To limit the rapid rise in glucose during a sugary breakfast, it is recommended to replace skim milk with plain yogurt or to pair your cereal with proteins, healthy fats, and fiber (nuts, eggs, chia seeds, or whey).

noli's read

The idea of combining proteins, fats, or fiber with carbohydrates to slow their digestion is based on sound physiological principles. Randomized clinical trials (RCTs), such as those presented in the journal Nutrition, confirm that the co-ingestion of proteins with carbohydrates significantly attenuates the rise in glucose after a meal. Likewise, replacing skim milk with plain yogurt is clever: skim milk, lacking fat, loses the natural slowing effect of lipids on the assimilation of sugars. However, the graphic illustration of the curve remains schematic, and actual variations differ greatly from one metabolism to another. Finally, while limiting these fluctuations helps optimize daily vitality and avoid crashes, research (notably expert opinions in nutrition) reminds us that attempting to flatten every single variation in a healthy person has no proven long-term benefit.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023