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A big breakfast and small dinner is the simple secret to holding your blood sugar steady, research finds

by , 03 August 2015

Changing blood sugar is a fact of life. Each time you eat something, your body absorbs the sugars in the food and they go into your bloodstream. From there, they circulate until your body removes them for use or for storage.

But for people with diabetes, this second step isn't so easy. Their body doesn't remove sugar effectively from their blood because it has trouble recognising there's even sugar there to remove. And when it does, it responds sluggishly.

Fortunately, a new study conducted by a Tel Aviv University researchers has found that the amount you eat at different meals can change how well your body respond to sugar. This can help diabetics and non-diabetics control their blood sugar. Read on for more.

University of Tel Aviv Research team set out to find how what you eat at different meals affects your blood sugar levels

The researchers behind the new study observed that blood sugar in someone’s blood varied over the course of the day, even if the meal they had was the same. A big breakfast resulted in a smaller blood sugar spike than the same meal eaten at dinner.
According to well-known author and surgeon Dr Mehmet Oz, this is because meal times help set your body’s “circadian rhythm”, which is basically your internal clock. This clock uses daylight as well as mealtimes to decide when you should be awake and asleep. It also controls a number of other processes in your body, including insulin release.
The researchers behind the study wondered if they could use meal times to help diabetes control their blood sugar better.

The team found that eating a big breakfast and a small dinner is key to maintaining healthy blood sugar levels

The research team split participants into two groups. One group ate a large breakfast (around 700 calories), a medium lunch (around 600 calories), and a small dinner (around 200 calories). The other group ate the reverse. The team measured blood glucose and the body’s response to increased blood sugar both before and after each meal.

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They found that those on the large breakfast and small dinner diet had higher levels of insulin and lower spikes in blood sugar than those on the opposite diet. Overall, blood-sugar control was better in diabetics who ate a large breakfast and kept their meals small in the evening.

How you can use this information to better control your blood sugar

These findings go hand-in-hand with a number of other studies that show the same thing: That a high-energy breakfast and a light dinner can improve insulin sensitivity and lower body weight.
If you regularly skip breakfast, expect to be at risk of unhealthy blood sugar levels, increased body fat and higher blood pressure. The message is clear: If you have diabetes or a strong family history of diabetes, eat breakfast like a king, lunch like a prince and dinner like a pauper.

Editor’s note: Interested in learning more about diabetes? Join Natural Health Dossier today and learn how you can treat this common condition with a simple spice – cinnamon! It’ll only take you a few minutes…

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