The way you break your fast might be doing more harm than good, say dietitians

Dietitians warn that the way you break your fast in the morning could be doing more harm than good. Starting the day with low-glycemic, balanced foods, such as oats, berries, and whole-grain toast, paired with protein and healthy fats, can set the tone for stable blood sugar levels and extended satiety. Conversely, beginning the day with high-sugar or high-fat meals can lead to energy swings, digestive issues, and cravings later in the day.

Research suggests that the composition, glycemic load, and timing of your first meal can impact insulin sensitivity, gut health, and even mood. By following simple guidelines like the 3-3-3 method — three grams of fiber, three grams of healthy fat, and three hundred or fewer milligrams of sodium in your first meal — you can promote steady energy levels, a happy gut, and keep cravings at bay throughout the day. Making mindful choices when breaking your fast can have a significant impact on your overall health and well-being.