04/04/2024
A low-carbohydrate breakfast diet helps reduce the risk of diabetes, especially in obese people
Switch to a “low carb diet” for breakfast
According to a study from the University of British Columbia in Canada, people with type 2 diabetes, especially those who are obese, tend to have better blood sugar control when they eat a low-carb, high-protein breakfast. .
Barbara Oliveira of the University's Faculty of Exercise and Health Sciences said: “Simple changes to the first meal of the day, breakfast, can improve blood sugar control in people with diabetes. type 2 road”.
Traditional Western breakfasts tend to be high in carbs and low in fat, such as toast, cereal, and oatmeal. By including foods rich in protein, such as meat, fish, and dairy products such as cheese and yogurt, eggs can help people with type 2 diabetes better control their blood sugar levels.
People with diabetes need to be careful with blood sugar levels
Carbohydrates are an important and indispensable nutrient to provide energy for the body, however, if supplemented too much can easily lead to increased blood sugar after meals and obesity.
Carbohydrates eaten during meals enter the bloodstream in the form of glucose and become a source of energy for the entire body. Excess glucose will be absorbed by the liver, but when glucose becomes excess, the liver cannot absorb it all and spills into the blood and increases blood sugar levels.
If hyperglycemia is not treated, it causes damage to blood vessels, increasing the risk of arteriosclerosis, myocardial infarction and cerebral infarction.
Carbohydrates (carbohydrates minus fiber) increase blood sugar the fastest, so reducing the amount of foods high in carbs such as rice, bread, vermicelli, vermicelli, pho and sweets... is especially effective in preventing carbohydrates. Blood sugar spikes after eating
“While you don't have to change everything you eat in a day, people with type 2 diabetes should be careful about how they eat carbohydrates because they tend to raise blood sugar more quickly,” notes Oliveira. ”.
“Reviewing breakfast, the first meal of the day, and making sure you're not eating too many carbs and getting enough protein and fat are simple measures that can be taken immediately to control fluctuations of blood sugar.”
HbA1c was lower when eating breakfast alone on a low-carbohydrate diet
The research team conducted a randomized controlled trial in a group of 121 men and women with type 2 diabetes, with an average age of 64 years old. Participants were divided into a high-carb breakfast group and a low-carb breakfast group.
For breakfast, one group had a low-carb diet containing [8g carbs, 25g protein, 37g fat] and the other group had a high-carbohydrate diet containing [56g carbs, 20g protein, 15g fat]. Both groups adjusted their breakfast calorie intake to 450 kcal.
After 12 weeks, there were no significant differences in body weight, body mass index (BMI) and waist circumference between the two groups, but blood glucose levels were lower in the group eating a low-carb diet at breakfast.
The low-carbohydrate diet group had an HbA1c reduction of less than 0.2%, which reflects average blood glucose levels over one to two months and is an indicator of blood sugar control. Additionally, the low-carbohydrate group had less variation in daily blood sugar levels.
Balance protein and fat
“A breakfast-only low-carb strategy has been shown to be beneficial in improving HbA1c and stabilizing blood sugar fluctuations throughout the day,” says Oliveira.
“Low carbohydrate diets have become popular in recent years and there are increasing reports that they are useful as part of a diet to improve blood sugar levels and control weight, especially is for diabetics and obese patients.”
Excessive restriction of carbohydrates is not recommended, it is important to have a good balance between protein and fat, because it does not contain glucose it does not raise blood sugar levels too much in a short time
There is a tendency to avoid fat due to its high calorie content, but because it slows down digestion, it is important to understand the quality and quantity of your intake and use it appropriately.
However, several studies have confirmed the long-term effectiveness and safety of low-carbohydrate diets. Low-carb diets are not recommended for all diabetics, and many people have difficulty maintaining a low-carb diet over a long period of time.
Therefore, Oliveira and colleagues proposed the idea of first switching just breakfast to a low-carb diet and evaluating what kind of changes appear in blood sugar fluctuations and body weight.
“Low carb diet” with just breakfast is simple and easy to maintain
“What's interesting about this study is that the participants switched to a low-carb diet for breakfast and then they also consumed fewer and fewer carbs at lunch and other subsequent meals,” Oliveira said. ”.
“Not only did we give instructions to eat less carbohydrates for lunch and dinner, but many participants voluntarily did so. Switching to a low-carbohydrate diet for breakfast may have an impact on eating patterns at other meals.”
It's tempting to have a full breakfast and switch to a low-carbohydrate diet for breakfast only because it's easy to do and easy to maintain. For people with the worrying problem of high blood sugar in the morning, simply changing their breakfast diet to a low-carbohydrate diet may offer potential benefits.
Share the article to receive a daily "low-carbohydrate lunch and dinner" nutritional recipe for diabetics
