Have Your Breakfast By 8.30 AM To Reduce Risk Of Diabetes, Study Says

Have Your Breakfast By 8.30 AM To Reduce Risk Of Diabetes, Study Says

Having an early breakfast reduces your risk of developing insulin resistance and type-2 diabetes, a study has found out

If you have a late breakfast or skip it altogether, you must reconsider that. As per a study published in the Journal of the Endocrine Society, having an early breakfast reduces your risk of developing insulin resistance and hence, type 2 diabetes. This can be a crucial insight as type 2 diabetes is quite prevalent in India, with 11.6% of urban and 2.4% of the rural population suffering from it. For this study, researchers in the United States analysed data of 10,575 adult Americans from a national survey on health and nutrition. One of the striking findings was that intermittent fasting, in which you eat in a time-restricted manner, was linked to higher insulin resistance. But before we delve deep into the study, let’s understand the link between insulin resistance and type-2 diabetes.

Insulin Resistance & Type-2 Diabetes

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Here is how insulin, which is a hormone released by the pancreas, is used by the body:

  • Firstly, the food you eat is broken down into glucose.
  • That glucose enters your bloodstream, signaling the pancreas to release insulin.
  • Insulin makes the glucose enter the cells, where it is used to generate energy. It sends the excess glucose to be stored up in the liver.
  • When that glucose is used up, its level in the bloodstream dips, signaling the pancreas to reduce the insulin level as well.
  • In case the blood sugar level is low, the liver releases the stored glucose, which is used up by the body for energy.

This is what happens when the whole system works smoothly. However, this is what happens when this system derails:

  • When there is a huge amount of glucose in the blood, the pancreas release more insulin too.
  • With the constant presence of a lot of insulin, the cells stop responding to it. This is known as insulin resistance.
  • However, the pancreas keeps on releasing too much insulin to make the glucose enter the cells.
  • However, there comes a time when the pancreas can no longer keep up. In that case, the blood sugar/glucose level gets too high.
  • Also, insulin, which is released in huge amounts, also signals the liver to store more glucose.
  • After a certain point, the liver sends the excess glucose to be stored as fats. This basically means weight gain.

All this sets a stage for prediabetes (in which the blood sugar level is high, but not too high to cause diabetes), or type-2 diabetes.

Study Findings

Early breakfast can lower your risk of type-2 diabetes

(Photo Credit: Freepik)

Now, coming back to the study, here is what it found out:

  • People who have an early breakfast are at a lower risk of developing insulin resistance and type-2 diabetes.
  • In fact, whether they fasted or not, people who have their first meal by 8.30 am were less prone to suffering from these two.
  • Not only that, intermittent fasting was associated with higher insulin resistance. This is a striking finding as earlier research has shown that fasting leads to insulin sensitivity and lower blood sugar level

“These findings suggest that timing is more strongly associated with metabolic measures than duration and support early eating strategies,” said Dr Marriam Ali, a researcher at the Northwestern University in Chicago and the lead author of this paper.

A Little About Type-2 Diabetes

Type-2 diabetes is quite prevalent in India

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This is a serious health issue that prevents insulin from working as it should. That is why most diabetics are said to have insulin resistance. Since its symptoms are so mild, you might not even know if you have it. Some of the common signs of type-2 diabetes include:

  • Getting hungry and thirsty often
  • Frequent urination
  • Weight loss without any reason
  • Fatigue
  • Blurred vision
  • Numbness in hands or feet
  • Wounds that don’t heal
  • Getting infections easily

There are several factors that can cause type-2 diabetes, such as insulin resistance, family history, obesity, unhealthy lifestyle, etc. Lifestyle plays a huge role in managing diabetes. Hence, you should:

  • Lose/manage your weight
  • Exercise regularly
  • Have a balanced diet, which contains lots of fruits and vegetables, along with whole grains, proteins, complex carbohydrates, and healthy fats.
  • Limit your sugar intake as much as you can.
  • Manage your blood sugar level.

As you know that diabetes displays very mild symptoms that can go unnoticed, you should get regular health checkups. Also, have a healthy lifestyle that will help you to prevent the disease in the first place.

Photo Credit: Unsplash, Pixabay

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