A coffee, a large glass of orange juice and two slices of white bread with jam: this very sweet breakfast can quickly raise blood sugar levels, before the traditional late-morning rush. To avoid the roller coaster and make it easier to last until lunch, dietitians recommend a more balanced plate, which contains protein, fiber and good fats first thing in the morning.
Composing a special blood sugar breakfast: instructions for use
To avoid blood sugar spikes, dietitians generally rely on a simple combination: proteins + fiber + good fats, with a reasonable portion of carbohydrates, preferably whole foods. Protein and fat slow digestion, while fiber, including beta-glucans naturally found in oats, slow the absorption of sugars.
“They always say that the first meal of the day is the most important, and it really is because it determines how you will feel for the rest of the day,” explains Natalie Rizzo, registered dietitian and nutrition editor for the American media Today.
An opinion shared by Grace Derocha, spokesperson for the Academy of Nutrition and Dietetics in the United States.
The 7 breakfasts approved by dietitians are…
First option: a porridge prepared with oatmeal, milk or a vegetable drink, then garnished with seasonal fruits, some oilseeds and a spoonful of peanut or almond butter.
Another possibility: Greek yogurt or plain skyr accompanied by fresh fruit, chia or flax seeds and some oilseeds.
Third idea, fresh cottage cheese on a slice of wholemeal bread, available in a sweet version with fruit or savory with cherry tomatoes and herbs.
For a change, also think about a protein smoothie, prepared with Greek yogurt or silken tofu, frozen fruit, a handful of vegetables and a spoonful of oilseed puree.
Eggs are another simple option: scrambled or fried, they can be served with wholemeal bread and some vegetables.
Chia seed pudding, made the day before, also saves time in the morning.
Finally, why not divert leftovers from dinner? A bowl of quinoa or sorghum, roasted vegetables, chickpeas or beans, and an egg makes a savory breakfast rich in fiber and protein.
Adapt these breakfasts to daily life
Breakfast represents approximately 25% of the day’s energy needs. But that doesn’t mean it has to be complicated to prepare.
The idea is above all to compose a breakfast that is sufficiently filling, with foods rich in protein and fiber, rather than relying solely on very sugary products. The preparations can also be anticipated the day before or easily taken away when there is no time in the morning.