Eating breakfast is a way to begin your day with plenty of energy from the foods you eat. In fact, skipping breakfast carries health risks, including negative effects on cholesterol. A 2005 study by the University of Nottingham in the United Kingdom found that skipping breakfast increased LDL or bad cholesterol, and impaired insulin sensitivity. Researchers concluded that these effects could lead to weight gain.
Glycemic Index
After coming off your nightly fast during sleep, your body may respond more dramatically to the release of sugar into your bloodstream. The glycemic index (GI) measures how quickly sugar enters your blood after you eat carbohydrates or starches. The higher the GI, the faster glucose is released. To avoid unhealthy spikes in blood sugar, consider eating foods with a lower GI at breakfast. Monitoring GI is one method recommended by the American Diabetes Association for stabilizing blood sugar.
Foods to Avoid
To avoid abnormal blood sugar levels, don't eating sugary foods for breakfast. The USDA Center for Nutrition Policy and Promotion recommends that Americans limit their consumption of foods with added sugars. Foods like donuts and muffins provide empty calories with little nutritional value. The same advice applies to other sugary breakfast foods like waffles and pancakes, especially those laden with syrup or fruit spreads. The USDA estimates that about 16 percent of the average American's caloric intake consists of added sugars.
Recommended Foods
The foods you have as part of your breakfast should include complex carbohydrates, specifically those containing high amounts of dietary fiber. It takes longer for the body to digest these foods because of their complex chemical structure. Because of this, you feel full longer after eating them. Your breakfast can include oatmeal and other whole grains. The GI of foods like all-bran cereals is lower than sugary foods. Opting for these foods will keep you blood sugar stable for longer periods.
Post-Exercise Recovery
An effective routine you can follow for weight loss and blood sugar control involves beginning your day with exercise before breakfast. A 2010 study by the Research Centre for Exercise and Health in Belgium found that exercising in a fasted state improved insulin sensitivity and helped the body adapt better to working out. The improvement in insulin sensitivity means that your blood sugar will remain more stable during your day.
References
- "American Journal of Clinical Nutrition"; Deleterious Effects of Omitting Breakfast on Insulin Sensitivity and Fasting Lipid Profiles in Healthy Lean Women; H. Farshchi, et al.; February 2005
- "Diabetes Care"; Standards of Medical Care in Diabetes---2008; American Diabetes Association; January 2008
- USDA Center for Nutrition Policy and Promotion: Foods and Food Components to Reduce
- Centers for Disease Control and Prevention: Carbohydrates
- "Journal of Physiology"; Training in the Fasted State Improves Glucose Tolerance during Fat-Fich Diet; K. Van Proeyen, et al.; November 2010
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