According to Dr. David Katz, a nutritionist at Yale University (USA), breakfast plays a role in establishing blood sugar throughout the day. Combining foods with a low glycemic index with protein or healthy fats can help reduce post-meal blood sugar spikes, thereby supporting long-term blood sugar control".
One of the foods recommended by experts in the morning is unsweetened yogurt or Greek yogurt, which is rich in protein, probiotics and has a low glycemic index. When combined properly, yogurt not only supports the digestive system but also helps stabilize blood sugar effectively.
Here are 4 breakfast dishes combined with yogurt that are considered by international experts to be suitable for people who want to control blood sugar:
Greek yogurt + oatmeal + chia seeds + berries
This is a popular recipe in the Mediterranean diet, which has been proven to be good for the heart and blood sugar.
Combining soluble fiber from oats and chia seeds with protein from yogurt helps slow down the absorption of glucose and prevent blood sugar spikes after meals, says Dr Sarah Berry, an expert at Kings College London.
Yogurt + green apple + walnuts + almond butter
This dish provides unsaturated fats and antioxidants.
According to the American Diabetes Association (ADA), consuming nutritious nuts for breakfast can improve insulin sensitivity and reduce the risk of type 2 diabetes. Green apples also contain polyphenols - substances that regulate sugar metabolism.
Green smoothie + yogurt + butter + ground flaxseed
A glass of green smoothie is not only convenient but also contains a lot of fiber, omega-3 and anti-inflammatory substances.
Dr. Mark Hyman, a functional medicine expert at Cleveland Clinic (USA), commented: "The fat from avocado and flaxseed and probiotics in yogurt help improve the gut microbiome, thereby positively affecting glucose metabolism".
Yogurt + boiled eggs + whole wheat breadcrumbs
This is a simple choice but rich in protein and complex carbohydrates, helping to maintain stable energy. ADA recommends that people with diabetes should prioritize whole starch, combined with protein such as eggs or yogurt to avoid a rapid increase in blood sugar after eating.
Important note: All of the above dishes should eat unsweetened yogurt, avoid added honey, dried fruits or sugary cereals to best control blood sugar.
