© Keegan Evans
A homemade porridge made from oats or oat bran, combined with nuts and seeds, is a good choice in the morning, according to nutritionist Dr. Lohse.
February 25, 2025
Jana Ackermann
Oatmeal, organic eggs, or perhaps a slice of whole grain bread? Nutritional physician Dr. Constanze Lohse on the perfect breakfast for more energy and stable blood sugar levels.
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With the thesis "A bowl of oatmeal is like a plate of pasta and oat milk in coffee is like pasta milk," Jessie Inchauspé , also known as "Glucose Goddess," recently caused a stir on Instagram in the international health bubble.
So no more porridge now? For decades, warm oatmeal was considered one of the healthiest breakfasts. However, the French biochemist and bestselling author believes breakfast should always be a wholesome, hearty (!) and protein-rich meal. Her own breakfast? Often a scrambled egg made from six organic eggs.
It is clear: According to most nutrition experts, a balanced breakfast is the key to a successful day. But what exactly belongs in the first meal of the day when it comes to keeping blood sugar levels stable and providing long-lasting energy? After all, no one would eat a plate of pasta with sauce at eight in the morning.
"Nutrition is individual," explains Dr. Constanze Lohse , specialist in general medicine with a focus on preventive and nutritional medicine. "What works for one may not necessarily be ideal for another."
So while some get along well with a hearty breakfast that's low in carbohydrates and high in protein, others find a good energy source in porridge. Nevertheless, Dr. Lohse recommends focusing on protein and healthy fats rather than carbohydrate-rich fillers.
The classic German breakfast of rolls, jam, or chocolate spread is, according to Dr. Lohse, a "diabetes starter pack." Especially on an empty stomach, this breakfast causes a rapid rise in blood sugar levels, which then drops sharply again, potentially leading to cravings and fatigue throughout the day.
Compared to bread and spread, a homemade porridge made from oats is already a significant improvement - but it's not suitable for everyone.
"Oats are carbohydrate bombs," the nutritionist further explains. Nevertheless, she values oats for their valuable ingredients: "They contain important vitamins, minerals, and especially fiber, such as the special fiber beta-glucan, which lowers blood sugar and has a liver-cleansing effect."
Even by these nutrients alone, oatmeal is significantly different from pasta or white bread, which offer no significant nutritional value and belong to the so-called 'empty calories.'
Dr. Lohse recommends starting the day with a low-carb meal: "The first thing you consume in the morning should be as low in carbohydrates as possible to minimize insulin release." Small salads, radishes, or olives are suitable for gently starting the day without spiking blood sugar levels.
After that, it can also become richer in carbohydrates. "Porridge or oatmeal is perfectly fine in this context," says Dr. Lohse. However, it is important to prepare the oatmeal yourself and combine it with nuts or seeds to optimize the nutritional balance.
For those who find a salad for breakfast a bit too unusual, classic egg dishes are a good alternative. "Scrambled eggs, fried eggs, or omelets are great breakfast options," says Dr. Lohse. They can be wonderfully combined with healthy ingredients like avocado, tomato, feta, or smoked salmon.
A nut-seed bread or homemade oat-curd rolls, topped with a boiled egg, cheese, herb quark, or cottage cheese, also provide delicious and healthy morning alternatives that ensure long-lasting satiety.
Even a sweet breakfast can be a healthy option if prepared correctly. "A homemade porridge made from oatmeal or oat bran, combined with nuts and seeds, is a healthy choice," explains the expert. Alternatively, a bowl of quark or yogurt with low-sugar berries like blueberries is suitable.
Important: "Fruit is not just fruit." "Dried fruits and canned fruits are real sugar traps, and the classic banana or grapes should not end up on the breakfast table every day," says Dr. Lohse. For an extra portion of healthy fats and omega-3, she recommends toppings like flax seeds, chia seeds, walnuts, or high-quality linseed oil.
Even if ready-made mueslis in the supermarket are praised as wholesome and healthy, according to Dr. Lohse, they should mostly be "treated just like a plate of pasta." These products often contain a lot of sugar and few nutrients.
Whether savory or sweet, with oatmeal or eggs – the most important thing is to rely on the right ingredients and prepare the meals yourself. Only then do you know exactly what you are consuming, can provide variety, and be fully aware of how the body and mind feel throughout the day.
