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Breakfast is one of the most unique meals of the day because it is eaten after a long period of fasting. (That's why “break” is called “fast.”) If you have diabetes, you might want to know what time you should eat breakfast: right after waking up? After having your coffee? Or after waiting a little while?
The real answer to this question is that everyone has different needs. When it comes to managing diabetes, individualization is key, as a variety of factors influence your choices, including pre-meal blood sugar levels, hormones, medications, and schedules. This means that what works for you may not work for someone else.
To further this discussion, we asked Diabetes Care and Education Specialists (CDCES) who are diabetes patients about the timing of breakfast, meal composition, and factors that influence the time and content of breakfast. Learn more about the right timing for breakfast.
What you eat for breakfast can have a big impact on your health. Breakfast helps your metabolism, provides sustained energy, and supplies nutrients important for health. What's more, breakfast can help prevent chronic diseases. Some studies suggest that eating breakfast may reduce the risk of type 2 diabetes.
“There is some truth behind this saying. Start your day with breakfast” Toby Smithson, MS, RDN, CDCES“Eating breakfast may help you manage your blood sugar by preventing blood sugar spikes throughout the day,” explains Ms. Schneider, senior manager of nutrition and health at the American Diabetes Association and someone who has managed diabetes for over 50 years. “It also spreads out your carbohydrate intake throughout the day, gives you an opportunity to get some nutrients (it's hard to get all your nutrition in two meals), and keeps you full until lunch.”
Breakfast doesn't have to be juice, eggs, bacon, cereal and milk, says Minneapolis-St. Paul-based Lauren Plunkett, RDN, CDCEShas type 1 diabetes. “You can eat beans, vegetables, fruits, and leafy greens. Regular consumption of plant-based foods can improve your long-term insulin sensitivity,” she says. These plant-based foods are low in saturated fat and high in fiber, which helps you feel full, aids in gut health, and regulates blood sugar levels.
Smithson uses the American Diabetes Association's “Diabetes Plate Method” to plan her meals, including breakfast. Half your plate should be non-starchy vegetables, a quarter lean protein, and a quarter quality carbs. ““To create a healthy breakfast, it's important to combine a lean protein source with a good source of carbohydrates to keep blood sugar stable,” she says.
These days, Smithson is eating high-fiber oatmeal mixed with protein powder and egg-white wraps stuffed with peppers and onions, two of her favorite foods that nourish her body and she adjusts according to her blood sugar levels and activity levels.
Knowing which foods work for you is beneficial for maintaining your energy and managing your blood sugar levels, but it's equally important to know which foods don't.
for example, Mary Lechner, RN, CDCESwho has had type 1 diabetes for over 25 years, points out that eating cereal with milk makes your blood sugar rise more quickly (and satisfies your hunger less) than eating nut butter on toast.
When it comes to diabetes, there's no right or wrong way to eat breakfast, so think about yourself first. The key is to find a pattern that works for you.
“I don't recommend a specific time to eat breakfast because the optimal time is so personal and different for each person,” Lechner says. “For me, it depends on whether I'm hungry and what my blood sugar is. If I'm not hungry, I don't force myself to eat breakfast,” she explains.
Plunkett agrees that there are many factors that can affect blood sugar levels, so it's difficult to make a blanket recommendation: “Blood sugar levels are more reactive due to physiological factors, especially in the early mornings. Blood sugar levels are constantly influenced by hormones, nutrition, stress and exercise, and the effects are individual and often unpredictable,” she explains.
To take these factors into account, test your blood sugar frequently. “One of my best strategies is to check my blood sugar before and two hours after a meal to know if my breakfast plan worked,” says Smithson. If you notice your blood sugar levels are above your target, you may need to change your breakfast menu, exercise regimen, or medications, she says. For example, walking after a meal is a powerful tool to help you manage your blood sugar levels. If your blood sugar spikes unexpectedly at breakfast, you can incorporate this into your routine.
For people with diabetes, the best time to eat breakfast depends on a variety of factors. According to diabetes experts, the time and type of breakfast you eat depends on your blood sugar levels, your mood, whether you exercise, and more. These are all things you can take into consideration when deciding the best time to eat breakfast. you Eat breakfast.
Foods high in fiber and protein can help you manage your appetite and blood sugar levels while meeting your nutritional needs. Foods such as fruits, vegetables, whole grains, lean proteins, and legumes are a good place to start. For specific nutritional information, consult a Registered Dietitian or Certified Diabetes Care and Education Specialist.