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えり｜女医が本音で教える体質と食事

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10 Things to Eat in the Morning to Prevent Diabetes✨

How to choose breakfast

Your daily blood sugar changes 💡

blood sugar levels fluctuate

・ Easy to get tired

・ Easy to get fat

Increased risk of diabetes.

Eat the right food in the morning.

Your blood sugar is stable throughout the day 🫶

[Three particularly recommended]

① Oatmeal

Rich in dietary fiber

Slow rise in blood sugar

Hungry too ◎

② Natto

→ Soy isoflavone + dietary fiber

Increase insulin sensitivity

In the morning ✨

④ Egg

→ High protein + low sugar

Satisfaction without raising blood sugar

Full Nutrition 💪

I want to eat something else in the morning

・ Yogurt → Improvement of intestinal environment

・ Avocado → High quality fat

Nuts → Blood sugar level stability

· Whole wheat bread → GI value low

Cinnamon → Insulin sensitivity up

・ Green tea → blood sugar level suppression

・ Blueberry → Antioxidant action

I want to avoid breakfast.

❌ bread

❌ rice

❌ juice

❌ sweet cereal

Blood sugar levels soar → plunge

Easy to get tired and fat 💦

If you have knowledge...

The body changes 🫶

📌 for breakfast!

─ ─ ─ ─ ─ ─ ─

Eri | Doctor × Preventive Beauty

With knowledge, the body changes 🫶

"Eat and prepare" Sending preventive diet

Preventive Beauty Diet Eat and prepare # health Preventive medicine # blood sugar

2025/11/15 Edited to

私自身、血糖値の乱高下に悩んでいた頃、朝食を変えてみたことで体調が大きく改善しました。特にオートミールは食物繊維が豊富で腹持ちが良く、午前中の間食を減らせたのが印象的です。また納豆を毎朝食べ続けていると、エネルギーが長続きしインスリン感受性の向上を実感できました。卵も良質なタンパク質源として満足感が高く、血糖値が安定しているのを感じます。他にも、ヨーグルトやアボカド、ナッツ類を組み合わせることで腸内環境が整い、健康維持に繋がっています。全粒粉パンはGI値が低く血糖値の急上昇を抑えてくれるので、糖質制限中でもおすすめです。シナモンは香りづけだけでなくインスリン感受性アップにも役立つので、日頃の食事に取り入れています。一方で、菓子パンやジュース、甘いシリアルなどは血糖値の急激な変動を引き起こし、疲れやすく太りやすい体質に傾くため、朝食では極力避けるようになりました。日々の食事選びの中でこの知識を活用すれば、体調の維持や糖尿病予防に大きく貢献できると実感しています。私の経験からも、朝食は1日の健康とパフォーマンスを左右する大切な食事です。ぜひこの記事を参考に、自分に合った食材を取り入れてみてください。

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