My name is Igor Ivanovich, and I’m an endocrinologist with 45 years of experience. Over the years, I’ve treated thousands of patients with diabetes, prediabetes, and insulin resistance. But one day, at the age of 63, I found myself on the brink of disaster: for the first time, my fasting blood sugar level exceeded 6.1 mmol/L.
I didn’t want to spend the rest of my life dependent on pills. I didn’t want to be constantly “dependent” on medication. So I decided to take a simpler, yet systematic approach. I started with the simplest: I completely changed my breakfast. And strange as it may seem, it was this change that allowed me to return to normal blood sugar levels, and for the past seven years, they have remained stable and optimal.
Why Breakfast is Crucial
Your morning blood sugar level depends not only on what you ate the day before, but also on how you start your day.
Common morning foods, such as sweet porridge, bread with jam, or fruit yogurt, cause a sharp rise in blood sugar, followed by a strong release of insulin. The result is familiar to many: after two hours, you feel tired and irresistibly hungry, and day after day, your blood sugar levels gradually rise.
📌The journal Diabetologia notes that the first meal of the day affects the entire glycemic profile, including evening glucose levels.
y name is Igor Ivanovich, and I’m an endocrinologist with 45 years of experience. Over the years, I’ve treated thousands of patients with diabetes, prediabetes, and insulin resistance. But one day, at the age of 63, I found myself on the brink of disaster: for the first time, my fasting blood sugar level exceeded 6.1 mmol/L.
I didn’t want to spend the rest of my life dependent on pills. I didn’t want to be constantly “dependent” on medication. So I decided to take a simpler, yet systematic approach. I started with the simplest: I completely changed my breakfast. And strange as it may seem, it was this change that allowed me to return to normal blood sugar levels, and for the past seven years, they have remained stable and optimal.
Why Breakfast is Crucial
Your morning blood sugar level depends not only on what you ate the day before, but also on how you start your day.
Common morning foods, such as sweet porridge, bread with jam, or fruit yogurt, cause a sharp rise in blood sugar, followed by a strong release of insulin. The result is familiar to many: after two hours, you feel tired and irresistibly hungry, and day after day, your blood sugar levels gradually rise.
📌The journal Diabetologia notes that the first meal of the day affects the entire glycemic profile, including evening glucose levels.
My “old” type of breakfast
Oatmeal with milk and honey
Tea with sugar
Bread and butter
Sometimes a banana
At first glance, this seems like a “healthy” breakfast, but for someone with impaired carbohydrate metabolism, it’s a shortcut to sudden sugar spikes and pancreatic overload.
What My Breakfast Looks Like Today and Why It Changed Everything
2 hard-boiled or poached eggs
Green leaf salad with cucumber and olive oil
A small avocado or 5 to 6 walnuts
Warm buckwheat or quinoa (2 to 3 tablespoons, no more)
Herbal tea or lemon water
Why this breakfast works
🔹 High in protein → provides a lasting feeling of satiety, preserves muscles and hormonal balance.
🔹 Good fats from nuts, avocado and olive oil → stabilize blood sugar levels and do not weigh down the body.
🔹 Low in fast carbohydrates → reduces insulin secretion.
🔹 High in fiber → improves intestinal transit and reduces inflammation.
🔹 No added sugar , even in “healthy” form.
📌According to the British Journal of Nutrition , a high-protein, high-fat breakfast can reduce the body’s blood sugar response to food by 30 to 40 percent throughout the day.
What I noticed after a month
Fasting blood sugar levels stabilize between 5.3 and 5.5 mmol/l
Fatigue after eating is gone
The need for sweets in the afternoon has also disappeared.
I lost 3 kg without much effort
My body began to function calmly and in a balanced manner.
Bottom line: Breakfast isn’t just a meal: it sets the tone for the whole day.
If you give your body sugar in the morning, it will burn. If you give it stability, it will recover.
For me, the difference between these two approaches is comparable to the difference between living under treatment and living in remission.
Important:
This document is provided for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. Monitor your blood sugar regularly and make appropriate health decisions in consultation with a qualified healthcare professional.
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