Glucose Balancing Breakfast
The 2025 Craze: Balancing your blood glucose. Now this is a trend I can get with! Despite this being a trendy topic right now, balancing your blood glucose is going to be essential to eliminating cravings, reducing metabolic disease risk, and aiding in weight management. It is truly one of the best ways to conquer your morning & get your day started off on the right foot.
Lately, rather than focusing on calorie intake, I have been focusing on my blood glucose. I have had a very busy summer full of traveling just about every other weekend. While I have a goal of losing fat, this is something I have decided to put on pause until the summer festivities are over. Right now I am focused on maintaining the progress I have already made over the past few months and prioritizing nutrient-dense foods. This allows me to enjoy my travels in moderation, rather than going full all-or-nothing when I am on vaca and feeling like crap when I get back home.
Starting out your day with a healthy, balanced breakfast is essential to set yourself up for success. In the book Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar, author Jessie Inchauspe describes how starting out your day with a carb-heavy meal (like your Starbucks muffin) causes a large glucose spike which basically leads to you crashing and feeling exhausted an hour later. This can cause a viscous cycle of craving carbs over and over, leading to even more glucose spikes & falls. This not only makes you feel like sh*t, it also can increase oxidative stress, increase risk of developing Type 2 Diabetes, and increase mood disturbances. Beginning your day with a carb-focused breakfast can also lead to increased hunger cues later in the day, resulting in increased calorie consumption & weight gain. Inchauspe also talks about what order to eat your meal in. Her recommendation is to start with fiber (aka veggies), then eat protein & fat, and then eat your carbs. The order I list my breakfast items below is also the order that I eat it!
Anyways, that’s enough of my science spiel, lets get on to my breakfast!
My Go-To Balanced Breakfast
I start by sautéing spinach, roasted red peppers, and artichokes in a small pan. This is the first thing I make, and this first thing I eat! I add a bit of salt & pepper and it is actually better than you are probably thinking it is. I use fresh organic spinach, roasted red peppers from a jar, and artichokes in water & salt. I get all these ingredients from Lidl so you can afford this too!
Next up I heat up my meal-prepped egg white frittata. Every weekend I meal prep this frittata for two reasons: (1) It is super easy to make, and (2) It is super high in protein! All I do is add spinach & tomatoes to a carton of egg whites & cook it in the oven for 1 hour. Then I slice it up into 5 pieces, put it in the fridge, & I have an easy, high-protein breakfast for the whole week.
Now I add some fat to my meal. All I do for this is add 1/4 of an avocado to my plate, add some salt & pepper, and call it a day!
Finally I add my sweet treat at the end. I’ll pick my fruit of choice and put it in a bowl on the side. This is the last thing I eat to ensure that I have fiber, protein, & fat in my stomach before adding carbs & sugar. This aids in reducing the blood glucose spike from carbs & sugar, but ensures I am getting my vitamins & minerals from fruit and some carbs for my brain!
That is it!
I know, super simple & easy. I hope you can take some inspiration from this post. Send my your favorite blood-glucose-balancing breakfast on TikTok, Instagram, or Pinterest @trainwithtorik, or send me an email at trainwithtorik@gmail.com!