the best way to eat in the morning to avoid blood sugar spikes according to an expert

Very trendy on social networks, the Balkan breakfast is inspired by the culinary traditions of this region of Southern Europe. On the menu: cheese, bread, eggs, cold meats, vegetables, olive oil for seasoning and a cup of coffee. A savory breakfast, which according to several experts is close to the “ideal” breakfast, due to its very low content of fast sugars.

The presence of vegetables, rich in vitamins and fiber, proteins and good fats would also be an excellent way toavoid blood sugar spikes. Interviewed by the media VeryWellHealthdietitian Diana Guevara gives her opinion on this breakfast.

Balkan breakfast: a breakfast that helps regulate blood sugar and lose weight?

Consisting of homemade breads, natural white cheese, cold meats, eggs and fresh vegetables, the Balkan breakfast is quite rich in fiber and would cover up to 66% of daily needs according to the dietitian: “A good estimate would be that it provides about 10 to 20 grams of fiber from peppers, cucumbers, tomatoes and bread”. As a reminder, fiber plays a key role in regulating blood sugar by slowing the absorption of carbohydrates and preventing blood sugar spikes after meals. By delaying this absorption, fiber helps maintain more stable blood sugar levels, thereby reducing the risk of fatigue and cravings. “I advise you to take your time when eating these vegetables; start with a smaller portion of these vegetables and gradually increase. You can also roast vegetables and make sure to increase your water intake” recommends the expert.

Be careful though, the presence of cheese and cold meats makes this breakfast a meal quite rich in salt : “If a person has a medical history that requires them to limit their salt intake, this trend may not be right for them, although they can make some adjustments to make it meet their needs.” advises the nutritionist.

Breakfast with a low glycemic index: our tips for reducing the sugar concentration of this meal

To reduce the sugar concentration in this meal, choose whole, unprocessed foods. Opt for plain oat flakes instead of sugary industrial cereals. They have a low GI and release their energy slowly. Add toppings like berries (blueberries, raspberries) and a handful of nuts or almonds for a mix rich in fiber, protein and good fats, which slows the absorption of carbohydrates. Replace fruit juices, often rich in quick sugars, with tea, herbal tea or unsweetened lemon water. For lovers of toast, choose wholemeal or sourdough breadn instead of white bread. Accompany them with foods rich in protein and good fats, such as avocado, cream cheese or a poached egg, instead of jams or sugary spreads.

Introduce food rich in fiber and protein is another effective strategy. For example, plain (unsweetened) Greek yogurt topped with chia or flax seeds is a great option. The fibers in the seeds act as “brakes” for the absorption of sugars. You can also integrate homemade pancakes made with alternative flours, such as almond or chickpea, which have a lower GI than classic wheat flour. By adopting these reflexes, you reduce the concentration of sugar in your breakfast while promoting stable and lasting energy.