Every morning, people across the country wake up and make a crucial decision with far-reaching consequences… what to eat for breakfast.
Cereal. Bagels. Pastries. Toast. Bacon. Omelets. Pancakes. French toast. Smoothies. Oatmeal. Fruit. Nothing.
These are just a few of your options. And — no pressure — but what you select can set the stage for how you feel the entire day.
Especially if you’re diabetic.
Your breakfast can send you on the blood sugar equivalent of Magic Mountain, where you spend your day experiencing uncomfortable spikes and dips that leave you feeling weak, fatigued, irritable, and just downright bad. Or it can send you on a smooth ride down the lazy river where you feel relaxed, even-tempered, satisfied, happy, and ready to tackle whatever comes your way. The choice is up to you.
If the second option sounds better to you, then I’d like to share the breakfast that’s your ticket to a relaxing ride every day….
Egg for breakfast keeps blood sugar and insulin in check
Researchers from the University of British Columbia recently uncovered the best breakfast for people with diabetes.
They conducted a study on people with well-managed type 2 diabetes. One day, they fed study participants an omelet for breakfast. The next day, they fed them oatmeal and fruit. Study participants ate the same lunch and dinner both days.
During those two days, study participants wore a continuous glucose monitor that measured glucose levels every five minutes. And guess what researchers noticed?
The omelet prevented the usual blood sugar spike diabetics experience after breakfast. It also lowered blood sugar levels and improved the stability of blood sugar readings for the following 24 hours. Plus, study participants reported feeling less hungry throughout the day and having fewer sugar cravings on the day they ate the omelet.
What made the omelet a better breakfast choice than oatmeal?
The fact that it’s high-fat and low-carb. Researchers believe that eating a high-fat, low-carb meal for breakfast — even if you don’t eat that way the rest of the day — could make a big difference in the blood sugar and health of people with and without diabetes.
“The results of our study suggest potential benefits of altering macronutrient distribution throughout the day so that carbohydrates are restricted at breakfast with a balanced lunch and dinner rather than consuming an even distribution and moderate amount of carbohydrates throughout the day,” said study author Jonathan Little, who teaches the University of British Columbia Okanagan’s School of Health and Exercise Sciences.
Low-carb is the key to breakfast if you’re diabetic
Now if you’re diabetic, you may know that your biggest blood sugar spike happens in the morning. That’s because people with type 2 diabetes tend to be more insulin resistant in the morning AND because the breakfast foods we eat in the Western world tend to be high in carbs and sugar.
But this study shows us an easy solution. Help your body out by giving it something low-carb in the morning, and you’ll reap the benefits all day.
Researchers went into the study expecting that limiting carbs to about 10 percent at breakfast would help curb the after-breakfast blood sugar spike. But they didn’t realize that it would influence blood sugar control all day long. That’s a bonus that you might as well benefit from.
Those Magic Mountain blood sugar days are bad for your health, after all. They damage your blood vessels, eyes, and kidneys, among other things. So, stick to eggs in the morning… or something equally high-fat, low-carb.
More high-fat, low-carb breakfast ideas
Not everyone loves eggs or wants to eat them every day. Luckily, there are several other high-fat, low-carb options to choose from:
- Greek yogurt with nuts and seeds: Go for full-fat Greek yogurt and top it with a small handful of nuts and seeds (like almonds, walnuts, chia seeds, or flaxseeds).
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Avocado and smoked salmon: Add smoked salmon to sliced avocado for a delicious and healthy breakfast alternative.
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Protein smoothie: Combine your favorite protein powder with some almond milk, ice, and a handful of spinach or kale for a low-carb, high-protein breakfast on the go.
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Breakfast “burrito” bowl: Mix your favorite low-carb, high-fat breakfast ingredients in a bowl. Think eggs, veggies, bacon, avocado, cheese, and salsa.
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Breakfast salad: Don’t be afraid to try a salad for breakfast. Mix some spinach, bacon, avocado, and an egg cooked to your liking for a tasty, low-carb start to the day.
Takeaway
Remember, breakfast sets the tone for the day, especially if you’re trying to manage your blood sugar levels. So, start your morning with a low-carb, high-fat meal, and enjoy the benefits of stable blood sugar and increased energy throughout the day.
If you’re not ready to completely overhaul your diet, making this change to your breakfast routine can still have a major impact on your health and wellness. It’s a simple step that could make a world of difference.
