Many studies have shown that eating breakfast regularly and properly helps stabilize blood sugar and improve insulin response during the day.
A summary of clinical trials shows that compared to skipping breakfast, breakfast helps improve glucose and insulin response throughout the day.
A large observation study also showed that the habit of eating breakfast early, before 8 am, is related to reducing the risk of developing type 2 diabetes, because early morning is the time when the body easily "harmonizes" with the biological rhythm of insulin and glucagon.
Not only frequency, breakfast composition also greatly affects blood sugar during the day. According to nutrition experts, an ideal breakfast for people after 50 years old should include the following groups of nutrients:
Soluble fiber from whole grains
Whole grains such as oats, brown rice, and quinoa contain beta-glucan and soluble fiber, slowing down the rate of carbohydrate absorption into the blood, thereby reducing post-eating blood sugar spikes and improving insulin sensitivity.
Lean protein
Protein helps increase satiety, slow down digestion and reduce post-eating blood sugar levels. Protein-rich options such as eggs, unsweetened yogurt, tofu, and nuts are all helpful in stabilizing glucose.
Unsaturated fats are good for cardiovascular health
Healthy fats such as avocado, olive oil, chia seeds, flax seeds help extend digestion time and reduce sudden blood sugar spikes after breakfast.
Low glycemic index fruit
Fruits such as berries, apples, and pears are rich in fiber and polyphenols that can improve insulin response and lower blood sugar levels after eating.
A balanced breakfast for blood sugar control may include:
A bowl of hot oats cooked with skim milk or vegetable milk + a little berries and chia seeds.
Boiled or fried eggs with whole wheat bread and greens.
Unsweetened yogurt mixed with sliced apples and a little almond.
Green smoothies from spinach, small bananas and soybeans.
Not only "what to eat", when to eat breakfast is also important. Studies show that eating breakfast early within 1-2 hours after waking up helps synchronize the biological clock and supports glucose metabolism better.
At the same time, small habits such as walking lightly for 10-15 minutes after breakfast have also been scientifically proven to reduce post-eating blood sugar spikes by increasing glucose consumption from muscles.
