cArbs-bAsed breAkfAst
In the morning, simple carbohydrates (e.g., sugary
refined cereals, white breads, toasts, etc.) cause
an immediate surge of blood sugar levels, which
results in the release of a substantial amount of
insulin. The insulin removes sugar from the blood
and puts it into storage, primarily in fat tissue. The
result is a decreased level of blood sugar and a
thirst for more carbs. This cycle repeats itself two to three more times during the day. W hen blood sugars
drop quickly, we often look for something sweet to bring the levels back up. If this happens enough times
during the day, we could end up snacking too much and taking in too many calories.skipping breAkfAst
When you skip breakfast, blood sugar drops
below the normal level, and you experience
cravings and a drop in energy. You again revert to
simple carbohydrates to achieve a quick surge of
blood sugar and to overcome hunger and a drop
in energy. Simple carbohydrates will cause an
immediate surge of blood sugar levels and a
substantial insulin emission. The insulin removes sugar from blood turning its excess into fat. Then this
cycle repeats itself two to three more times during the day. This vicious cycle constitutes one of the major
reasons for diabetes, high blood pressure and extra weight.bAlAnced protein-bAsed
breAkfAst
Such a breakfast supplies our body with all vital
nutrients and energy without increasing blood
sugar and insulin levels. It helps to avoid
dependence on carbs during the day. In this way,
appetite stays under control, cravings for carbs
(e.g., snacks, chocolate, pastry, soft drinks, etc.)
diminish, and the body uses its own stored fats to get more energy.SECTION FIVE: Week 4: Carbohydrates, Shopping and Cooking, Cellular nutrition
HEALTHY BREAKFAST
Feel Good and Control Your Weightnote:The sugar-/insulin-response curves are schematic illustrations of a known physiological reaction.
The exact science behind it is complex and varies for different people.