By Sara J. Carlson, R.N.
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!