Start the day with fiber-rich carbohydrates
One of the notable changes is replacing white bread, high-sugar breakfast cereals or refined starch dishes with oats, whole grains, sweet potatoes with appropriate portions or beans.
Carbohydrate quality is especially important for blood sugar. Consuming low-processed, fiber-rich foods often helps limit the rate of glucose absorption compared to many refined carbohydrates.
Prioritize fiber-rich, undercooked and nutrient-rich carbohydrates; and limit refined grains, ultra-processed foods, and sugary supplements.
Don't have breakfast just with starch and sugar
A sweet cake with milk tea or high-sugar coffee may be convenient, but this is not an ideal choice for metabolism. A better habit is to combine quality carbohydrates with a suitable source of protein.
For example, breakfast can include oats with unsweetened yogurt and a serving of whole fruits; or whole wheat bread eaten with eggs, vegetables; or a serving of beans, vegetables and whole grains.
This combination helps breakfast be more balanced instead of creating a large amount of fast-absorbing carbohydrates in a short time.
Limit juice and sugary drinks in the morning
Many people believe that fruit juice is a "cleansing" or liver-healthy option. However, WHO notes that even many sugar-free juices can still contain significant amounts of free sugar and should be used more limitedly than eating whole fruits.
Therefore, in the morning, you should prioritize filtered water, coffee or tea without adding much sugar if it is suitable for your health condition, instead of soft drinks and drinks containing a lot of syrup.
A Mediterranean breakfast is good for the liver
The Mediterranean diet is valuable for reducing fat in the liver and improving metabolic health.
This model prioritizes vegetables, fruits, beans, whole grains, nuts, healthy vegetable oils and fish; while reducing sugar, refined carbohydrates, saturated fat and ultra-processed foods.
Instead of eating sticky rice with soft drinks every morning, you can alternate oats with unsweetened yogurt, whole wheat bread with eggs and vegetables, or bean porridge combined with vegetables and lean protein sources.
