How to make a savoury breakfast

Here's what all savoury breakfasts have in common:

  • They are built around protein. Protein is the centrepiece of a savoury breakfast - it's what keeps you steady, full and satiated. Your glucose levels love protein. Take your pick: Greek yogurt, tofu, meat, cold cuts, fish, cheese, creamcheese, protein powder, nuts, nut butter, seeds and, yes, eggs (scrambled, fried, poached or boiled).
  • They contain fat. Scramble your eggs in butter or olive oil and add slices of avocado, or stir five almonds, chia seeds or flaxseeds into your Greek yogurt. Skip the fat-free yogurt and switch to 5% fat Greek yogurt. Fat is very important and not to be feared. 
  •  They contain fibre when possible. It can be challenging to include fibre in the morning because it means eating veggies for breakfast. I don't blame you if you aren't into that. But if you can, do it. I love mixing spinach into my scrambled eggs or tucking it underneath a sliced avocado on toast. Literally any vegetable will do, from spinach, mushrooms or tomatoes to courgettes, artichokes, sauerkraut, lentils or lettuce.

  •  They don't contain anything sweet, except optional whole fruit (which is just for flavour if you enjoy it. It's not necessary). No dried fruit or fruit juices, no honey or agave or other sugars. But remember: you can eat sweet foods the rest of the day. Just not for breakfast.
  •  They contain optional starches, such as bread or potatoes or a tortilla, for flavour, if your taste buds want them

The Glucose Goddess - THE HOW's

WEEK THREE: VEGGIE STARTER

​In Week 3, we will continue with our savoury breakfast andvinegar, and now add in the veggie starter. This means adding a vegetable-based dish to the beginning of lunch or dinner.
Why? Because vegetables contain a powerful component called fibre. When eaten at the beginning of a meal, fibre significantly reduces theglucose spike of any food that follows.
The mechanism by which it performs this feat is amazing: as fibre arrives in our intestines, it deploys itself against our intestinal walls.
There, it forms a protective mesh that slows and reduces the absorption into the bloodstream of any glucose coming down afterwards.
You can eat anything you usually eat after your veggie starter, knowing that because the fibre mesh is there, there will be less of a glucose spike from your meal.
Ideally, try to make your veggie starter comprise about 30% of your meal. 

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The 10 Glucose Goddess Hacks

I have highlighted in bold those we are focusing on in this Method.

  • Have a savoury breakfast
  • Have one tablespoon of vinegar a day before the meal that will be highest in glucose
  • Add a veggie starter to one meal a day
  • After you eat, move!


Other hacks to bear in mind:

Eat foods in the right order (fibre, then proteins and fats, then starches and sugars)

Stop counting calories
Eat any type of sugar you like - they're all the same
Pick dessert over a sweet snack
If you have to snack, go savoury
Put some "clothes" on your carbs (avoid eating starchy or sweet foods on their own - "clothe" them with protein, fat or fibre to slow down glucose absorption. For example, have Greek yogurt with your brownie, or ham with your bread)

WEEK ONE - SAVOURY BREAKFAST

​It's a common assumption that eating something sweet for breakfast will give us energy. But that's actually not true. While sugar at breakfast gives us pleasure, it is not the best way to give us energy. A glucose spike from a sweet breakfast harms our mitochondria (cue: fatigue), and because of the action of insulin rushing in to stash glucose away, at equal calories, a sweet breakfast actually gives our body less energy than a savoury one.
Unfortunately, a typical Western diet leans towards breakfasting on glucose-spiking foods such as cereal, toast and jam,croissants, granola, pastries, sweet oats, biscuits, fruit juice, Pop-Tarts, fruit smoothies, acai bowls, and so on. All of these foods are composed of mostly starch and sugar: big, big glucose spikes, and with them, consequences for the rest of our day.
Week 1 of the Glucose Goddess Method will say goodbye to glucose spikes for breakfast, and in so doing will make your days feel completely different: no cravings and steady energy.
How do we do it? In Week 1, we have a savoury breakfast every day.

WEEK TWO : VINEGAR

During Week 2, you will continue with the savourybreakfast hack, and add in another.
This one won't require you to change anything that you are eating, you will simply be welcoming into your daily habits one tablespoon of our dear friend vinegar.
Vinegar has been used for generations as a health ingredient - notably in countries like Iran, where it is common to make it at home and have some every day. In the 18th century it was even prescribed as a tea for people with diabetes.
Studies have shown that one tablespoon of vinegar can reduce the glucose spike of a meal by up to 30%. And the insulin spike by up to 20% With that, cravings are curbed, hunger is tamed and more fat is burned. 
Starting in Week 2, your goal will be to have one tablespoon of vinegar per day.  I use Apple Cider Vinegar diluted with some soda water, sipped while I am making my meal. - The Goddess - jessie Inchauspe -  has plenty of recipes which you can investigate in her book or on line.​

For meal ideas go to the "Glucose Goddess - meal ideas" page

WEEK FOUR: MOVING AFTER EATING

Last, but certainly not least... is Week 4, in which we recruit our most powerful allies on our journey to steady glucose: our muscles! 
The more and the harder a muscle contracts, the more energy it needs. The more energy it needs, the more glucose it needs.
The rate of glucose-burning varies widely depending on how hard we're working - that is, how much energy our muscles require. It can increase 1,000-fold from when we are at rest (sitting on our couch watching TV) to when we are intensely exercising (sprinting to catch our dog running across the park). But with every new muscle contraction, we burn up glucose molecules. And we can use this simple equation to our advantage to flatten our glucose curves Week 4 will ask you to continue with your daily savoury breakfast, vinegar and veggie starter, and to also use your muscles for 10 minutes after one meal each day, within 90 minutes of the end of that meal.

SAVOURY BREAKFAST. - WEEK ONE

The science
Science shows us that, while a sweet and starchy breakfast gives us pleasure (it releases dopamine in our brain), it is not the best way to give us energy. A sweet and starchy breakfast leads to a glucose spike, which hurts our body's ability to make energy efficiently, makes us tired, and kicks off all kinds of side effects. A breakfast glucose spike will make us hungry again sooner; and the bigger the breakfast spike, the bigger the drop after it, and therefore the worse the hunger and cravings will be. That breakfast will also deregulate our glucose levels for the rest of the day, so our lunch and dinner in turn will create bigger spikes.
On top of all that, first thing in the morning, when we are in our fasted state, our body is at its most sensitive to glucose. Our stomach is empty, so anything that lands in it will be digested extremely quickly. Which is why eating sugars and starches at breakfast often leads to the biggest spike of the day. Breakfast is the worst time to eat just sugar and starches, yet it's the time at which most of us do exactly that

Source: The Glucose Goddess Method - Jessie Inchauspe