Improving Insulin: Start with Breakfast

The First Meal of the Day

The first meal of the day breaks your longest fast and kicks off changes to your glucose & insulin. Therefore what you eat can significantly impact how you feel for the rest of the day. This can translate to energy levels, mood, hunger, cravings, headaches and ability to concentrate.

For healthy glucose and insulin response, emphasize protein, fat and fiber in all your meals, especially when breaking your overnight fast. At the same time, avoid eating excess carbohydrates.

Protein needs are different for each individual but for most people, aim for at least 20g of protein at your first meal.

Fiber Introduce fiber-rich foods gradually to avoid indigestion. Increase water intake as you increase fiber intake. Aim for at least 20g of fiber per day.

  • chia seeds, psyllium husk fiber, glucomannan fiber

  • ground flax seeds (refrigerate after grinding)

Fat is the only macronutrient that does not stimulate insulin release therefore preventing large blood glucose fluctuations. Fat also satisfies our hunger and can be a source of important nutrients including fat soluble vitamins. Include about 1 Tbsp of fats/oils in your breakfast. Choose anti-inflammatory, unrefined sources of fats as possible (avoid processed vegetable & seed oils).

  • Grass fed butter/ghee

  • Coconut oil or MCT oil

  • Flaxseed oil

  • Extra virgin olive oil

  • Fish oil

  • Avocado oil (or ¼ - ½ of avocado)

  • seed/nut butters

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