The first meal of the day can influence the energy you feel until lunch. If certain habits, such as a glass of fruit juice or very sugary cereals, encourage cravings, seasonal fruits still have their place on the morning menu. Dietician-nutritionist Julie Boët reveals 5 ideas for delicious and complete breakfasts.
How to create a breakfast that helps regulate blood sugar?
Maintaining stable blood sugar levels upon waking helps reduce cravings and avoid the drop in energy often felt mid-morning. This also helps to better manage the feeling of hunger throughout the day.
“For this, a good breakfast must contain quality carbohydrates (with a low glycemic index), sufficient proteins (around 20 g) and fiber, without forgetting good lipids, which slow down the absorption of sugar and stabilize energy.“.
Five fruity recipes to adopt all summer long
Recipe number 1: Bowl of skyr, peaches, oatmeal and almonds
- 150 g of plain skyr;
- 1 small peach cut into pieces;
- 30 g oatmeal;
- 10 g of crushed almonds.
Recipe number 2: Toasts with wholemeal bread, cream cheese, cherries and chia seeds
- 2 slices of wholemeal bread;
- 40 g of fresh cheese such as ricotta or fresh goat’s cheese;
- 8 to 10 cherries, pitted and cut;
- 1 tbsp. of chia seeds.
Recipe number 3: Cold “overnight oats” porridge with strawberries and seeds (to prepare the day before)
- 40 g oatmeal;
- 100 ml of milk or enriched vegetable drink;
- 100 g of strawberries;
- 1 tbsp. tablespoons of pumpkin or flax seeds;
- 1 natural yogurt (sheep’s milk or soy).
Recipe number 4: Express pancakes with banana, eggs and homemade apricot compote
- 2 beaten eggs mixed with 1 small mashed banana, then cooked into mini pancakes.
- Homemade sugar-free compote prepared using two apricots (or industrial, without added sugar);
- 1 tbsp. teaspoon of almond puree as a topping.
Recipe number 5: seeded bread and soft-boiled egg, accompanied by fresh raspberries
- 1 slice of cereal bread;
- 1 soft-boiled egg;
- A dozen raspberries;
- 15 g of nuts.
What foods are best to avoid in the morning?
Certain products consumed as soon as you get up can cause a rapid rise in blood sugar levels before an equally sudden drop a few hours later.
“Avoid fruit juices, sweet jams, coffee on an empty stomach or puffed cereals which cause a rapid rise in blood sugar levels. Prefer whole fruits, whole grains, and dairy products or eggs, which promote a gentle start to the day, without peaks or troughs in energy“, recommends Julie Boët.