To Your Health
June, 2023 (Vol. 17, Issue 06) |
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Cut the Breakfast Carbs
By Editorial Staff
Diabetes is a public-health epidemic, with more than 37 million people suffering from the condition in the U.S. alone. An estimated nine in 10 diabetics are type 2, meaning the body has progressively become resistant to insulin (as opposed to type 1, characterized by the body's inability to make insulin altogether).
Diet and exercise are well-known influencers of type 2 diabetes risk, with experts even suggesting the vast majority of cases could be prevented / reversed with appropriate diet and exercise habits.
Enter carbohydrates, which the body turns into blood sugar (glucose), prompting the release of insulin to help move glucose from the bloodstream to cells to be stored or used for energy. Too many carbs – or too many of the wrong carbs (e.g., the refined, high-sugar variety so common in today's U.S. diet) – means the body has to produce more insulin. Eventually, insulin resistance can kick in, keeping blood sugar levels high: type 2 diabetes. (This is a simplified explanation; for complete details of how type 2 diabetes develops, click here.)
With the above as backdrop, you can see why cutting carbs in the morning may be a great idea for type 2 diabetics. That's exactly the conclusion drawn from a new study, findings from which appear in the American Journal of Clinical Nutrition. In the 12-week study, diabetics were divided into two groups, with one group assigned to eat low-carb breakfasts (approximately 8 grams of carb, 25 grams of protein and 37 grams of fat) and the other group assigned to eat higher-carb breakfasts (approx. 56 g carbs, 20 g protein, 15 g fat). Both groups consumed the same calorie total (45) per breakfast. Participants wore continuous glucose monitoring devices to measure their blood sugar levels throughout the day.
Diabetics assigned to the low-carb group enjoyed a reduction in blood-sugar levels compared to the higher-carb group, and glycemic variability (swings in blood glucose levels) was significantly lower, suggesting greater stabilization of blood sugar levels throughout the day. The researchers concluding remarks say it all: "Advice and guidance to consume a [low carb] breakfast appears to be a simple dietary strategy to reduce overall energy and carbohydrate intake and improve several continuous glucose monitoring variables."
