Heart disease and stroke —are major killers of both men and women in the United States. There are many risk factors for heart disease. Two important risk factors are excess weight and diabetes .
In a study, researchers found that among 2,831 study volunteers, those who ate breakfast were significantly less likely to be obese and develop type 2 diabetes compared to those who did not eat breakfast.
Here’s how the factors relate: having diabetes increases the risk of heart disease. Being overweight increases the risk of both type 2 diabetes and heart disease. Certain lifestyle habits, such as regular exercise and healthful eating, can reduce the risk of all three—overweight, type 2 diabetes, and heart disease. When these findings are put together, they point to breakfast as an essential component to a heart-healthy lifestyle.
The exact effects of breakfast are not clear. One theory is that starting the day with a meal prevents a build-up of hunger and subsequent overeating later in the day, overeating that can lead to weight gain.
Another important theory relates to metabolic syndrome and insuin resistance. This syndrome is a combination of risk factors—large waist circumference, high blood pressure , high fasting levels of blood sugar, high levels of triglycerides , and low levels of the good cholesterol (HDL). Excess body fat prevents insulin from working properly, therefore making the body insulin resistant. Metabolic syndrome can trigger the onset of type 2 diabetes and heart disease.
The good news is that insulin resistance syndrome and some cases of type 2 diabetes can be reversed or prevented through weight loss. Losing weight helps your body’s cells to be more responsive to insulin, and makes it easier to keep blood sugar levels under control.
So what should you eat for breakfast? Try to include some of each nutrient (carbohydrate, protein, and fat), and at least one serving of fruit or vegetables. Some options:
RESOURCES:
American Diabetes Association
http://www.diabetes.org/homepage.jsp
American Dietetic Association
http://www.eatright.org/Public
American Heart Association
http://www.americanheart.org
CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Health Canada
http://www.hc-sc.gc.ca/index_e.html
References:
American Dietetic Association. Hot cereal: a cool breakfast on a cold morning. American Dietetic Association website. Available at: http://www.eatright.org/. Accessed December 17, 2003.
American Dietetic Association. Trying to lose weight? Maybe you should have eaten breakfast. American Dietetic Association website. Available at: http://www.eatright.org/. Accessed December 17, 2003.
American Heart Association. Eating breakfast may reduce risk of obesity, diabetes, heart disease. American Heart Association website. Available at: http://www.americanheart.org/. Accessed December 3, 2003.
American Heart Association. Tips for eating breakfast. American Heart Association website. Available at: http://www.americanheart.org/presenter.jhtml?identifier=1104. Accessed June 11, 2010.
Harvard Medical School. On the road to breakfast. Intelihealth website. Available at: http://www.intelihealth.com/. Accessed December 17, 2003.
Ma Y, Bertone ER, Stanek EJ 3rd, et al. Association between eating patterns and obesity in a free-living US adult population. Am J Epidemiol. 2003;158:85–92.
Tufts University Health and Nutrition Letter. A bagel or a donut? Available at: http://healthletter.tufts.edu/. Accessed December 12, 2003.
Last reviewed June 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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