The weight loss industry is a multi-billion-dollar industry. People spend thousands of dollars on diet books, meal delivery services, pills and meal replacements. But when it comes to weight loss, one of the most important factors is blood sugar. Now before I explain why, I should mention that that’s not the only important variable. There are, of course, others such as your overall intake, your activity level, the quality of the food you eat and more. But to simplify things, if you paid attention to one thing, it should be your blood sugar regardless of a diabetes diagnosis or not.
Let’s say you had dinner last night at 6:30pm, and this morning you have breakfast around 7am. You have gone over 12 hours with no food, so naturally your blood sugar levels are very low. If you wake up and have something like a bagel, which is pure carbohydrates (essentially pure sugar/glucose because that’s what these carbs get broken down into), this causes a huge spike in your blood sugar levels.
When sugar levels become elevated, insulin, a fat-storage hormone gets secreted from the pancreas. Its job is to get the sugar out of the blood. Why, because extremely high sugar levels in the blood is dangerous. So, the sugar gets swept out of the blood and into cells, where, just to put it simply, it gets converted to fat and stored.
Then let’s say you don’t eat anything until around 12:30pm. Your sugar levels are low again, so you have a sandwich. Hopefully there is a good source of protein and some nice vegetables (fiber) in the sandwich, but the bread creates another significant spike in your blood sugar levels. This carbohydrate rollercoaster with the spikes and the crashes is the fastest way to gain weight.
Typical breakfast foods are often high in refined carbs like cereal, pancakes, breakfast sandwiches and more, but here are plenty of healthier alternatives that will keep you satisfied, give you clean and lasting energy and help contribute to weight loss. Below are several healthy breakfast ideas to help you manage your blood sugar levels, fill you with long-lasting energy and help you lose weight.