Contrary to popular belief, cherries, strawberries and other summer apricots are not enemies of blood sugar. Correctly integrated into tasty breakfasts, these fruits can even turn into real allies, says Julie Boët, dietician-nutritionist. Here are 5 ideas for fruity breakfasts to reproduce.
Balanced blood sugar: the importance of a good breakfast
Even in summer, it is essential to provide your body with a balanced breakfast“especially if you want to avoid blood sugar peaks“Said the specialist.
Indeed, stable blood sugar at the start of the day makes it possible to limit cravings, to avoid the tiredness of 10-11h, and to promote better regulation of appetite during the day.
“For this, a good breakfast must contain quality carbohydrates (low glycemic index), sufficient proteins (about 20 g) and fibers, without forgetting good lipids, which slow down the absorption of sugar and stabilize energy”, recognizes the expert.
Here are 5 ideas for summer breakfasts, fast, rich in fiber and protein, using seasonal fruits in June and July: apricots, strawberries, cherries, peaches and raspberries …
5 ideas for summer fruit summer breakfasts
No time, nor the desire to cook for a long time? This is good, since these gourmet breakfasts capable of avoiding glycemic peaks, are ready in a few minutes.
Recipe number 1: Skyr bowl, peaches, oats and almonds
- 150 g of natural skyr;
- 1 small fishing cut into pieces;
- 30 g oatmeal;
- 10 g of crushed almonds.
Recipe number 2: toasts in whole bread, fresh cheese, cherries and chia seeds
- 2 slices of wholemeal bread;
- 40 g fresh cheese type ricotta or fresh goat cheese;
- 8 to 10 hooked and cut cherries;
- 1 tsp. teaspoon of chia seeds.
Recipe number 3: cold porridge like “Overnight oats” 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 tsp. squash or linen seeds;
- 1 natural yogurt (sheep or soy).
Recipe number 4: Banana express pancakes, eggs and homeless apricots
- 2 beaten eggs mixed with 1 small crushed banana, then cooked in mini pancakes.
- Maison compote without sugar prepared using two apricots (or industrial, without added sugars);
- 1 tsp. teaspoon almond puree in topping.
Recipe number 5: seed bread and its calf egg, accompanied by fresh raspberries
- 1 slice of cereal bread;
- 1 calf egg;
- A dozen raspberries;
- 15 g of nuts.
The right reflex? “”Avoid fruit juices, sweet jams, fasting coffee or blown cereals that cause a rapid rise in blood sugar. Prefer whole fruits, whole cereals, and dairy products or eggs, which promote a gentle day start, without peak or hollows of energy “, concludes Julie Boët.