近期一项发表于《临床营养学杂志》的研究指出，早餐减少碳水化合物摄入有助于全天血糖水平更加稳定。研究团队招募了30名健康成年人，在两周内分别进行两种饮食干预：一组早餐摄入高碳水（如面包、麦片），另一组则采用低碳水早餐（以蛋白质和健康脂肪为主，如鸡蛋、牛油果）。结果显示，低碳水早餐组在餐后血糖波动显著较小，且午餐和晚餐后的血糖反应也更为平稳。研究人员解释，早晨人体对胰岛素的敏感性较低，若此时摄入大量精制碳水，容易导致血糖快速升高，继而引发胰岛素过度分泌，造成后续血糖骤降，甚至产生饥饿感和疲劳。相反，以蛋白质和脂肪为主的早餐能延缓胃排空速度，减缓葡萄糖吸收，从而维持更稳定的能量供应。专家建议，并非所有人都需完全避免碳水，但可优先选择低升糖指数（低GI）的全谷物或搭配蛋白质食用，以优化血糖控制。该研究为糖尿病预防及代谢健康管理提供了新思路，尤其适用于有血糖波动困扰或胰岛素抵抗风险的人群。
A recent study published in the Journal of Clinical Nutrition suggests that reducing carbohydrate intake at breakfast helps maintain more stable blood glucose levels throughout the day. Researchers recruited 30 healthy adults and assigned them to two dietary interventions over two weeks: one group consumed a high-carb breakfast (e.g., bread, cereal), while the other had a low-carb breakfast rich in protein and healthy fats (e.g., eggs, avocado). Results showed that the low-carb group experienced significantly smaller post-meal blood sugar spikes and more stable glucose responses after lunch and dinner as well.The researchers explained that insulin sensitivity is naturally lower in the morning. Consuming large amounts of refined carbohydrates at this time can cause rapid blood sugar surges, followed by excessive insulin release, potentially leading to reactive hypoglycemia, hunger, and fatigue later. In contrast, a protein- and fat-focused breakfast slows gastric emptying and delays glucose absorption, supporting steadier energy levels.Experts note that not everyone needs to eliminate carbs entirely but recommend choosing low-glycemic-index (low-GI) whole grains or pairing carbs with protein to optimize glycemic control. This study offers new insights for diabetes prevention and metabolic health management, particularly for individuals prone to blood sugar fluctuations or at risk of insulin resistance.
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