This is what a healthy breakfast looks like – Tips from a nutritionist

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 the 'Glucose Goddess', recently caused a stir on Instagram within the international health bubble.

So no more porridge now? For decades, warm oatmeal has been considered one of the healthiest breakfasts. However, the French biochemist and bestselling author believes that breakfast should always be a wholesome, hearty (!) and protein-rich meal. Her own breakfast? Often a scrambled egg made from six organic eggs.

Healthy breakfast: How does it work?

What is certain: 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 Dr. Lohse, specialist in general medicine with a focus on preventive and nutritional medicine. "What works for one person may not necessarily be ideal for another."

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So while some people manage well with a hearty low-carb, high-protein breakfast, others find porridge to be a good energy source. Nevertheless, Dr. Lohse recommends focusing on protein and healthy fats rather than carb-rich fillers. high-protein breakfast, others find porridge to be a good energy source. Nevertheless, Dr. Lohse recommends focusing on protein and healthy fats rather than carb-rich fillers.

© Mali Maeder

Tip: Radishes for breakfast, as they do not cause blood sugar levels to rise.

Sugar-rich breakfast: not a good idea

The classic German breakfast of rolls with 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, potentially leading to cravings and fatigue throughout the day.

Compared to bread and spreads, a homemade porridge made from oats represents a significant improvement—but it's not suitable for everyone.

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"Oats are carb bombs," the nutritionist further explains. Yet she values oats for their beneficial contents: "They contain important vitamins, minerals, and especially fiber, such as the special fiber beta-glucan, which lowers blood sugar and has a liver-degreasing effect."

Already through these nutrients, oatmeal differs significantly from pasta or white bread, which offer no significant nutritional value and belong to the so-called "empty calories."

Healthy breakfast without carbohydrates

Dr. Lohse recommends starting the day with a low-carb meal: "The first thing you consume in the morning should be as low-carb as possible to minimize insulin release." Suitable options are small salads, radishes, or olives, which gently start the day without raising blood sugar levels.

Afterward, it can be 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 nutrient balance.

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"Scrambled eggs, fried eggs, or omelette are great breakfast options," says Dr. Lohse.

Savory breakfast options

If a salad for breakfast still seems a bit unusual, you can also fall back on classic egg dishes. "Scrambled eggs, fried eggs, or omelets are great breakfast options," says Dr. Lohse. These 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 curd, or cottage cheese also offer delicious and healthy alternatives for the morning, providing long-lasting satiety.

Start sweet - but the right way

Even a sweet breakfast can be a healthy option when prepared correctly. "A homemade porridge made from oats or oat bran, combined with nuts and seeds, is a healthy choice," explains the expert. Alternatively, a bowl of curd or yogurt with low-sugar berries like blueberries is suitable.

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Important: "Fruit is not just fruit." "Dried fruits and canned fruits are true sugar traps, and even the classic banana or grapes should not be on the breakfast table every day," says Dr. Lohse. For an extra portion of healthy fats and omega-3, she recommends toppings like flaxseeds, chia seeds, walnuts, or high-quality linseed oil.

The breakfast no-gos

Even if ready-made mueslis in the supermarket are touted as wholesome and healthy, according to Dr. Lohse, they should be "treated just like a plate of pasta." These products often contain a lot of sugar and few nutrients.

No matter whether savory or sweet, with oats 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 accurately perceive how your body and mind feel throughout the day.