Health & Wellness

Low-Carb Hi-Fat Breakfast Helps Control Blood Sugar Levels

For those with Type 2 Diabetes, an omelette beats a bagel for brekkie


Blood sugar levels often spike after breakfast when you have Type 2 diabetes, but the results of a Canadian study show that eating eggs for breakfast can help prevent those spikes.

Since carbohydrates raise blood sugar levels, eating cereal, bagels, oatmeal, or fruits in the morning when you have Type 2 diabetes has been shown to cause post-breakfast spikes that can lead to unstable sugar levels throughout the rest of the day, and large swings in blood sugar levels can harm blood vessels, eyes, and kidneys. A low-carb, high fat breakfast has the opposite effect on the body, according to the study results, often stabilizing blood sugar levels for the next 24 hours. Associate Professor Jonathan Little of the University of British Columbia Okanagan’s School of Health and Exercise Sciences reported the reported the findings findings in the American Journal of Clinical Nutrition.

The study monitored the glucose levels of participants with the condition over two days. On the first day, participants ate an omelette for breakfast, while on the next, they ate oatmeal and fruit. They all had the same lunch and supper on both days.

Beyond reducing their blood sugar levels, the breakfast kept participants feeling fuller between meals and reduced their cravings for sweets and junk food later on in the day.

The study results suggest that carbohydrates at breakfast should make up no more than 10 per cent of your meal. Less restrictive meals with a moderate serving of carbohydrates can then be eaten throughout the rest of the day.

A large omelette topped with cheese and your favourite vegetables makes for the ideal breakfast, Little says. Other breakfast options include hard-boiled eggs, or vegetable stir-frys with scrambled eggs inside. You can also make imitation granola out of shredded coconut and coconut oil with nuts, seeds, and spices.


Photo: iStock/lilechka75.