Avoid Blood Sugar Rollercoasters: Control Carbs at Breakfast for More Stable Levels All Day
A study suggests that people who consume a low-carbohydrate breakfast experience more stable blood sugar levels throughout the day compared to those who eat a high-carb breakfast.
01 Eat Fewer Carbs at Breakfast for More Stable Blood Sugar
This study divided participants into a low-carb breakfast group and a high-carb breakfast group. Both breakfasts contained 450 calories but differed significantly in nutritional composition.
Low-Carb Breakfast Group: Rich in protein and fat, featuring foods like eggs, cheese, and avocado. It contained approximately 8 grams of carbohydrates, 25 grams of protein, and 37 grams of fat.
High-Carb Breakfast Group: Primarily consisted of oatmeal, toast, and similar items. It contained approximately 56 grams of carbohydrates, 20 grams of protein, and 15 grams of fat.
Compared to the high-carbohydrate breakfast, individuals consuming the low-carbohydrate breakfast showed more stable blood sugar levels throughout the day. They experienced lower post-meal blood sugar spikes, smaller fluctuations in blood sugar levels, and also tended to consume fewer calories during the rest of the day.
02 A Healthy Breakfast Should Include These 4 Food Groups
The Dietary Guidelines for Chinese Residents (2022) recommend that a breakfast should include the following four categories: grains & tubers, vegetables & fruits, animal-based foods, and dairy/legumes/nuts.
Grains & Tubers: Primarily provide carbohydrates and energy. Options include sweet potatoes, whole-wheat steamed buns, multigrain pancakes, or multigrain porridge.
Meat & Eggs: Provide high-quality protein, minerals, and fat-soluble vitamins. Choose boiled eggs, steamed egg custard, fried eggs, scrambled eggs, or poached eggs. Limit processed meats like bacon and sausages.
Dairy, Legumes & Nuts: Soybeans and nuts are rich in high-quality protein, essential fatty acids, and various phytochemicals. Dairy products are an excellent source of high-quality protein and the best source for calcium supplementation. Drink milk or soy milk, try a piece of cheese, or make a cold salad with dried tofu or tofu strips. Nuts can be eaten as a morning snack, added to multigrain porridge, or sprinkled on vegetable salads for flavor and texture.
Vegetables & Fruits: Primarily provide vitamins, minerals, and dietary fiber. It's generally recommended to include a small cold vegetable dish or add them to noodle soups or rice noodle dishes. Freshly squeezed vegetable and fruit juices are also a good option, but they should be consumed immediately to preserve the activity of antioxidant compounds.
Additionally, maintain consistent meal timing and portion sizes for breakfast. A helpful strategy is to eat vegetables and protein first, leaving carbohydrates (like grains) for last. A 30-minute walk after your meal can further aid in blood sugar control.
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