In the past decade, several studies have concluded that one specific daily habit can keep type 2 diabetics substantially healthier. It also happens to be a habit that prevents type 2 diabetes in currently non-diabetic people.
There are so many unpleasant things that diabetics must remember to do every day, but this is not one of them. It involves eating, after all, which few people seem capable of refraining from doing.
The problem? It needs to be done in the morning when you are either half asleep, lazy, or rushing to get to work on time.
Experts have long argued that people who skip breakfast are more likely to put on weight than those who eat breakfast. Many studies have found this, and 78 percent of Americans registered with the National Weight Control Registry testify to eating breakfast every day. These are people who have managed to lose weight and keep it off.
But now scientists also say that breakfast skippers with type 2 diabetes struggle to stabilize their blood glucose throughout the day, consequently requiring more medication than those who eat breakfast.
This is the case because breakfast skipping increases your overall 24-hour average of blood glucose levels. By skipping breakfast, you force your body to fast from the previous evening to the next afternoon, after which you squash all your daily food into an eight hour period between your lunch and dinner. This is the perfect recipe to spike blood glucose.
Your body particularly wants a large meal after the long overnight fast, which is why a large breakfast, moderate lunch, and small dinner has been determined to be the best diet for people with type 2 diabetes.
A sizable breakfast is so important to diabetics that researchers have even found a two meal breakfast-and-lunch diet to be better for glucose control than a diet based on six small meals per day. It is the large meal after the overnight fast that is the key.
It’s not only diabetics who should pay special attention to breakfast, of course. While research is mixed, there are some studies that make clear that those who regularly skip breakfast are much more likely to develop type 2 diabetes than those who eat a daily breakfast; between 20 and 30 percent more likely, in fact. Breakfast is, thus, not only a way to manage diabetes better, but also to prevent it from happening in the first place.
Swedish researchers have even established that poor breakfast habits at age 16 are the strongest predictors that you will develop diabetes as an adult, so you’d better train your kids from early on to eat breakfast to save them from diabetes. They defined poor breakfast habits as either skipping, or eating or drinking something sweet.
So what should diabetics and non-diabetics eat for breakfast?
According to an Israeli research team, blood glucose levels are the most stable through the 24 hour period if your breakfast contains carbohydrates (especially in the form of fiber), protein, and fat. The protein and fat make you feel full and slow down your body’s absorption of the carbohydrates.
If you eat cereal, include the protein and fat by adding nuts to it. If you eat an egg, add the carbohydrates and fiber by putting it on a slice of whole grain bread. If you drink a smoothie, add some peanut or cashew butter to obtain the protein and fat.
The American Diabetes Association recommends a few easy breakfasts for diabetics. These include quick oats with unsalted nuts and dried fruit, whole grain cereal with berries, smoothies with fresh or frozen fruit, 100 percent whole wheat bread with peanut butter, whole grain English muffins, non-fat yogurt, eggs or egg substitute on whole wheat toast with reduced-fat cheese and/or bell peppers and tomatoes, and so on. These are all quick to grab, cook, and run to work on.
Another practice that might help is to stop thinking of certain foods as appropriate for breakfast and of others as inappropriate for it. This clears your way to have the previous night’s reheated left-overs for breakfast, which is often healthier than instant breakfast foods.
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SUGAR MODERATION.
Grapes are full of sugar, fructose being the name of sugars that fruit produces, because fructose does not stimulate insulin secretion from the pancreas as does glucose-containing carbohydrate foods like bread and pasta, people who know this believe that fruit must be healthier. But there is a snag, our bodies produce a hormone called ‘leptin’ which controls weight gain: the more leptin produced the less weight is put on.The production of leptin is regulated by insulin responses to meals. Thus fructose, by reducing insulin, also reduces circulating leptin concentrations.
Dr. Sharon Elliot and colleagues at the universities of California and Pennsylvania, say that the combined effects of insulin and lowered leptin in individuals who eat diets that are high in dietary fructose(fruits) could increase the likelihood of weight gain and associated conditions. In addition, they point out that fructose, compared with glucose, is preferentially metabolized to fat in the liver. In animal studies fructose has been shown to induce insulin resistance, impair glucose tolerance and raise blood levels of insulin and triglycerides, as well as raising blood pressure, although the figures are not so clear in humans. Nevertheless, there are human data that suggests that eating more fructose may be detrimental in terms of increased fat storage and body weight and the illnesses associated with the metabolic syndrome.
Sugars from whatever source generates insulin in the body, insulin being a hormone that can, in significant quantities cause huge disruption in the body leading to all kinds of problems. i.e, Diabetes is now a plague in the ‘civilised ‘world, and why, because most people live on mainly a carbohydrate diet, their Doctor will tell them to eat more fruit and vegetables, but they are carbohydrates too, in fact they could be worse for diabetics. The best solution is to take away the need for the cells to put up resistance in the first place by giving insulin less of a job to do. As ALL dietary carbohydrates, whether it is bread, pasta, breakfast cereals, sugar or fruit, and whatever its glyceamic index, ultimately reaches the blood as glucose, the best way to reduce the need for increased insulin is to reduce dietary carbohydrate. And we also need to reduce our intakes of the cheap, engineered dietary oils and margarines.These two elements of our modern diet are a recipe for disaster.
The evidence of how bad our diet is; we have the sickest society ever known, plagued by a plethora of diseases, caused mainly by the frankenstein food monster called, big business.
Like anything, moderation is the key.
Sugar, like other foods have become anethema to those seeking to care for their own health, and rightly so. Processed sugars, artificial sweeteners, with the likes of aspartame have proven themselves to be dangerous to health. The corporate food monsters have profit as their final goal, and processed foods are saturated with sugars and salts and other cheap ingredients to ‘fill’ up their frankenstein foods. That is why the ingredient section on their products are nothing more than a lesson in chemical dynamics. Sugar has its place, as part of the natural food chain, honey being an excellent source for that sugar. As honeyed sugar is the easiest for the body to assimilate, along with all the other enzymes and vitamins and trace elements that make honey what it is, a most beneficial food. But like all that is good, one can have to much of a good thing, eat to much honey and you will be sick. Balance is the key to all that is our diet, and sugar should play it’s part. not take the lead role in it., Like anything, moderation is the key.Sugar, like other foods have become anethema to those seeking to care for their own health, and rightly so. Processed sugars, artificial sweeteners, with the likes of aspartame have proven themselves to be dangerous to health. The corporate food monsters have profit as their final goal, and processed foods are saturated with sugars and salts and other cheap ingredients to ‘fill’ up their frankenstein foods. That is why the ingredient section on their products are nothing more than a lesson in chemical dynamics.
Might I suggest that people who get up early enough in the morning, and have previously purchased enough food, to have a good breakfast are generally well organised people who see the benefits of doing so. Such people are likely to watch their weight, avoid excessive life-styles and maybe even do a bit of exercise now and then. Eating breakfast is a symptom not a cause.