You always crack for a sweet snack In the middle of the afternoon? What if the real problem came from your breakfast? An ultra simple method, validated by nutritionists, promises to regulate your blood sugar in the morning … and to avoid soft blows.
Behind the cravings which push you towards the closet at 4 p.m. often hides a very specific mechanism: the glycemic peak. This phenomenon, caused by a sudden increase in blood sugar levels after a meal rich in carbohydrates, leads to an equally fast fall … and with it, a feeling of fatigue, irritability, and an irrepressible desire for sugar. Fortunately, there is a simple method To break this vicious circle in the morning.
The technique of the inverted glucose “
You may know the idea of composing your meal in “layers”, like a millefeuille: first the fibers (vegetables), then proteins and good fats, and last the carbohydrates. But for breakfast, the trick is to reverse this logic.
Rather than starting the day with orange juice and cereals (explosive combo for your blood sugar), we put on food rich in protein and good fats above all sweet contribution.
The “first protein”: a radical change (and stunning)
Concretely, this can result in a handful of oilseeds (almonds, nuts), a hard egg, a plain Greek yogurt, or a slice of wholemeal bread with a little almond butter.
This little twist makes it possible to create a kind of “barrier” in the stomach, slowing down the absorption of sugars consumed afterwards. Result ? Less glycemic peak, more durable energy.
Visible results from the first days
Many people who have adopted this habit say they no longer feel the afternoon “crash”. Better still: they note a decrease in sugar desires, better concentration, and even sometimes progressive weight loss, without effort or frustration. All without completely deleting the carbohydrates from breakfast, but simply modifying the order in which they are consumed.
Nutritionists and doctors specializing in metabolic nutrition confirm the benefits of this strategy. According to them, the order of consumption of food has a real impact on the glycemic response of the body. And this can even help people subject to metabolic disorders such as prediabetes or hormonal disturbances.
Concrete ideas to adopt it on a daily basis
Don’t you have time to cook in the morning? Don’t panic. A coffee Accompanied by a spoon of hazelnut puree, a piece of cheese with some red fruits, or a home protein smoothie (vegetable milk, powdered protein, chia seeds, frozen fruits) can do the trick. The whole thing is not to start with sweetness.
The trap to avoid ? The sweet pleasure as soon as the awakening: white bread, jam, fruit juice, pastries … These foods cause a brutal increase in blood sugar, especially if they are consumed alone. Even the famous “lemon-fasting tea on an empty stomach” can cause damage on your blood sugar curve.
