Many people start their day by quickly eating a piece of toast while rushing to get their kids to school. Others skip breakfast altogether, relying on coffee to get through until lunchtime. However, breakfast is more important than some might think.
Toby Smithson, a senior manager of nutrition and wellness with the American Diabetes Association, has managed type 1 diabetes for over 50 years. She describes several breakfast habits that can complicate blood sugar management and reduce morning satisfaction.
1. Skipping Breakfast
Smithson notes that skipping breakfast is a common mistake. Some assume that skipping meals aids in calorie reduction. However, this can negatively impact blood sugar control and hunger levels later.
“Consuming breakfast can support blood glucose management by distributing carbohydrate intake evenly throughout the day,” Smithson explains. Blood sugar naturally spikes after eating, yet meals rich in refined carbohydrates and low in protein or fiber cause rapid changes in glucose levels. This can lead to early hunger, increased snacking, and challenges in weight control.
By contrast, a balanced breakfast with fiber-rich carbohydrates, lean protein, and healthy fats can maintain fullness until lunch.
2. Ignoring Carbohydrates Completely
Carbohydrates often receive negative attention, but eliminating them is not the solution. Smithson emphasizes finding the right carbohydrate amount based on personal eating plans, health goals, and blood glucose patterns.
She suggests high-fiber choices like fruit, beans, and whole grains, paired with protein or healthy fats. This approach supports steadier blood glucose levels and provides lasting energy.
3. Not Getting Enough Protein
Many overlook protein, opting for meals heavy on carbohydrates. “Protein is crucial for a balanced breakfast as it prolongs satiety,” Smithson says. Foods like eggs, cottage cheese, Greek yogurt, and tofu can combine with fiber-rich carbohydrates to enhance satisfaction and decrease snack temptations.
“A breakfast with both protein and fiber offers more sustained energy throughout the morning,” Smithson adds.
4. Mistaking Certain Drinks for Healthy Options
Some breakfast beverages appear nutritious while containing a lot of sugar and calories. Smithson highlights specialty coffee drinks, such as lattes, mochas, and flavored iced coffees, as common examples.
“These drinks might seem natural, yet they provide carbohydrates and calories like other sugars,” Smithson states.
Building a Balanced Breakfast
Smithson advises focusing on building balanced breakfasts with a simple formula: lean protein or healthy fat paired with a high-fiber carbohydrate. Her examples include eggs with whole-grain toast and sliced tomato, cottage cheese with fruit, or tofu and vegetables in a whole-grain wrap.
“This combination of protein, healthy fats, and quality carbs enhances satiety and provides lasting energy in the morning,” says Smithson.
One Breakfast Swap to Make Today
Smithson recommends a simple plate division: half with non-starchy vegetables, a quarter with lean protein, and a quarter with quality carbohydrates.
“A low-carb, low-saturated-fat breakfast option is an egg white wrap filled with tomatoes and spinach, paired with a plant-based sausage patty,” Smithson suggests. Another nutritious choice is overnight oats made with high-fiber oatmeal, low-fat milk, and topped with nut butter.
For further details, contact Newsweek editors, Kara Dolman and James Debens.