Changing long-standing eating habits all at once is not easy. It is especially difficult to change eating habits after being diagnosed with prediabetes. Proper blood sugar management also helps with weight control. Correcting poor eating habits can lead to weight loss. For blood sugar management, having three meals a day is essential. Prolonged fasting increases the risk of hypoglycemia, and it is easy to overeat at lunch and dinner, making blood sugar management more challenging. Let's revisit meal management and blood sugar control.
Skipping Breakfast with 'Intermittent Fasting' is Dangerous... Risk of Hypoglycemia
For those concerned about blood sugar, breakfast is very important. It must be eaten. The Korean Diabetes Association states, "Skipping breakfast during intermittent fasting poses a risk of hypoglycemia," urging caution. Many people are unaware that they have diabetes, and collapsing due to hypoglycemia can be very dangerous. Additionally, skipping breakfast leads to snacking, which can result in overeating at lunch and a risk of blood sugar spikes. Eating a large amount at once is the worst for blood sugar management. The best breakfast includes grains like rice or bread, protein from eggs or fish, and vegetables high in dietary fiber, all in a well-balanced diet.
If Eating Bread... Sweet Jam, Cereal, and Fruit Juice are the Worst
If you eat bread, pairing it with fried eggs (protein) and salad (dietary fiber and vitamins), or milk (calcium and protein) can make for a good breakfast. A sandwich with chicken breast is also acceptable. If you're concerned about cholesterol levels, using only one yolk from two eggs and frying it with vegetables to serve with bread is a good option. Whole grain bread, chicken breast, and eggs, which are high in protein and vegetables with plenty of dietary fiber, help raise blood sugar slowly. Sweet jams, cereals, and fruit juices significantly raise blood sugar, so it's best to avoid them.
Irregular Meal Times... Interfering with Insulin (Blood Sugar Regulation Hormone) Activity
Having no set meal times due to irregular lifestyle habits is bad for blood sugar and weight management. Insulin (the blood sugar regulation hormone) secreted by the pancreas is released irregularly, leading to overeating. Additionally, irregular meal times or frequently skipping meals can lower the basal metabolic rate (the basic energy expenditure), making it easier to gain weight. Increased body fat can interfere with insulin activity, causing blood sugar levels to rise further. Regular eating habits are the most important for blood sugar management.
Meal Times Should Be at Least 20 Minutes... Why?
It takes at least 20 to 30 minutes to feel full after eating. Eating quickly can lead to overeating. In fact, many studies show that faster eating speeds are associated with rapid blood sugar spikes and weight gain. If you find yourself eating faster without realizing it, what can you do? After taking a bite, put down your utensils and chew thoroughly before picking them up again. This will help somewhat. Eating rice mixed with soup or water can lead to faster eating. It's better to eat soup separately and focus on the solid parts.
