Many people skip breakfast. The most common reasons given for this are either a lack of time or not being hungry. Some don't actually eat anything until lunch, but others grab a chocolate roll, a yogurt or a banana during the 10 o'clock break. Because at some point they do get hungry, or because they have a low energy level.

That's why your day should start with a balanced breakfast

Nutrition experts repeatedly emphasize how important breakfast is. Here are a few reasons why this is the case:

• You can concentrate better in the morning
• You are in a better mood if you provide your body (and your brain) with nutrients first thing in the morning
• Those who eat breakfast feel less hungry later on
• The right breakfast boosts your metabolism
• Set a good example for your children and show them that it's worth taking 15 minutes in the morning for a healthy start to the day
• You reduce the risk of developing type 2 diabetes (according to a study by the American Journal of Clinical Nutrition with over 40,000 participants, skipping breakfast just once a week increased the risk of diabetes by 20%)
• It has a positive effect on your body weight

What exactly you should eat in the morning is, of course, an individual matter. What I would definitely recommend is to eat something in the morning that doesn't cause your sugar levels to rise too high.

The energy robber sugar

Sugar? An energy robber? I thought sugar gave me energy!

That's true, sugar is a quick source of energy. Unfortunately, the energy doesn't last long. The faster and higher your sugar level rises, the faster it falls again. This means: I'm hungry again after 2 hours! Or I feel tired and unfocused. That's why I invite you - contrary to our tradition and contrary to the most popular breakfast options such as sweetened muesli, fruit yoghurt, orange juice and jam rolls - to eat as little sugar as possible at breakfast. And to make sure you eat less sugar in general.

Top 10 breakfast ingredients without sugar

1. Eggs
Eggs are healthy and a popular breakfast ingredient. For example, scrambled eggs with mushrooms and peppers or scrambled tofu for vegans. Try the sweet version with apple and cinnamon. That tastes great too.

2. Chia seeds
Chia seeds are power seeds that keep sugar levels low. They are great to combine with fruit because they absorb the flavor well.

3. Oatmeal
Very good to enjoy as porridge, simply boil with water and simmer on a low heat for 10 minutes. Add cinnamon, nutmeg and nuts.

4. Natural yoghurt
Use the normal fat level for dairy products and add, for example, a grated apple or Add unsweetened coconut flakes.

5. Avocado
Mashed with a fork and seasoned with a little lemon juice and salt, it makes a great spread.

6. Cheese
Combined with carrots or peppers and a slice of rye bread, it makes a great breakfast.

7Chicken/chicken breast
If you are at the stove in the evening to prepare your dinner anyway, you can roast a chicken breast in another frying pan. Leave it to cool and then cut it into small strips. With some avocado and a slice of rye bread, this is a great breakfast that will keep you full for a long time.

8. Cocoa nibs
I have recently discovered cocoa nibs* (made from pure cocoa). Slightly bitter and crunchy, they are a great addition to natural yoghurt, oatmeal muesli or sprinkled on a smoothie.

9. Almond butter
I like to spread almond butter* on apple slices, I think it's just great. Or use almond butter in muesli as a sweetener because almonds have a sweet taste.

10. Tofu
Tastes great as scrambled eggs, with turmeric, almond butter and onions if you like them in the morning.

Now I'd like to hear from you: what are your favorite breakfast options? Have you had any experiences with high-sugar or low-sugar breakfasts? Write a comment, I look forward to your feedback!