My name is Igor Ivanovich, and I'm an endocrinologist with 45 years of professional experience. Over the years, I've treated thousands of patients with diabetes, prediabetes, and insulin resistance. But one day, at age 63, I found myself on the brink—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 constantly be "sustained" by medication. So I decided to take a simpler, yet systematic approach. I started with the simplest thing – I completely changed my breakfast. And while it may sound strange, this very change helped me get my blood sugar levels back to normal – and for seven years now, they've remained stable and optimal.
Why is breakfast so important?
Your blood sugar level in the morning depends not only on what you ate the previous day, but also on how you start your day.
Typical morning meals, such as sweet oatmeal, bread with jam, or yogurt with fruit, cause a sharp rise in glucose levels, followed by a strong insulin surge. The effect is familiar to many people – after two hours, you feel tired and hungry, and your blood sugar levels gradually rise throughout the day.
📌 The journal Diabetologia notes that the first meal of the day influences the entire glycemic profile, including evening glucose levels.
My "old" kind of breakfast
Oatmeal with milk and honey
Tea with sugar
Bread and butter
Sometimes a banana
At first glance, this sounds like a "healthy" breakfast, but for a person with impaired carbohydrate metabolism, it is a direct path to sudden spikes in sugar levels and pancreatic overload.
What my breakfast looks like today and why everything has changed
2 hard-boiled or poached eggs
Green leaf salad, cucumber and olive oil
A small avocado or 5-6 nuts
Warm buckwheat or quinoa (2–3 tablespoons, no more)
Herbal tea or lemon water
Why this breakfast works
🔹 High protein content → provides a long-lasting feeling of fullness, supports muscles and hormonal balance.
🔹 Healthy fats from nuts, avocado, and olive oil → stabilize blood sugar levels and don't burden the body.
🔹 Minimal amount of quickly digestible carbohydrates → lower insulin secretion.
🔹 High fiber → improves intestinal function and reduces inflammation.
🔹 No added sugar —even in its "healthy" form.📌 According to the British Journal of Nutrition , a breakfast rich in protein and fat can lower the body's glycemic response to foods consumed throughout the day by 30–40%.
What I noticed after a month
Fasting blood sugar levels stabilize at 5.3–5.5 mmol/l
The tiredness after eating disappeared
The need to eat sweets in the afternoon has also disappeared.
I lost 3 kg without much effort
My body began to work calmly and harmoniously.
Summary: Breakfast isn't just a meal—it sets the tone for the entire day.
If you give your body sugar in the morning, it will "burn." If you keep it stable, it will regenerate.
For me, the difference between these two approaches is the same as the difference between living on medication and living in remission.
Important:
This material is for informational purposes only. It does not replace medical advice, diagnosis, or treatment. Monitor your blood sugar regularly and make decisions about your health in consultation with a qualified healthcare provider.
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