Eating breakfast every day can lower your risk for type 2 diabetes, suggest study

Experts say skipping breakfast occasionally can even raise your risk. It’s commonly said that breakfast is the most important meal of the day, and new research shows why it’s so important to eat healthy in the morning

Eating breakfast every day can lower your risk for type 2 diabetes, suggest study
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German researchers conducted a review of existing studies and concluded that skipping breakfast, even occasionally,  is associated with a higher risk of developing type 2 diabetes.

The review looked at data from more than 96,000 people, spanning 6 separate studies.

The researchers found that skipping breakfast once a week is associated with a 6% higher risk of developing type 2 diabetes. The numbers rose from there, with skipping breakfast 4 or 5 times per week leading to an increased risk of 55%.

The research was published in The Journal of Nutrition.

While type 1 diabetes is less common and generally diagnosed early in life, type 2 diabetes typically develops in people over the age of 45. Risk factors include being overweight and physically inactive, along with genetics.

Doctors typically recommend lifestyle changes to avoid developing type 2 diabetes. And there are strategies for managing the disease for people who’ve already been diagnosed.

How breakfast helps

Given the link between type 2 diabetes, blood sugar, and insulin, it isn’t surprising to dietitians that skipping breakfast could also lead to an increased risk.

“Some small studies suggest that skipping the morning meal can actually lead to more insulin resistance,” said Jenna Freeman Scudder, RD, a dietitian at The Ohio State University Wexner Medical Center who focuses on helping people with diabetes.

Insulin resistance is a condition that requires more insulin to bring blood sugar into the normal range. And when it’s chronic, there’s a major risk factor for type 2 diabetes,” she added.

Scudder said that omitting breakfast in the morning has also been associated with an increase in blood sugar following both lunch and dinner. This can put undue stress on the body as well as leading to poor dietary choices.

“Not breaking that fast after a night’s sleep can strain your body and its metabolism, and it can also lead to overeating,” she said. “It also makes unhealthy, high-calorie options more appealing.”

Who has the time?

A 2015 poll found that 53% of Americans skip breakfast at least once a week and 12%  don’t eat breakfast at all.

While many poll participants reported not feeling hungry in the morning, another primary reason for skipping the meal is not having enough time.

That same study found that when many people do eat breakfast, they opt to do so on the go by grabbing a quick meal at a fast food restaurant or a coffee shop.

Scudder said it isn’t a good idea to start your day off with an unhealthy meal.

Scudder says oatmeal is a healthy choice because it contains a type of fibre that can help you feel full. It can also help reduce cholesterol.

This comes with a caveat, though.

“Avoid the flavoured kinds of oatmeal that have extra sugar,” she said. “Plain oatmeal also comes in individual packets, so it’s just as simple to make.”

If plain oatmeal is too bland, Scudder recommends mixing in a little honey, fresh fruit, or nuts.

Another option is eggs, an old breakfast staple. If there isn’t enough time to cook them, hardboiled eggs are a good option because they can be made ahead of time and eaten throughout the week.

“Adding a slice of 100 percent whole-wheat toast, a whole-grain waffle, or plain Greek yogurt with a piece of fruit can make a well-balanced meal in the morning that doesn’t take a lot of time to prepare,” she said.

“Eating a breakfast of high fiber, complex carbohydrates, and protein is best,” she said. “It can help you kick-start your day, give you energy, satisfy your appetite, and set the stage for healthy eating all day long.”

The bottom line

Researchers say skipping breakfast, even occasionally, can increase your risk for type 2 diabetes.

Experts say this is because of the relationship between diabetes, insulin, and blood sugar levels.

Dietitians recommend that people eat a healthy, hearty breakfast that fills them up and prevents spikes in their blood sugar.

Good options for a quick breakfast include oatmeal and eggs.

 

Also Read :- Medical community alarmed by global rise of diabetes

Source: Healthline