A study has shown that having a larger amount of protein at breakfast can help control glucose levels throughout the day. See why this is and get some ideas of how to incorporate more protein into your diet in the morning.
More Protein
Protein at breakfast can help decrease your glucose levels after breakfast and lunch. And what you eat at breakfast can affect your glucose levels even after lunch. Breakfast really does matter.
A study has shown that having a larger amount of protein at breakfast can help control glucose levels throughout the day. See why this is and get some ideas of how to incorporate more protein into your diet in the morning.
The Study
In a recent study published in the Journal of Nutrition, researchers studied two breakfast scenarios. In the first one, participants consumed high-protein, low-carb breakfasts, and in the other, participants consumed a high-carb, low-protein breakfast. Those participants that had high-protein breakfasts, had lower post-meal glucose levels, and their insulin levels were higher after lunch compared to the low-carb breakfast eaters. (1)
A study has shown that having a larger amount of protein at breakfast can help control glucose levels throughout the day. See why this is and get some ideas of how to incorporate more protein into your diet in the morning.
How Much Protein?
The recommendation is to consume 25-30 grams at breakfast, which has shown to help regulate glucose levels.
A study has shown that having a larger amount of protein at breakfast can help control glucose levels throughout the day. See why this is and get some ideas of how to incorporate more protein into your diet in the morning.
Getting 25 Grams of Protein
A sample breakfast that contains 25 grams of protein would consist of: 1cup of milk (8 grams of protein), 2 eggs (14 grams of protein), and 1 slice of whole wheat toast with light butter (3 grams of protein). This meal not only gives you the amount of protein needed to realize the glucose benefit, but it’s also a good meal combination. Remember you don’t have to make breakfast all protein; you can have foods that contain carbohydrates.
A study has shown that having a larger amount of protein at breakfast can help control glucose levels throughout the day. See why this is and get some ideas of how to incorporate more protein into your diet in the morning.
Find Your Balance
Balance your meals by aiming for combinations at meals. For example, have starch + protein + fruit + milk. Remember cutting out whole food groups such as starch or fruit is not realistic nor necessary. What do your meals do to your glucose levels? Check your blood glucose 2 hours after the first bite. What is that number?
