Sohu has revealed the ability of breakfast to affect blood sugar levels throughout the day

Breakfast has an important effect on blood sugar levels throughout the day. Compared to a high-carb breakfast, people who consume low-carb have more stable blood sugar levels throughout the day. This is reported by the Sohu media portal.

Acting as a "stabilizer" of blood sugar levels, breakfast is driven by the body's unique metabolic rhythms and hormonal changes. The morning meal is of particular importance because it interrupts the nighttime fasting period. If a person does not eat for 8-12 hours, their insulin sensitivity temporarily decreases, and if they consume high-carb foods at this point, their blood sugar levels can jump sharply.

For people with diabetes, this increase in sugar can be even more pronounced and prolonged. A rapid increase in sugar levels after breakfast can lead to reactive hypoglycemia before lunch, which in turn leads to more food intake.

It is noted that a low-carb breakfast stabilizes blood sugar levels. A morning meal rich in high-quality protein, healthy fats and fiber helps to avoid "swings" in blood sugar levels after meals, improving and maintaining insulin sensitivity throughout the day. This is because a low-carb diet reduces the sources of increased sugar, and proteins and fats slow down the process of carbohydrate absorption.

In addition, the high fiber content of low-carb foods helps maintain a long-term feeling of fullness, which reduces the need for unreasonable snacking.

There is also a classification of breakfasts that can worsen blood sugar levels. This includes a monotonous breakfast, when people limit themselves to rolls and an egg in order to save time. Such a meal will not provide enough fiber, and the digestive process will be rapid, which will affect sugar levels.

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It is also not recommended to stick to a breakfast that does not have a main course. Some people give up carbohydrates at their morning meal, but the main course makes up 50% of the food consumed, and its absence will make it difficult to normalize sugar levels. In addition, you should avoid breakfast with an excessive number of calories, in particular, fried foods, as this contributes to a rapid increase in blood sugar levels and weight gain.

According to the publication, it is recommended to avoid excessive consumption of white carbohydrates (manti, noodles) for breakfast, which can lead to a rapid rise in sugar levels and strain on the pancreas. You should also exclude late breakfast, which can lead to prolonged fasting and make it more difficult to control sugar levels, as well as too much breakfast, since the body will have to process a large amount of food in a short period of time.

As for the ideal breakfast, it should include four main categories of foods — cereals, vegetables and fruits, animal products, as well as nuts and dairy products.

Cereals contain carbohydrates and energy. It is recommended to choose products such as sweet potatoes, whole-grain rolls, porridges with a low glycemic index. Meat and eggs (boiled, baked or steamed) are an excellent source of high-quality protein and minerals. Dairy products and nuts, in turn, provide important fatty acids, vitamins and proteins, while vegetables and fruits provide the body with vitamins, minerals and fiber.

It is also recommended to adhere to the breakfast consumption regime — from 06:30 to 08:30 in the morning. Proper timing helps maintain the body's natural rhythm. At the same time, it is noted that 15-20 minutes should be given for a meal, since a quick breakfast can lead to an increase in blood sugar.

Earlier, on June 24, endocrinologist, gynecologist, nutritionist and nutritionist Alexey Kalinchev pointed out the ability of snacking to disrupt the diet. According to him, these meals do not benefit the body. The specialist emphasized that the reason for frequent snacking is the wrong diet. He recommended to completely abandon them, allowing inclusion only in case of long breaks between meals.

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