A study suggests that compared to a high carbohydrate breakfast, people who consume a low carbohydrate breakfast have more stable blood sugar levels throughout the day. In this study, participants were divided into a low-carbon water breakfast group and a high carbon water breakfast group. Both types of breakfast have 450 calories, but their nutritional composition is vastly different. Low carbon water breakfast group: rich in protein and fat, such as eggs, cheese, and avocados. About 8 grams of carbohydrates, 25 grams of protein, and 37 grams of fat. High carbon water breakfast group: mainly consisting of oats, toast, toasted bread, etc. Approximately 56 grams of carbohydrates, 20 grams of protein, and 15 grams of fat. Compared to a high carbohydrate breakfast, people who consume a low carbohydrate breakfast have more stable blood sugar levels throughout the day, lower postprandial blood sugar peaks, smaller fluctuations in blood sugar levels, and tend to consume fewer calories at other times of the day. A good breakfast should include four types of food: grains and potatoes, vegetables and fruits, animal based foods, and dairy beans and nuts, as recommended by the Chinese Dietary Guidelines (2022). Cereals and potatoes mainly provide carbohydrates and energy. You can choose sweet potatoes, whole wheat Mantou, miscellaneous grain cakes, miscellaneous grain Congee, etc. Meat and eggs mainly provide high-quality protein, minerals, and fat soluble vitamins. You can choose boiled eggs, steamed egg custard, fried eggs, scrambled eggs, poached eggs, etc., and eat less processed meat products such as bacon and sausages. Milk beans and nuts are rich in high-quality protein, essential fatty acids, and various phytochemicals; Dairy products not only provide high-quality protein, but also are the best source of calcium supplementation. You can drink milk, soybean milk, try a piece of cheese, or mix a cold dish with dried bean curd, shredded bean curd, etc. Nuts can be eaten as an extra meal in the morning, or they can be put in the coarse grain Congee, or sprinkled in the vegetable salad to increase the flavor and taste. Vegetables and fruits mainly provide vitamins, minerals, dietary fiber, etc. For vegetables and fruits, it is generally recommended to mix a small cold dish or add Noodles in soup Rice noodles and other foods. Fruit and vegetable juice is also a good choice, but it should be squeezed and drunk immediately to ensure the activity of antioxidant substances in vegetables and fruits. In addition, breakfast should be scheduled and quantified, starting with vegetables and protein, and ending with staple food. A 30 minute walk after meals is more helpful for blood sugar control. (New Society)