01 - How Important Is Having a Good Breakfast? 

The impact of breakfast on blood sugar health can be categorized as direct and indirect:

Direct Impact of Breakfast on Blood Sugar Health:

Research reveals that even when consuming the same foods, blood sugar fluctuations are consistently smaller when the meal is eaten for breakfast compared to dinner. Specifically, participants who ate the same low-calorie foods, such as fruits and vegetables, during breakfast and dinner experienced a 17% higher blood sugar level after dinner. When they consumed the same high-calorie foods, such as meat and eggs, for both meals, the post-dinner blood sugar level was 44% higher compared to after breakfast. 

Researchers believe that this difference may be related to the body's insulin secretion rhythm. Insulin secretion and melatonin secretion alternate, with insulin being more active during the daytime eating period. As nighttime approaches, melatonin secretion increases, and insulin secretion decreases. Eating during this period may cause significant blood sugar fluctuations.

Therefore, in situations where daily energy intake remains constant, consider eating a bit more during breakfast to slow down blood sugar fluctuations, especially for individuals with high blood sugar.

Indirect Impact of Breakfast on Blood Sugar Health:

Having a good breakfast also contributes to stabilizing blood lipids and controlling weight, both of which are closely linked to blood sugar health: