While most people start their day with a bowl of cereal or a slice of toast, one of the leading diabetes experts in the UK warns that this common morning routine may be more harmful than beneficial, especially for those at risk of developing type 2 diabetes.
اضافة اعلان
Dr. David Cavan, a British doctor specializing in diabetes and the author of Managing Type 2 Diabetes, calls for a radical rethinking of the concept of a "healthy breakfast."
Dr. Cavan, who previously served as the Director of Health Policy and International Programs at the International Diabetes Federation (IDF), is one of the leading global voices in raising awareness about healthy lifestyles associated with diabetes. In his writings and speeches, he emphasizes the importance of changing common dietary habits as a key step in preventing and effectively managing this chronic disease.
In his latest recommendations, he offers a bold piece of advice: "Ditch your usual breakfast... and try a simple, nutritious option made with just two ingredients." Why? Many foods promoted as healthy, such as muesli or granola, contain high amounts of starches and hidden sugars, making their effect on the body similar to consuming pure sugar, according to him.
Dr. Cavan points out that many common breakfast choices can be harmful, especially for those at risk of type 2 diabetes. In his book Managing Type 2 Diabetes, he warns against options considered healthy, such as muesli or granola, which can contain high amounts of dried fruit and sugar. He adds, "They all have high starch content," noting that the body processes them as if they were pure sugar.
Even toast isn't spared from criticism. Dr. Cavan advises against consuming all types of breakfast cereals, including those considered healthy, and even oatmeal, according to the Gloucestershire Live website. Instead, he suggests starting the day with a meal of Greek yogurt with mixed berries or, if time permits, eggs with bacon or a mushroom omelette, which contain very low amounts of carbohydrates.
Nutritionist Sarah Elder emphasizes the importance of a balanced breakfast, as the body uses up much of its energy stores during the night for growth and repair. A balanced breakfast helps to replenish energy, protein, and calcium used overnight.
A comprehensive study in the United States suggests that individuals who have a rich breakfast tend to have a lower body mass index (BMI) compared to those who prefer larger lunch or dinner meals.
In another study, 52 women with obesity participated in a 12-week weight loss program where they consumed the same number of calories daily, but half of them skipped breakfast. The results showed that changes in eating patterns could have a greater impact than previously thought.
Dr. Cavan occasionally recommends skipping breakfast, perhaps once a week. Professor Tim Spector also points out that evidence suggests health benefits from skipping breakfast and sticking to two main meals a day instead of three for most individuals.
Terence Kelly, a professor of clinical biochemistry at Buckingham University, takes a more stringent stance against breakfast, writing in The Spectator: "Breakfast is a dangerous meal."
One expert notes that most studies supporting a rich breakfast are often funded by companies producing cereals, eggs, or bacon. He also explains that cortisol, which wakes us up in the morning, makes the body insulin-resistant, leading to higher insulin levels in the blood after breakfast compared to lunch or dinner.
Despite the differing views on the importance of breakfast, the optimal approach seems to be one that acknowledges the varying responses of our bodies to different foods, suggesting that a balance designed according to individual nutritional needs may be the wisest strategy.
