fbpx

Type 2 Diabetes Diet – lowering carbohydrates at breakfast time may help to prevent a spike in blood sugars throughout the day.

What did the researchers do?

In a controlled experiment a small group of people with Type 2 Diabetes had different breakfasts and researchers looked at the respond to glucose through the day. One day they had an omelette, and another day they had oats and fruit for breakfast. The other meals (lunch and dinner) were the same on both days, and they wore a continuous glucose monitor to look at the glucose in their blood over 24 hours.

What did they find?

On the day that the participants had eggs for breakfast the protein and fats helped to prevent a large spike in blood sugar after breakfast. There were also improved glucose readings for the next 24 hours. They also found participants were less hungry and craved sweet foods less if they ate the low-carb breakfast.

What does this mean?

So does this mean diabetics should reduce carbs? It means the classic breakfast of cereal isn’t the best choice for you if you’ve got diabetes or high blood sugars. Starting your day with protein and fats is a good choice to help stabilise the blood sugars throughout the day. The reason blood spikes are bad is that they can impact on the way the liver and kidneys work, as well as damaging eyesight and nerve endings.

So what can you eat?

  • Two eggs omelette with tomatoes, avocado and spinach
  • Scrambled tofu with mushrooms
  • tin of sardines on one wholegrain toast
  • Whole-fat plain yoghurt with seeds

Link to research: https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqy261/5435774?redirectedFrom=fulltext

Hi I'm Anna Mapson, registered Nutritionist (mBANT, CNHC). I help people with IBS, SIBO, reflux and other gut health issues.

I can help you to:

  • understand your digestion better, so you recognise your triggers
  • eat a well balanced diet, with tasty meals that are simple to prepare
  • develop healthy, sustainable habits for life

“Anna is amazing! I feel totally transformed"

Find more about 1:1 IBS nutrition consultations

Running with IBS – helpful hacks for better exercise

If you have tried running with IBS you may find strenuous exercise can give you diarrhoea, cramps or stomach pains. For those who run long distances you may get caught short with no toilet near you. How does exercise affect IBS? If you have Irritable Bowel Syndrome...

IBS & Disordered Eating – Food Anxiety

Can elimination diets for IBS lead to disordered eating? It's not normally clear which comes first, the anxiety about food triggering your symptoms, or the dietary restriction leading to stressful thoughts and obsessive behaviour around eating. But we do know there is...

Could meditation help your gut health?

There is a growing body of evidence about the link between the brain and our gut, so how does meditation help improve gut health? Many of my clients notice that when they are more stressed their digestive system will be affected.  We are all familiar with stress...

Why traditional diets don’t work if you have IBS

Have you wondered why slimming clubs and traditional diets don't work if you have IBS? Or perhaps they work for a bit, but not for the long term? Perhaps you've tried slimming clubs yourself and been back again and again. If you've got a sensitive digestion, or...

The Best Diet for IBS

If you want to change your diet to support a sensitive digestion how do you know which is the best diet for IBS? There are many diets reported to improve Irritiable Bowel Syndrome and each person will have their own individual reaction to certain foods. In a 2019...