2023-06-05 06:07:28
Learn how to optimize your breakfast to avoid insulin spikes and subsequent reactive hypoglycaemia. A balanced and tasty breakfast will give you the energy you need throughout the day.
The ideal plate according to the principles of chrononutrition
A savory breakfast containing protein and good fat. Proteins will promote the synthesis of dopamine, a neurotransmitter that plays on pleasure, motivation, concentration, essential to start the day off right.
Organic eggs are an ideal food provided you know how to prepare them: leave the yolk runny in order to assimilate a maximum of nutrients.
A small amount of goat’s or sheep’s cheese or a vegetable yogurt are also good alternatives.
It is important to rehabilitate fat at breakfast. Healthy fats promote satiety and support the optimal functioning of the brain and cardiovascular system. You will find them in oleaginous fruits such as walnuts, almonds, Brazil nuts or oilseeds: chia, pumpkin, sunflower or hemp seeds which are also good sources of vegetable protein.
Running out of ideas?
The chia pudding and its oilseed topping or the avocado toast and its poached egg.
If you like vegetable juices, I strongly encourage you to add them to your breakfast. They will provide you with valuable micronutrients. However, beware of fruit juices which contain a high amount of sugar, lack fiber and cause blood sugar spikes followed by a feeling of fatigue.
Bread in the morning may be an option. Avoid white bread and opt for old-fashioned sourdough bread or buckwheat bread on which you can add a little butter or oilseed puree.
Flee industrial cereals, sandwich bread, as well as pastries which offer no nutritional interest.
Above all, remember to hydrate yourself: a large glass of water when you wake up, a tea, a matcha, a vegetable milk, chicory, a coffee… Treat yourself, but get used to not sweetening your drink to avoid the glycemic peak
If you’re not hungry in the morning, listen to yourself. Some organisms function without this morning need. However, remember to drink. It is still essential!
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