Breakfast is considered the most important meal of the day, because the foods consumed in the morning have a great impact on the body's metabolism. However, not everyone chooses a suitable breakfast. Starting the new day with sugary or refined starchy foods such as milk tea, pastries, and high-sugar cereals can cause blood sugar to rise rapidly immediately after eating.
According to nutrition experts, sudden blood sugar spikes in the morning often lead to feelings of fatigue, rapid hunger, reduced concentration and cravings for sweets at the end of the day. This is why savory breakfast is increasingly recommended as a solution to help stabilize blood sugar.
Ms. Edwina Raj, Head of Clinical Nutrition and Diet at Aster CMI Hospital (Bangalore, India) said that a savory breakfast is often high in protein, healthy fats and fiber, and low in added sugar. These ingredients help slow down digestion and release glucose into the blood gradually, limiting sudden blood sugar spikes and drops.
In addition, salty foods such as eggs, green vegetables, nuts, paneers or whole grains help create a feeling of fullness for a long time, reduce cravings and limit the need to consume sweets during the day. Maintaining a stable energy level also helps the body use insulin more effectively.
For people with diabetes, a savory breakfast is considered a particularly suitable choice. According to Ms. Raj, these meals are usually low in added sugar but rich in protein, fiber and good fats, helping to control blood sugar levels after meals. Thanks to that, patients can avoid sudden blood sugar spikes and maintain stable blood sugar levels throughout the day.
An ideal savory breakfast should be built according to the principle of nutritional balance, including protein, fiber and healthy fats. Recommended foods include eggs, Greek yogurt, nuts, beans, whole grains such as oats, millet or whole wheat bread. Adding green vegetables or low-sugar fruits will help increase the amount of fiber and micronutrients needed.
Conversely, high-sugar cereals, white bread and pastries should be limited because they cause blood sugar to rise rapidly and energy to decrease early. Choosing a savory, homemade, low-fat breakfast not only helps control blood sugar but also supports long-term metabolic health.
