Type 2 Diabetes - The Importance of Starting Your Day With a Low-Sugar High Fiber Breakfast

Unfortunately, in developed countries breakfast containing foods with a high glycemic index and low in fiber is not uncommon. Researchers at the Federal University of Rio Grande do Sul in Porto Alegre, Brazil, compared blood sugar levels, insulin levels, and ghrelin in Type 2 diabetes eating two types of breakfast.

The study, reported on in the Journal of Nutrition in April 2015, included 14 Type 2 participants who ate four types of breakfast, varying in glycemic index and fiber content. Types of diet included...

    low sugar and high fiber,
    low sugar and low fiber,
    high sugar and high fiber, and
    high sugar and low fiber.

It was found blood sugar levels between 0 and 3 hours after breakfast was higher in the high sugar, low fiber group than in the low sugar, high fiber group. Insulin levels followed the same pattern, undoubtedly reacting to the high blood sugar levels. In participants who ate low sugar breakfasts, insulin levels were lower in the high fiber group.

Levels of blood ghrelin, which helps lower hunger, was lowered in each low sugar breakfast group. All groups experienced the same amount of hunger satisfaction.

From the above results, it was concluded reducing breakfast sugar, increasing fiber, or both, could likely help the metabolic control in Type 2 diabetes.

One of the aims of Type 2 diabetes control is to maintain a stable blood sugar level. When sugar spikes, insulin spikes as well. Too much insulin makes the blood sugar level go down, causing more hunger and sugar craving.

Glycemic index refers to how much a given food raises the blood sugar level. Sugar content alone does not determine the glycemic index of a given food. Fiber helps to slow down sugar absorption, which lowers the glycemic index.

The Institute of Medicine recommends 25 grams of fiber every day for women, and 38 grams for men.

A healthy breakfast is a great way to start the day...

    General Mills Fiber One, with 120 calories per cup, contains 28 grams of fiber and no sugar.
    Post Original Spoon Size Shredded Wheat, with 170 calories per cup, provides 6 grams of fiber without sugar.
    1 cup of strawberries, with about 50 calories, supplies 3.0 grams of fiber, or about 12 percent of the recommended daily requirement, with 7.4 grams of sugar.
    1 cup of raspberries, with 64 calories, supplies 8.0 grams of fiber, or about 32 percent.

So have a cup of cereal or a fruit salad for breakfast and help keep your sugar and insulin levels balanced through the morning.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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