A new study from the University of British Columbia’s Okanagan campus shows that changing just one meal—breakfast—can help people with Type 2 diabetes better manage their blood sugar levels. The study suggests that starting the day with a low-carbohydrate breakfast, instead of the typical low-fat, high-carb one, can lead to more stable blood sugar throughout the day.
Type 2 diabetes is a condition where the body has trouble using insulin properly. Insulin is the hormone that helps move sugar from the blood into the body’s cells for energy. When insulin doesn’t work well, blood sugar levels go up.
Over time, this can cause serious health problems, like heart disease, kidney damage, and nerve pain. One of the most important goals for people with Type 2 diabetes is to keep their blood sugar levels steady, especially after meals.
After eating, blood sugar naturally rises. But for people with diabetes, this rise can be much steeper, especially after eating meals high in carbohydrates—like toast, cereal, or pancakes. These quick spikes in blood sugar can be harmful in the long run. Keeping these spikes under control helps protect the body and improve health.
The idea of reducing carbs to manage diabetes isn’t new. Low-carb diets have been shown to help with blood sugar control. But sticking to a low-carb diet all day, every day, is hard for many people. That’s why this study focused only on changing breakfast.
The research lasted for 12 weeks and included 121 adults with Type 2 diabetes. The participants were divided into two groups. One group had a low-carb breakfast each morning. The other group ate a traditional low-fat, high-carb breakfast. Both breakfasts had about the same number of calories—around 450—but the nutrients were different.
The low-carb group had about 8 grams of carbs, 25 grams of protein, and 37 grams of fat. Their meals included foods like eggs, cheese, or avocado. The high-carb group ate about 56 grams of carbs, 20 grams of protein, and 15 grams of fat. They had more typical breakfasts, such as oatmeal or toast.
To measure the effect of these breakfasts, participants wore devices that tracked their blood sugar all day. The researchers also used a blood test called A1C at the start and end of the study. This test shows the average blood sugar level over several weeks.
By the end of the study, the low-carb breakfast group had more stable blood sugar throughout the day. Their blood sugar did not jump as high after eating, and it stayed more even. Some people in this group even needed less diabetes medication by the end of the 12 weeks. This showed that the small change had a big effect.
Interestingly, the people who ate the low-carb breakfast also ate fewer carbs and fewer calories for the rest of the day. This means that starting the day with a high-protein, high-fat meal might help people eat better overall without trying too hard.
Dr. Barbara Oliveira, the lead researcher, said the goal wasn’t to change someone’s whole diet but to offer an easy way to help with diabetes management. Many people find mornings the hardest time to control their blood sugar, so changing breakfast might be a simple and helpful solution.
The study didn’t lead to weight loss or changes in body shape, but the improvements in blood sugar control were clear. This small change could make life easier for people with Type 2 diabetes, especially if they find full low-carb diets hard to follow.
Other research has looked at simple ways to help people with diabetes, too. For example, drinking green tea may lower the risk of early death in people with diabetes. The common diabetes drug metformin may also protect against memory problems.
Some studies show that blueberries are good for people with metabolic syndrome, a condition linked to diabetes. On the other hand, it’s important to know that some diabetes medications might raise the risk of heart problems.
This new breakfast study was published in The American Journal of Clinical Nutrition, and it offers hope that one small change in your morning routine could make a real difference.
If you care about nutrition, please read studies about the harm of vitamin D deficiency you need to know, and does eating potatoes increase your blood pressure?
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