Want to control your blood sugar levels? Eat a heavy breakfast! also checkout these diets that might help

We have all heard about the benefits of eating a heavy breakfast and slowly reducing your food intake as the day progresses. It has been previously proved that it is an ideal way to lose weight. A new study now has stressed the importance of this type of diet regime. The study says that  blood sugar spikes all day can be easily controlled  by a high-caloric breakfast and low-energy dinner. 

According to Tel Aviv University’s Prof. Daniela Jakubowicz and Dr. Julio Wainstein of the Wolfson Medical Center’s Diabetes Unit, Prof. Oren Froy of the Hebrew University of Jerusalem, and Prof. Bo Ahren of Lund University in Sweden, the combined consumption of a high-energy breakfast and a low-energy dinner decreases overall daily hyperglycaemia in type-2 diabetics. 

The results of the study showed that post-meal glucose elevations were 20 percent lower and levels of insulin, C-peptide, and GLP-1 were 20 percent higher in participants on the B diet compared with those on the D diet. Despite the fact that both diets contained the same calories, blood glucose levels rose 23 percent less after the lunch preceded by a large breakfast in the study. The researchers are currently engaged in an extended study of the benefits of high-energy breakfast and reduced-calorie dinners over time. 

A diet plan diabetics can use for better blood sugar control:

Diabetics have a basic problem – they are either unable to use insulin or inefficiently use it. They need to eat food which causes the sugar levels in the blood to be consistent and not spike suddenly. (Read more about how diabetes affects the body).

Glycaemic index (GI) is an indicator of how high your blood sugar levels will rise when you eat something. When diabetics eat foods with high GI, it results in a sudden rise in their sugar levels. On the other hand, low GI foods are healthier as they are rich in vitamins, fibres, minerals, etc. They also provide energy slowly unlike high GI foods and keep one full for a longer time. This helps in losing weight and lowering the fat levels. Foods like fruits, veggies, beans, brown rice, oats, etc. are better-suited for diabetics. Below is a sample diet plan for diabetes patients by Ekta Tandon, a nutritionist at Fitness First chain of gyms.

Meal/Time	Menu	Quantity
Early morning	Nuts:        Almonds        Walnuts	6-71-2
Breakfast	Oat flakes +MilkEgg sandwich(multigrain bread)/Vegetable oats + MilkVegetable stuffed roti + Curd/ Besan cheela + Toast	1 bowl2 slices1  bowl and 1 glass1 and ½ bowl 2
Mid morning	Fruits:     Papaya     Buttermilk/Coconut water	1 bowl1 glass
Lunch	Chapatis/Brown riceVegetable +Curd/Dal/Paneer/Chicken+ Salad	1-2/1 bowl1 bowl1 bowl1 bowl
Evening	FruitRoasted chana and murmura chat /Vegetable Idli /Dhokla	11 bowl2-32-3
Dinner	Vegetable soupChapatiVegetableDal/ Chicken Green Salad	1 bowl11 bowl1 bowl 1 bowl
Bed Time	Milk	1 glass

This meal plan provides around 1600-1800 calories for a day. In order to keep a track of the glycaemic index of the food items you eat, use this GI Wheel.

Vegetarian diet could reverse type 2 diabetes:

Veggie diet is better than medicines when it comes to treating Type 2 diabetes, says a new study. According to the George Washington University researchers, a healthy vegetable-based diet could notably boost blood sugar levels and study’s author Dr Neal Barnard said that ‘no drug came close to offering those with diabetes this kind of relief,’ the Daily Express reported.

He added that their analysis showed that a simple prescription could help reverse diabetes, improve blood sugar, and lower weight, blood pressure and cholesterol. In the treatment of Type 2 diabetes and improved insulin sensitivity. The researchers said that the veggie and vegan diets are good for heart, hypertension, body weight, and plasma lipids, and also provide nutritional advantages compared with omnivorous diets, and though further studies were needed, it could be an ‘alternative treatment for Type 2 diabetes’.

Tracy Kelly, head of clinical care at Diabetes UK, said that the data didn’t suggest that everyone should adopt a vegetarian or vegan diet, however increasing intake of fruit, vegetables, whole grains and pulses and eating less saturated fat did have its benefits. People are recommended to maintain a healthy weight through balanced eating which contains all the food groups and was low in -saturated fat, and physical activity, she added. The findings are published in the journalCardiovascular Diagnosis And Therapy.