Health Tip: Eat a Nutritious Breakfast

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Snacking and Skipping Breakfast Linked to Type 2 Diabetes

The phrase “death by snacking” is not too far from the truth, especially if a person is overweight and struggles to lose weight.  Two new studies confirm the dangers of snacking, something I have been adamant about since the release of Mastering Leptin in 2002. 

Both studies appeared recently in the American Journal of Clinical Nutrition.  The first followed 29,206 U.S. men who were free of metabolic disease for 16 years.  It found that skipping breakfast was associated with a 21 percent increased risk for developing type 2 diabetes, which is why the Leptin Diet tells you to start your metabolic engines with a high protein breakfast.  This study also confirmed the relationship between a high BMI Body Mass Index. BMI is a statistical measurement of body weight based on the person's height and weight. It does not actually measure the body fat percentage but provides an estimation of a healthy body weight. Normal BMI for adults ranges from 18.5-24.9, snacking, and the risk for type 2 diabetes.

Another controlled human study found that snacking caused a loss of the ability to sense fullness, resulting in consumption of larger and larger snacks.  Snacking appears to induce a repetitive strain injury to your taste and pleasure system, making them numb to normal intake. 

The more food you eat, the fatter you are likely to become, which is news to nobody.  Figuring out how to feel satisfied on less food is the trick.  This is why following the Five Rules of the Leptin Diet is so important.

When you do not have leptin working to your advantage then leptin entry into your brain is decreased while leptin levels in your blood elevate, a problem known as leptin resistance.  In addition to leptin, the other important hormone made by your fat is adiponectin Protein hormone that modulates metabolism including glucose and fatty acid catabolism. High levels are associated with low body fat. .  Both of these hormones are made in tandem when you are metabolically healthy.  Once you develop leptin resistance, then your adiponectin Protein hormone that modulates metabolism including glucose and fatty acid catabolism. High levels are associated with low body fat. levels decline.  This causes insulin resistance and increased risk for type 2 diabetes.

It is just as important when you eat as what you eat.  It isn’t just an issue of how many calories you consume; it is also an issue of how efficiently you can metabolize the calories you do consume.  Eating in harmony with leptin is by far the best way to improve metabolic efficiency.

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Number one: Feed your own damn kids. Number two: a truly healthly breakfast wouldn’t be full of empty carbs and sugar.

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Glycemic index foods at breakfast can control blood sugar throughout the day

ScienceDaily (Mar. 30, 2012) — Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar throughout the morning and after the next meal of the day, researchers said at the Institute of Food Technologists' Wellness 12 meeting.

See Also:Health & MedicineDiet and Weight LossNutritionObesityCholesterolDiabetesStaying HealthyReferenceSouth Beach dietGlycemic indexWhole grainBlood sugar

These breakfast foods also can increase feelings of satiety and fullness and may make people less likely to overeat throughout the day, according to recent presentations by Kantha Shelke, Ph.D., principal, Corvus Blue LLC, and Richard Mattes, M.P.H., R.D., distinguished professor of foods and nutrition at Purdue University.

The glycemic index ranks foods on the extent to which they raise blood sugar levels after eating. Foods with a high index are rapidly digested and result in high fluctuations in blood sugar levels. Foods with a low glycemic index produce gradual rises in blood sugar and insulin levels and are considered healthier, especially for people with diabetes.

Mattes' research specifically focused on the advantages of having almonds, a low glycemic index food, with the morning meal. In his study, published last year in the Journal of Nutrition and Metabolism, participants who ate a breakfast containing whole almonds experienced longer feelings of fullness and had lower blood glucose concentrations after breakfast and lunch, compared to those who did not have a low-glycemic breakfast.

When a low glycemic food is added to the diet, people spontaneously choose to eat less at other times throughout the day. Mattes added that while the calories need to be taken into consideration as part of a person's overall diet, almonds can be incorporated in moderate amounts without an effect on body weight.

Both Mattes and Shelke stressed the importance of eating a healthy, low-glycemic breakfast in maintaining a healthy weight and blood sugar levels. A 2009 study found that about 30 percent of people skip breakfast one to three times per week. Among those who eat breakfast, cold cereal is the most popular (83 percent), followed by eggs (71 percent). In addition to low glycemic index, Dr. Shelke said the ideal breakfast for consumers has these attributes:

• Savory

• Portable

• Pleasing texture •

Fills you up for extended periods of time

• Satiates quickly so less is consumed

• Affordable for the whole family to eat every day

• Non-fried

• Delicious without making you feeling guilty

"This is a very tall order for food product manufacturers," Shelke said. "It takes a lot of skill and understanding."

While it may present challenges for food manufacturers, it is well worth it to develop these products because of the prevalence of diabetes and pre-diabetes in the United States and beyond. It is estimated that by 2030, more than 16 percent of the global population will have a blood sugar problem.

"Most of the risk factors are things that can be managed and modified," Shelke said. "We can reverse pre-diabetes and prevent it from becoming diabetes. Food has become the reason for what's ailing us, but it can actually be a solution in a number of different ways."

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