Breakfast, the most important meal of the day, has been proven to have a significant impact on the risk factors of Type 2 diabetes, as revealed by a recent study. While genetics, physical activity, and a healthy diet are all important in diabetes risk, the study conducted by the Barcelona Institute for Global Health uncovered another crucial variable: the timing of breakfast.
Involving over 100,000 participants, the study found that individuals who consumed breakfast after 9 a.m. had a 59% higher risk of developing Type 2 diabetes compared to those who ate before 8 a.m. Additionally, the study found that skipping breakfast altogether also increased the risk of developing the condition.
Type 2 diabetes affects approximately 90% to 95% of the 37 million Americans with diabetes. This chronic condition arises when the body becomes resistant to insulin, hindering its efficient use and causing an increase in blood sugar levels. Complications such as heart disease, kidney disease, and vision loss can arise as a result.
Preventive measures for Type 2 diabetes include consuming a healthy diet, regulating circadian rhythms, and managing meal times. A nutritious breakfast should prioritize fruits and lean meats, while minimizing processed foods and added sugar. Similarly, a healthy lunch and dinner should place an emphasis on vegetables and protein. However, the significance of planning meal times should not be underestimated.
To gain insight into the importance of breakfast and lower the risk of Type 2 diabetes, we consulted experts who shared their recommendations for morning and afternoon meals.
Breakfast takes center stage in the study conducted by the Barcelona Institute, which identified 963 new cases of Type 2 diabetes among participants. Incidence of the condition was found to be higher in individuals who ate breakfast after 9 a.m. or skipped it altogether, as compared to those who ate before 8 a.m.
The risk of Type 2 diabetes and other chronic diseases is associated with one’s diet and circadian rhythms. Our circadian rhythms, which govern various bodily functions including digestion and metabolism, follow a 24-hour cycle. A study by the Department of General Surgery at Gazi University in Turkey revealed that predictable meal times throughout the day can help regulate circadian rhythms. Disrupting or modifying meal schedules can heighten the risk of obesity, diabetes, and cardiovascular diseases.
A circadian diet involves consuming meals within a 12-hour window, from 7 a.m. to 7 p.m., and fasting for the remaining 12 hours, including during sleep. Elizabeth Hanna, the American Diabetes Association’s director of nutrition, recommends individuals with diabetes improve blood glucose levels by maintaining regular meal times and consuming a consistent amount of carbohydrates at each meal.
Eating breakfast on a regular circadian schedule offers several potential health benefits, including improved blood sugar control, reduced inflammation levels, better blood pressure levels, and healthier lipid levels. “Eating breakfast can help people with diabetes more effectively keep their blood glucose balanced and prevent high blood glucose levels,” explains Hanna. “Additionally, eating breakfast can aid weight management as long as the total calories consumed for the day are not excessive.”
In contrast, skipping breakfast can negatively impact blood sugar levels. Vandana Sheth, a spokesperson for the Association of Diabetes Care and Education Specialists, emphasizes that a balanced breakfast positively influences insulin and blood sugar levels, resulting in sustained energy throughout the day.
Generally, eating breakfast improves energy levels, concentration, and reduces the risk of heart disease and Type 2 diabetes. Moreover, individuals who regularly eat breakfast tend to maintain healthier eating habits compared to those who skip it. Factors contributing to breakfast skipping include being an older woman who is underweight or overweight, having a poor diet, engaging in minimal physical activity, lack of sleep, being a single parent, or belonging to a lower-income household.
To further reduce the risk of Type 2 diabetes, it is advisable to have an early dinner. The study found that individuals who consumed dinner after 10 p.m. had an increased risk of developing the condition compared to those who ate before 7 p.m. Additionally, the frequency of eating throughout the day appeared to impact the level of risk, with individuals who ate five or more times per day having a lower incidence of the disease.
Hanna suggests that glucose tolerance diminishes in the evening hours, supporting the recommendation to consume more carbohydrates during earlier meals like breakfast and fewer carbohydrates in the evening.
Fasting between an early dinner and breakfast the following morning induces a metabolic shift, where the liver converts fatty acids into ketones that provide energy for the body’s tissues. Time-restricted eating also lowers cholesterol and insulin levels.
It is essential to consult a doctor if you are at risk for Type 2 diabetes, particularly if you are over the age of 50, have a family history of diabetes, high blood pressure or body mass index, or belong to certain racial or ethnic groups. Since diabetes affects individuals differently, relying solely on meal times may not be sufficient as a preventive measure.
Hanna advises, “Because of individual differences in metabolism, not all people with diabetes may experience blood glucose balance as a result of eating breakfast regularly.” It is recommended to seek guidance from a registered dietitian, nutritionist, or certified diabetes care and education specialist to tailor meal planning strategies for effective blood glucose management.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
