HomeHealthy FoodEat early in the morning to prevent diabetes!

Eat early in the morning to prevent diabetes!


As the saying goes, early to sleep and early to rise, those who eat on time, rarely suffer from health problems. According to some studies, those who eat early in the morning and those who eat early at night are less likely to develop diabetes.

Blood sugar level

According to studies, insulin levels were more balanced in those who ate very quickly. In those with the same long time difference, insulin dose increased diabetes. Meal time and fasting time gave different results according to different groups. The group that ate breakfast before 8am had lower blood sugar levels. Insulin levels proved to be in balance.

Special study

According to new studies conducted by the Endocrine Society, people who have intermittent fasting or pre-meals have lower blood sugar levels. Influencing insulin resistance related issues. People who have a habit of having food before 8.30 in the morning have lower blood sugar levels.

Order of food intake

Our food intake has a serious impact on our health. Breakfast, lunch and dinner should be taken at the right time. When there is no proper time, there will be differences in the amount of insulin in the blood and digestion. Then long-term health problems like diabetes, type 2 diabetes, and high blood pressure occur.

The amount of insulin in the body

Insulin and vitamins are obtained from the food we eat. Insulin resistance occurs when the body does not respond to the insulin secreted by the pancreas and impairs the ability of glucose to enter the cells. People with insulin resistance have an increased risk of developing type 2 diabetes.

Effect on digestive function

Insulin resistance and high blood sugar levels are caused by a person’s digestion. Health problems such as diabetes occur when proteins, carbohydrates and fats interfere with normal processes. So food intake and timing of food intake are essential for good health.

Foods to eat regularly to prevent diabetes

Knowing how to choose foods to prevent diabetes combined with a healthy diet will help you stay away from this dangerous and annoying disease. Because with diabetes, anyone can be a victim.

Whole grain brown rice The first food to mention to prevent diabetes is whole grain brown rice. Because they still retain the bran, the fiber and nutritional content is quite high, and the glycemic index in brown rice is lower than in white rice, so the sugar content is less absorbed by the body. Nutritionists recommend that people with diabetes should use roasted brown rice to cook rice instead of using white rice or letting it cook directly. At the same time, you should pay attention to choosing quality brown rice, whole grain to ensure a high content of nutrients absorbed into the body.

It is considered a “crush” food for diabetes thanks to its large content of sulforaphane, which has the ability to control blood sugar, especially in patients with type 2 diabetes. At the same time, it reduces damage to cells. cells caused by diabetes Illustration: Internet


Researchers from the Department of Public Health, Harvard University (USA) said: The rational use of coffee can help reduce the risk of diabetes in teenage girls and middle-aged women. That’s due to compounds found in coffee that have the ability to control glucose transport in the body. In addition, coffee also affects the secretion of amino acid chains in the stomach that reduces glucose and contains magnesium, which enhances glucose tolerance. Dr. Rob van Dam (Harvard University, USA) confirmed that drinking 1 cup of coffee a day reduces the risk of disease by 13%. Drinking 2-3 glasses can reduce 43%. And drinking 4 or more glasses, this figure is 47%. However, the effect also depends on the type of coffee we drink.

Instant coffee is more effective than filter coffee in preventing disease. Chestnut Chestnuts are rich in linoleic acid, an omega-3 fatty acid that has anti-inflammatory and heart-protective properties. It also contains antioxidants (such as vitamin E, selenium, magnesium), fiber and cholesterol-friendly fats called phytosterols, which are known to help prevent diabetes. According to a study by Dr. Rui Jang, Righam and Women’s Hospital in Boston (USA), compared with women who had never eaten chestnuts, those who ate them at least once a week reduced the risk of disease by 7%. This rate increased to 16% if eating chestnuts 3-4 times/week and to 28% if eating more than 5 times/week.

Salmon, mackerel, sardines … Those with fatty groups rich in omega-3 are the next suggestion in the list of the best foods to prevent diabetes. Illustration: Internet


Broccoli is the leading food in the group of healthy green vegetables with high nutritional content, especially vitamin C and antioxidants that can create a feeling of fullness for many hours. In particular, this is considered a “crush” food for diabetes thanks to its large content of sulforaphane, which is able to control blood sugar well, especially in patients with type 2 diabetes. At the same time, it reduces damage. In addition, broccoli is also an effective cancer treatment food and is extremely recommended to be added to the daily diet. Soybean

A diet rich in soy and green vegetables helps reduce the risk of type 2 diabetes. This is the result of a study recently published in the American Journal of Nutrition. Scientists from Shanghai Cancer Institute led by Dr. Raquel Villegas, who led the study, studied 64,000 healthy women and their diets for five years. The results showed that people who ate soy-based products and contained soy protein could reduce their risk of diabetes by 47 percent.

Bitter gourd

Bitter gourd Referring to foods to prevent diabetes, it is difficult to ignore bitter melon (bitter melon), one of the fruits that is likened to the “no. The Bitter melon is effective in the treatment of type 1 and type 2 diabetes because it affects glucose transporters. Which is extremely beneficial in preventing blood sugar levels from rising after meals. Salmon, mackerel Salmon, mackerel, sardines. those with fatty groups rich in omega-3 are the next suggestion in the list of the best foods to prevent diabetes.

According to studies by some doctors in Chicago (USA). When being supplemented with fatty fish, omega-3-rich fish such as salmon, mackerel, sardines, etc., the circulatory function of the elderly is high. age is significantly improved. Studies show that omega-3 is good for type 2 diabetics because it helps stimulate insulin-sensitive cells. In addition, omega-3 also has an effective anti-inflammatory effect.

In the past, peanuts were still considered a bad food because they contain a lot of fat. Which easily increases the risk of type 2 diabetes. However, according to scientists from Harvard University (USA). The fat in peanuts and almonds are mostly unsaturated, so they help improve insulin and blood sugar stability. Therefore, women who regularly eat peanut butter. Or pistachios are less likely to develop type 2 diabetes than those who do not eat this food. The risk of disease was reduced by 27% in women. Who ate 140g of peanuts per week compared with those who ate very little or never. Cod liver

Cod liver oil is an important source of vitamin D, EPA acid. DHA and n-3 fatty acids with high anti-inflammatory effects. These nutrients are biologically relevant for the prevention of type 1 diabetes.


This is a rare diabetes prevention food that many people expect after a series of lists of only vegetables and seeds. Chicken breast is lean, low in calories, especially saturated fat, limiting the bad effects on blood sugar control. Studies show that components in strawberries and raspberries have anti-inflammatory properties, preventing long-term complications of diabetes.


Chia seeds are one of the seeds that contain a lot of essential nutrients such as fiber. Magnesium, potassium, iron, calcium… And especially, chia seeds do not contain gluten, so they have the ability to stabilize blood sugar . The metabolism of substances in the body is carried out smoothly and at the same time. Cholesterol and blood pressure are balanced.

Read More: Create a healthy eating plan for diabetes

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