Diabetes Educators Reveal The Best Time To Eat Breakfast

Breakfast is a special meal because it is eaten after a long fast.

For diabetics, knowing the optimal time to have breakfast might be difficult.

Should it be immediately after awakening? After coffee? Is it best to wait a bit?

The response differs from person to person.

Diabetes care is extremely individualised, with factors such as pre-meal blood sugar, hormones, medication, and personal schedules all influencing outcomes. In short, what works for one individual might not work for another.

To delve deeper into this topic, diabetes care and education professionals (CDCES) who live with diabetes provided their perspectives on breakfast timing, food composition, and other factors. Here’s how to get your breakfast timing correct.

Benefits of Eating Breakfast with Diabetes

What you eat for breakfast has a significant impact on your health.

Breakfast jumpstarts your metabolism, gives long-lasting energy, and contains critical minerals. According to several studies, having breakfast may lessen the chance of developing type 2 diabetes.

“There’s truth in the saying,’start your day with breakfast,'” says Toby Smithson, M.S., RDN, CDCES, Senior Manager of Nutrition and Wellness at the American Diabetes Association, who has controlled diabetes for over 50 years. “Breakfast can help regulate blood sugar, spread out carbohydrate intake throughout the day, ensure proper nutrition, and keep us full until lunch,” she tells me.

What to Look for in a Healthy Breakfast for Diabetes?

Breakfast does not have to be restricted to the conventional selections of juice, eggs, bacon, and cereal. Lauren Plunkett, RDN, CDCES, a Minneapolis-St. Paul resident with type 1 diabetes, says you can eat legumes, veggies, fruit, and greens. These plant-based foods are low in saturated fat and high in fibre, which helps with fullness, intestinal health, and blood sugar regulation.

Smithson plans her meals using the American Diabetes Association’s **Diabetes Plate Method**: half of the plate is non-starchy veggies, one-quarter is lean protein, and one-quarter is quality carbohydrates. “Building a healthy breakfast revolves around combining a lean protein and quality carbohydrate to keep blood glucose steady,” she shares.

Smithson currently eats high-fiber porridge with protein powder and an egg white wrap stuffed with bell peppers and onion. She modifies her meals based on blood glucose levels and activities.

Knowing which foods are ideal for you is essential for sustaining energy and controlling blood sugar.

However, knowing what doesn’t work is also vital. For example, Mary Lechner, RN, CDCES, who has had type 1 diabetes for over 25 years, finds that cereal with milk promotes a faster rise in blood sugar and does not keep her full, however nut butter on toast helps.

The Best Time to Eat Breakfast With Diabetes

There is no one-size-fits-all solution to breakfast scheduling. It’s about establishing a habit that works for you.

“I don’t recommend a specific time for eating breakfast because it’s very individualised,” Lechner explains. “I base my breakfast on hunger and blood glucose levels. I don’t force myself to eat unless I’m hungry.”

Plunkett also warns against blanket suggestions because blood glucose is influenced by a variety of elements such as hormones, stress, and exercise, which are unique to each individual.

Testing your blood sugar often might help you fine-tune your routine. “One of the best strategies is checking your blood glucose before and two hours after eating to see if your breakfast plan worked,” Smithson explains.

If your blood sugar is excessively high, you may need to change your diet, take medications, or exercise more. A post-breakfast walk, for example, can help prevent blood sugar rises.

Conclusion

If you have diabetes, the ideal moment to have breakfast depends on a number of factors.

Experts with diabetes report that their breakfast schedule and meal choices change depending on aspects such as blood sugar levels, mood, planned exercise, and more.

You can use these to determine the best time for *your* breakfast.

Foods strong in fibre and protein can help regulate blood sugar and appetite while meeting dietary requirements.

Fruits, vegetables, whole grains, lean meats, and legumes are excellent starting places.

A licensed dietitian or certified diabetes care and education specialist can provide specialised advice.

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