Rise and Shine….It’s Breakfast Time!
Is Breakfast Important for Diabetes?
I am always hungry and hate to miss a meal, or any opportunity to eat for that matter. But if you are that person who is not hungry in the morning, the thought of eating breakfast can be a little nauseating. As a dietitian, I would like to share some insight and tips on starting your day off with some fuel in your tank. And for all you non-breakfast eaters, don’t tune out just yet. I will give suggestions along the way for you too. I realize that eating is individualized.
While food provides the necessary energy for our body, it is also meant to be enjoyed.
The long-time saying goes, “Breakfast is the most important meal of the day”.
I don’t play favorites when it comes to meals because they all serve an important purpose in a healthy lifestyle. As for now, I would like to focus on the benefits that eating breakfast has to offer.
When most people jump (or crawl) out of bed in the morning, it has been at least 8 hours since eating their last meal or snack. The body is getting ready to face the day and needs fuel to get going. Skipping breakfast can be like leaving on a road trip with your gas tank on empty. I’m not saying you need to have a full tank, but starting your day with a little fuel can have positive outcomes.
Breakfast will replenish energy stores and be a source of important nutrients.
It can provide satiety and help you avoid that over-hungry feeling late in the morning. Not only will your body function better but you will think more clearly.
According to recent research, children who skip breakfast are more likely to have psychosocial issues1.
This study included data from 3,773 children ages 4-14. Those who regularly skipped breakfast had over three-times higher odds of having psychosocial behavioral problems. The behavioral problems were identified as hyperactivity, peer-related, emotional, and conduct issues. Not only the act of eating breakfast made a difference but what and where breakfast was eaten were also factors. Those who ate breakfast at home were less likely to have behavioral problems than those who ate away from their house. Better outcomes came from those who consumed a breakfast that included dairy and/or cereal, and limited animal foods high in saturated fat and cholesterol.
Start developing the habit of eating breakfast with your children while they are young so it can follow them through adulthood.
It can provide them with a good start to the day and may make a positive impact on their physical, mental and social health. I personally found this to be a pleasant opportunity to interact with my children. They were rested and excited to start a new day.
So, what if you are not a breakfast eater? Plan to have a mid-morning snack. If you have a hard time eating first thing in the morning, this may be an easier time to get some nutrients in your body. Or try a smoothie. This is a great way to sneak in some fruits and veggies. But watch the calories because they can add up quickly. Another idea is to make a parfait with yogurt, berries, and granola to eat once you have been up and going for an hour or two.
Breakfast does not need to be elaborate. It can be simple and small.
Below are links to some delicious breakfast recipes you might want to try. They are found at the American Diabetes Association’s Diabetes Food Hub – What’s the Best Breakfast for Diabetes? They also include nutrition information!
- Monaco, Kristen. “Psychosocial Issues More Likely in Kids Who Skip Breakfast.” Medical News, MedpageToday, 23 Aug. 2022, https://www.medpagetoday.com/primarycare/dietnutrition/100357.