Type 2 Diabetes – Begin Your Day With Breakfast to Avoid Overeating at Lunch

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Type 2 Diabetes – Begin Your Day With Breakfast to Avoid Overeating at Lunch
By Beverleigh H Piepers

Many people who are trying to lose weight skip breakfast thinking this is a good way to cut calories. But, skipping breakfast sets you up to feel hungry and often leads to overeating at lunch, then the result is more negative than positive.

According to a study reported in the journal Public Health Nutrition in February 2015, getting up in time to prepare and eat a nutritious breakfast could be one way of helping to prevent developing Type 2 diabetes.

Researchers at Huazhong University of Science and Technology in Hubei, China, combined the results of eight studies on skipping breakfast, and analysed the studies as if they were one large study. A total of 106,935 participants, including 7419 Type 2 diabetics were included in the analysis. It was found the participants who regularly skipped breakfast had a 21 percent higher risk of developing Type 2 diabetes than did regular breakfast eaters. From these results it was concluded eating regular breakfasts could be one way of helping to maintain stable blood sugar levels and a healthy body weight.

For a quick breakfast on the run think of fruits like apples, pears, peaches, and nectarines. Use a litter bag for the cores and seeds – throwing food waste out the car window will attract animals to the road, where they can become roadkill…

    • frozen fruits provide a quick way to make smoothies with soy milk and ice cubes.

 

    • canned fruit packaged in individual servings makes a convenient way to eat mixed fruits or oranges with almost no preparation time.

 

    • oatmeal makes a healthful breakfast with plenty of fiber. Add blueberries, strawberries or bananas along with soy milk. Raisins or Craisins (dried cranberries), added to cooked oatmeal will plump up for a more satisfying fruit.

 

    • add a little peanut or almond butter to rye bread for a breakfast that will help satisfy hunger with its protein and fat content.

 

  • a handful of almonds mixed with berries provides protein, healthful fat, fiber, several vitamins, and phytonutrients.

1. A slice of rye bread, with about 83 calories, supplies 9 percent of the recommended daily allowances (RDAs) of both thiamine and folate, 6 percent each of the RDA for riboflavin and niacin.

2. Two tablespoons of peanut butter with 190 calories, contain 25 percent of the RDA for vitamin A, 69 percent of the RDA for vitamin E, 40 percent of the requirement for folate, 22 percent of the RDA for niacin, and other vitamins.

3. A cup of oatmeal, with about 300 calories, supplies 9 percent of the requirement for both thiamine and folate and 6 percent of the requirements for riboflavin and niacin.

4. An ounce of blueberries, with 16 calories, contains 5 percent of the daily requirement for vitamin C plus several B complex vitamins.

Rather than skipping breakfast, chose a better breakfast to help you control your blood sugar levels and your weight.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn’t in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers
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