Breakfast is often defined as the most important meal of the day. But paradoxically, it is also associated with poorly recommended products, such as industrial cereals, pastries or orange juice.
What to replace these false breakfasts from breakfast, who promote cravings and snacks? First, Julie Boët does not ban any food, but invites you to consume some in an occasional manner, favoring more interesting equivalents. “”As a dietician, I recommend a breakfast that satisfies durably without causing glycemic peaks “ she explains. Here are the foods to limit, she said.
Industrial crumb bread
Often ultra-transformed, it contains refined flours, added sugar and vegetable oils. “”Its high glycemic index leads to a rapid rise in blood sugar, followed by a stroke of fatigue“Consider our expert. Instead, it is better to bet on wholemeal or rye bread, accompanied by almond puree. The full flours are rich in fiber, B and mineral vitamins: they slow down the absorption of glucose and prolong satiety.
Industrial fruit juice
“”Even 100 % pure juice, it is pasteurized, filtered, and concentrates fructose without the fruit fibers. A simple glass can contain the equivalent of three pressed oranges, causing an insulin peak“Warm the dietician. Favor a whole fruit instead. It stimulates chewing, always contains its pulp, and improves the feeling of satiety. Homemade juice is acceptable, but does not replace the richness of the fresh fruit.
Sweet cereals
Slowed, colored and coated sirop flakes: some references exceed 30 % of free sugars. Result ? A dazzling energy rise, followed by a hollow around 10 a.m. “”Instead, prepare a porridge of oatmeal, embellished with seeds and red fruits. Oat is rich in beta-glucans, which form a viscous gel in the intestine, lower cholesterol and stabilize blood sugar “ Note Julie Boët.
Fruit yogurts
“”They sometimes contain up to 25 g of sugar per pot, often hidden behind swelling names“She warns. “Rather, choose a plain yogurt rich in protein, like a Skyr or a Greek yogurt, to personalize with diced apple and a little honey. You will often put it half as much as in the industrial version” Note Julie Boët.
Daily pastries
“”A croissant or chocolate bread, it’s more than 400 kcal, almost without fiber, with a lot of sugar and saturated fat. Consumed every morning, they promote weight gain“Recalls the dietician. She recommends instead a house Breat.” Prepared with very ripe bananas, complete flour and olive oil, it brings fibers, potassium and good fat “.
The four pillars of a really full breakfast
To avoid cravings, Julie Boët recommends structuring her morning meal around four essential pillars:
- Proteins, Up to the height of 20 g minimum: for that you can consume eggs, blanc cheese, skyr … “They slow down gastric emptying and moderate insulin” she recalls;
- Soluble fibers Via whole fruits, oats, wholemeal bread. “They slow down the absorption of carbohydrates”;
- Quality carbohydratesfavoring those with low glycemic index, such as whole grains, legumes or quinoa;
- Good fats, With almond purees, chia seeds, rapeseed oil or a few nuts. They promote satiety and support hormonal production.
This combination, both satisfying and balanced, ensures stable energy over several hours, without hunger and therefore without the desire to snack in the morning.