I'm a Diabetes Specialist—What I Never Eat at Breakfast and Why
A dietitian told Newsweek that pairing fiber, protein and healthy fats can support steady blood sugar and energy.
A nutritious breakfast is vital for those with diabetes, according to Toby Smithson, a diabetes specialist. She is the senior manager of nutrition and wellness at the American Diabetes Association. Over five decades living with type 1 diabetes, Smithson has identified specific breakfast habits to avoid. One such habit is skipping breakfast.
While some believe this will reduce calorie consumption, it can lead to unintended consequences. Skipping breakfast may hinder blood sugar management and increase hunger later in the day. Balanced breakfasts with fiber-rich carbohydrates, lean protein, and healthy fats are ideal. They can help control blood glucose levels, increase satiety, and provide steady energy.
Foods like eggs, cottage cheese, Greek yogurt, and tofu pair well with fiber-rich carbohydrates. However, heavy-carb, low-protein breakfasts can cause rapid glucose fluctuations, leaving one hungry sooner and making weight management harder. Sweets like specialty coffee drinks can also impact blood sugar levels. Instead, Smithson recommends a formula: a lean protein or healthy fat paired with a high-fiber carbohydrate.
Examples include eggs with whole-grain toast and tomato, cottage cheese with fruit, or tofu and vegetables in a whole-grain wrap. For an easy upgrade, she suggests a plate divided into vegetables, protein, and quality carbs. Nutritious options include egg white wraps with tomatoes and spinach or overnight oats with high-fiber oatmeal, low-fat milk, and nut butter.
Written by urgent.news from Newsweek's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
