A Hearty Breakfast Could Curb Your Diabetes Risk
Alternative nutrition researchers and practitioners have postulated that a large breakfast, moderate lunch and small portion dinner is an important key to weight loss and optimal health maintenance. Excess calories, especially in the form of processed and refined junk carbohydrates, consumed later in the day and at night are not efficiently metabolized and result in weight gain, as elevated blood glucose levels are quickly converted to triglycerides and on to fat storage. This process also contributes to systemic metabolic dysfunction and significantly raises the risk of developing diabetes.
A Healthy Breakfast of Protein and Fats is Shown to Lower Metabolic Inflammation and Diabetes Risk
A team of researchers from the Hebrew University of Jerusalem recently presented their findings at the European Association for the Study of Diabetes that explains how a hearty breakfast that includes protein and fat may actually help people with type 2 diabetes better control both their hunger and blood sugar levels. Basing their study on prior works that have shown how people who regularly eat breakfast tend to have a lower body mass index (BMI) than those who skip the meal, the scientists determined that people who ate a big breakfast consisting primarily of proteins and fats for three months experienced lower blood sugar (glucose) levels.
To conduct their study, the team analyzed 59 participants in a randomized and controlled open clinical trial that included overweight/obese, non-insulin-dependent adults with type 2 diabetes. Participants received a balanced low calorie diabetic diet including either a big breakfast (BB) or small breakfast (SB), (33 percent (BB) or 12.5 percent (SB) of total daily energy intake). The BB diet included a higher percentage of protein and fat. Biometric measurements were taken every 2 weeks, and tested for fasting markers of inflammation, hormones, and blood lipids. All metrics were assessed at the study outset and again after a follow-up period of thirteen weeks.
Reduce Dietary Carbs at Breakfast and Concentrate on Protein and Fat Sources to Lower Diabetes Risk
By the end of the study period, researchers found that those individuals in the BB group experienced significant reductions in HbA1c levels, a measurement used to determine blood glucose readings averaged over the past 90 days. Additionally, the BB group displayed lower systolic blood pressure readings than those consuming the SB meals. Finally, hunger scores were lower in the BB group and greater improvements in fasting glucose were observed in the BB group compared to the SB group.
The study authors concluded, “A simple dietary manipulation of BB diet rich in protein and fat appears to have additional benefits compared to a conventional low-calorie diet in individuals with type 2 diabetes… we hypothesize these findings are related to reduction in markers of inflammation.” This study adds to the mounting body of research that supports a larger breakfast emphasizing reduced refined carbohydrates and highlighting healthy sources of protein and fats in their natural form to lower the risk of diabetes and chronic disease progression.
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John Phillip is a Certified Nutritional Consultant and diet, health and nutrition researcher and author with a passion for understanding weight loss challenges and encouraging health modification through natural diet, lifestyle and targeted supplementation. John’s passion is to research and write about the cutting edge alternative health technologies that affect our lives. Discover the latest alternative health news concerning diabetes, heart disease, cancer, dementia and weight loss at My Optimal Health Resource