparations. Whole grains are a decent source of carbohydrates (including fibre), vitamins and minerals.

Dairy: Use non-fat or low-fat milk instead of whole milk. If you don’t drink milk, try non-dairy milk alternatives like soy, almond, coconut milk, etc. Choose plain rather than sweetened versions.

Fruits and vegetables: Fresh fruit could be a great addition to any breakfast only if they provide fibre, vitamins, and minerals. However, limit fruit crush. Vegetables (like carrot, French beans, capsicum, leafy greens like palak, methi, etc.) can be added to all the standard breakfast foods.

Lean protein: Protein foods may help control hunger, manage blood sugar and maintain lean body mass; so include protein at breakfast. Sources of protein include low-fat milk/curd/ yogurt/paneer/cottage cheese, eggs, tofu, whole pulses like moong, channa, vatana, rajma, etc., and split pulses, which are all the dals.

Healthy fat: Fat Fat can help you feel full but it is important to choose wisely. Go for nuts and seeds, nut butter, avocados, etc., in small to moderate amounts.

Also Read: This Herbal Tea May Help Regulate Blood Sugar Tea And Help In Diabetes Management