From eatingwell.com
No need to overcorrect for a night of sweets. Instead, start the day fresh with this healthy habit
KEY POINTS
- If you ate too much sugar last night, there are things you can do to get back on track.
- The first thing to do is start with a balanced breakfast that’s rich in protein and fibre.
- Your blood sugar will rebound more efficiently, and you’ll have better energy.
After a night of eating more sugar than you’d like, you may be tempted to try to make up for it by taking drastic measures, like skipping meals. However, this plan can backfire, leading to chaotic blood sugar levels, not to mention more hunger. “After a night of too much sugar, the goal isn’t to ‘undo’ what you ate, it’s to help your body rebalance and steady your energy for the day ahead,” says paediatric endocrinologist Soumya Adhikari, M.D.
In fact, meal skipping may, paradoxically, lead to more intense sugar cravings throughout the day. Instead, experts recommend starting your day with a well-rounded breakfast that contains plenty of protein and fibre.
Keep reading to learn why eating a balanced breakfast is the first thing you should do, plus other expert tips to get your blood sugar back on track.
Why You Should Eat a Well-Rounded Breakfast First
A nutritious morning meal that’s rich in protein and fibre does lots of good things for blood sugar, like these.
It Provides Lasting Energy
“Start your day with a high-protein breakfast to help stabilize your blood sugar and keep cravings in check,” says diabetes educator Caroline Thomason Bunn, RD, CDCES. Protein is digested more slowly than carbs, so it can help prevent blood sugar spikes. Steady blood sugar levels also promote smoother energy levels to power you through the morning without a crash.
What are some ways to add protein to your breakfast? “Eggs, cottage cheese or a protein-packed smoothie can all set your blood sugars up for a steady day,” says Bunn.
It May Prevent Additional Blood Sugar Spikes
Don’t be afraid to include carbs in your breakfast. But do try to make them fibre-rich carbs like whole grains, beans, fruits and vegetables, says endocrinologist and internal medicine physician María Del Mar Félix Morales, M.D. Their fibre helps slow carbohydrate absorption and helps smooth out glucose swings, she explains.
Because fibre delays carbohydrate absorption, it also gives insulin more time to do its job. This can prevent the blood-sugar roller coaster that you’d get from eating lower-fibre, highly refined carbs. That’s not the only reason to add fibre to your breakfast. Because we don’t digest fibre, it moves through the gut gradually, helping prolong fullness.
It Can Help Keep Blood Sugar on an Even Keel
Studies show that people who regularly skip breakfast are more likely to have high blood sugar. Researchers believe this is related to the impact skipping breakfast has on the body’s circadian rhythm, an internal clock that is governed by eating, sleeping and sunlight. The end result? If you don’t eat shortly after waking up, it can mess with this rhythm and harm your metabolic health.
Skipping out on breakfast is even more problematic for people with diabetes. One study found that people living with diabetes who routinely missed breakfast had more daily fluctuations in blood sugar and poorer long-term blood sugar control.
It May Help Prevent Cravings Later in the Day
“Fasting after overeating sugar can worsen glucose control and trigger cravings,” says Félix. Studies show that skipping breakfast can contribute to insulin resistance and poor blood sugar management, in part because it often encourages you to eat bigger meals later in the day.
“Skipping meals may get you on a blood-sugar roller coaster all over again,” says Diana Mesa, RDN, LDN, CDCES. The reason? When you don’t give your body the fuel it needs throughout the day, it tries to compensate later by sending you hunger signals that tell you to eat more calories and carbs. This can put added stress on your pancreas, which responds by pumping out more insulin. If this happens consistently, it can lead to or worsen insulin resistance.
So, make it a point to eat breakfast, even if it’s only a container of yogurt with some nuts and berries. “At the end of the day, you [won’t be] seeking foods that are going to give you quickly accessible energy (aka sugar) because you haven’t eaten enough all day,” says Mesa.
Other Blood Sugar–Friendly Strategies to Try
A healthy, balanced breakfast should be your first line of defense after a night of eating too much sugar. But it’s not the only step you can take to get things back on track. For even better blood sugar management, try these strategies.
- Go for a walk. “Light movement increases glucose uptake by the muscles, helping lower blood sugar naturally,” says Félix. You don’t have to kick off the day with an intense run or HIIT workout to reap the blood sugar benefits of movement. “Even a quick 10-minute walk can help lower your blood sugar and boost your energy,” says Bunn. Any time is a good time. But if you have a few extra minutes in the morning, try a quick post-breakfast walk for even more blood sugar–steadying results.
- Drink up. “Drinking water first thing in the morning supports the kidneys and helps clear glucose more efficiently, since excess sugar can be dehydrating,” says Félix. “Stick to unsweetened beverages or drinks [made] with sugar substitutes that won’t further increase your blood sugars,” says Mesa. Water, low-fat milk, sparkling water or unsweetened herbal teas are all great options.
- Get a good night’s rest. “Poor sleep increases insulin resistance the next day, so a restful night can help reset glucose metabolism and avoid insulin resistance,” says Félix. For better blood sugar tomorrow, aim for seven to nine hours of sleep tonight.
Our Expert Take
Experts agree that you can’t make up for one night of high sugar intake. But you can get things back on track the next morning by starting fresh with a balanced breakfast that’s rich in protein and fibre. Not only will your blood sugar rebound more efficiently, you’ll have better energy and fewer cravings. And if you’re still worried about all that sugar, you can relax. “One day of eating isn’t making or breaking your health,” says Bunn. “You don’t need to restrict yourself or ‘make up’ for anything. Simply get back to your normal routine and know your blood sugars will return to normal, too.”
https://www.eatingwell.com/too-much-sugar-how-to-manage-blood-sugar-11849344
