Healthy Breakfast
What do you have for breakfast? Chances are, like most people, you have either a simple carbohydrate 'meal' of toast or cereal, or you skip breakfast entirely (usually leading to mid-morning snacking).
Both of these approaches lead to rapid increases in blood sugar and insulin, carbohydrate cravings (snacking) and a drop in energy.
Carbohydrate-based breakfast...
In the morning, simple carbohydrates (sugary refined cereals, white bread, toast etc) cause an immediate surge in blood sugar, which results in a substantial release of insulin from our pancreas.
The insulin removes most of the sugar from our blood, turning any excess into fat. This decreased level of blood sugar results in further cravings for carbohydrates.
This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.
Skipping breakfast...
When we skip breakfast, blood sugar drops below the normal level , leading to cravings and a drop in energy.
To deal with cravings, we usually revert to snacking on simple carbohydrates, causing a fast rise in blood sugar levels and a substantial insulin emission. The insulin removes most of the sugar from the blood and turns any excess into fat. Our body, now low in blood sugar, experiences further cravings and a drop in energy.
This vicious cycle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.
Balanced healthy breakfast
A balanced breakfast supplies our body with vital nutrients and energy without increasing blood sugar and insulin levels, and helps to avoid dependence on carbs during the day. In this way, appetite stays under control, cravings for carbs diminish and our body uses its fat stores for energy.
Criteria of a good breakfast
A balanced healthy breakfast should do three things:
- Rehydrate the body, to replace the fluids lost during sleep.
- Provide the body with energy.
- Provide the body with all vital nutrients while helping to maintain a normal blood sugar level.
How can I get this balanced breakfast?
Our Core Nutrition Programme covers all three criteria of a good breakfast and is an ideal way to start the day!
The sugar/insulin response curves are schematic illustrations of the physiological reaction. Exact reaction may vary slightly for different people.
