Low-starch breakfast helps stabilize blood sugar
Breakfast not only provides energy after a long night but also significantly affects blood sugar control throughout the day. Many studies show that people who choose a low-carbohydrate breakfast tend to maintain a more stable blood sugar level than those who regularly consume refined carbohydrate-rich foods.
Starch when digested will be converted into sugar and enter the bloodstream. Foods such as sugary cereals, pastries, pancakes, fruit juices or yogurt with high sugar can cause blood sugar to rise rapidly after eating. Meanwhile, reducing the amount of simple starch in breakfast helps limit sudden blood sugar spikes.
A three-month study by the Duke University Medical Center (Duke University Medical Center, USA), published in The American Journal of Clinical Nutrition on people with diabetes, showed that the group that ate breakfast containing only about 8 grams of carbohydrates had a significantly lower hemoglobin A1c index than the group that ate breakfast containing about 56 grams of carbohydrates. At the same time, this group also maintained blood sugar within the recommended threshold for a longer time.
According to Professor David Jenkins - a famous scientist in the field of nutrition and metabolism, and also a professor at the Faculty of Nutrition and Medicine of the University of Toronto (Canada) - limiting refined carbohydrates at the beginning of the day can contribute to improving blood sugar responses and supporting the process of regulating insulin more effectively.
Prioritize protein, healthy fats and fiber
Nutrition experts believe that a low-carbohydrate breakfast does not mean completely eliminating carbohydrates. It is important to replace simple carbohydrates with more beneficial nutritional sources such as protein, unsaturated fats and fiber.
Protein from eggs, Greek yogurt, fish, lean meat or soy products help prolong fullness, limit snacking and support weight control. Meanwhile, unsaturated fats from avocados, nuts and fatty fish have been shown to be beneficial for insulin sensitivity as well as cardiovascular health.
In addition, fiber plays a particularly important role in controlling blood sugar. Fiber helps slow down the absorption of sugar into the blood, thereby limiting post-eating hyperglycemia. Foods such as whole wheat, whole wheat bread, beans, green vegetables, whole-shelled fruits and nuts are all rich sources of fiber.
Experts recommend that adults consume at least 28 grams of fiber per day. Maintaining a breakfast low in refined carbohydrates but rich in protein, healthy fats and fiber is considered one of the simple habits that help improve metabolic health and reduce the risk of type 2 diabetes.
