Why an Early Plant-Based Breakfast May Reduce Diabetes Risk

Eating breakfast early in the morning may help reduce the risk of type 2 diabetes, a new study suggests. And early, researchers suggest not dawn but before 8 a.m.

The new study, led by the Barcelona Institute for Global Health (also called ISGlobal), assessed more than 100,000 people, most of whom were women, and found that eating breakfast after 9 a.m. could increase the risk of developing type 2 diabetes by nearly 60 percent, compared to those who eat it before 8 a.m.

The results are part of an approach called chrono-nutrition, which focuses on the link between nutrition and circadian biology.

“We know that meal timing plays a key role in regulating circadian rhythms and glucose and lipid control, but few studies have investigated the relationship between meal timing or fasting and type 2 diabetes “, explains Anna Palomar-Cros, first author of the study.

“Biologically, it makes sense,” she adds. “Skipping breakfast is known to affect blood sugar and lipid control, as well as insulin levels. This is consistent with two meta-analyses that conclude that skipping breakfast increases the risk of type 2 diabetes.

Researchers also evaluated dinner times and found that eating after 10 p.m. may increase risk, while eating regularly, about five times a day, appears to reduce risk.

Type 2 diabetes is a common health problem in the United States. According to the Centers for Disease Control and Prevention (CDC), more than 37 million Americans have diabetes, and most of them (between 90 and 95%) have type 2.

Risk factors for type 2 diabetes include low physical activity and smoking. And while meal times may be important in reducing the risk of type 2 diabetes, research also suggests that What you eat is also important.

Can a plant-based diet help with diabetes?

More and more research suggests that a whole-food, plant-based diet can help reduce the risk of developing type 2 diabetes.

In October 2022, for example, a study published in Science and practice of dietetics, suggested that a plant-based diet could reduce inflammatory dietary advanced glycation end products (AGEs) by almost 80%. High levels of EFAs have been associated with a higher risk of chronic diseases, including diabetes.

And in April 2023, another study, published in Scientific reports, concluded that replacing processed products and red meat with plant-based foods, such as legumes and vegetables, could help reduce the risk of type 2 diabetes.

“(These) more subtle substitutions could further encourage individuals to change their diet and potentially result in more permanent and effective dietary changes in real-world settings,” the researchers noted.

In March 2023, further research, published in Diabetic treatmentslinked a plant-based, low-carbohydrate diet to a lower risk of premature death in people already with type 2 diabetes. “This study once again highlights the importance of the quality of diet when choosing between different diets for diabetes control and management,” says Qi Sun, lead author of the study.

5 Vegan, Low, and Sugar-Free Breakfast Recipes

Eating plant-based doesn’t have to be a chore: vegan food is also delicious, versatile, and nutritious. If you’re looking for healthy, low-sugar, plant-based breakfast recipes to make before 8 a.m., you’ve come to the right place. We’ve listed some of our favorite delicious recipes below, but you can also find plenty of other breakfast recipes here.

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1 Spicy Banana Pancakes

Opt for natural sweeteners instead of sugar in this tasty morning pancake recipe. The flavors of spices, cinnamon and fruit complement each other beautifully, and don’t forget the steaming cup of coffee that comes with it too.
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Desiree Nielsen

2 Chickpea omelette

Contrary to popular belief, you can actually make an omelet without cracking a few eggs, because you can use chickpea flour instead. Chickpeas are high in fiber, protein and vitamins, including vitamin A and vitamin C. Also incorporate your favorite vegetables for added flavor and nutrition.
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3 Vegetarian Tofu Scramble

Another important source of plant-based protein, tofu is one of the most versatile plant-based ingredients. But, undoubtedly, one of the best ways to cook it is to prepare it in the morning without eggs. You can also add any of your favorite vegetables, but this recipe calls for onions, peppers, and mushrooms, all of which are packed with essential vitamins and minerals.
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4 Cinnamon Walnut Oatmeal

Oatmeal is a nutritious way to start the day, there’s no doubt about it. But while this is healthy, it can be a bit boring in itself. But what if you fill it with cinnamon, seeds, fruits and nuts? Now this is a game changer.
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Claire Power

5 French pancakes

Pancakes are delicious, of course, but they can sometimes feel a little heavy first thing in the morning. Made with orange zest, soy milk, and whole wheat flour, these pancakes are a deliciously light alternative, and they’re quick and easy to make, too.
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Charlotte is a writer and editor based in sunny Southsea on the south coast of England.