Dr. Federica Amati, head nutritionist of ZOE, discussed with biochemist Jessie Inchauspé and epidemiologist Tim Spector on the company’s podcast the impact of breakfast habits on blood sugar levels. They emphasized that changing breakfast routines could alleviate sugar cravings and maintain steady glucose levels throughout the day.
Dr. Amati highlighted that a sugar and carb-heavy breakfast can lead to significant glucose spikes, creating a “vicious cycle” of energy crashes and cravings. This cycle may contribute to the common mid-morning sugar cravings many experience. Spector suggested that those unhappy with their current breakfast routine should consider experimenting with new options.
So what should I eat instead?
Inchauspé recommended breakfast alternatives rich in protein, which helps stabilize glucose levels. She suggested a hummus, avocado, lemon, and tuna concoction or a three-egg omelette with feta cheese and tomatoes. These options contrast traditional breakfast foods like orange juice, cereals, and muesli, which often lack sufficient protein.
Spector and Inchauspé also noted that traditionally, families would consume leftovers from the previous night’s dinner for breakfast. This practice, they argued, can be beneficial for maintaining steady glucose levels. They agreed that recording breakfast habits for a week can help individuals identify patterns and make necessary changes.
A significant glucose spike typically occurs 90 minutes to 2 hours after breakfast. This spike can be responsible for the sugar cravings some people experience around mid-morning. If one finds themselves craving sugar at 10:30 AM, it may be due to their breakfast choices.
The experts concluded that altering breakfast habits could lead to more stable energy levels throughout the day and reduce sugar cravings. By incorporating more protein into their morning meals and considering non-traditional breakfast foods, individuals may find themselves feeling more energized and satisfied.
The podcast underscored that breakfast might not be the most important meal of the day for everyone, especially for those who do not feel hungry until noon. However, for those who do eat breakfast, making thoughtful choices can have a profound impact on their overall health and daily energy levels.
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