Understanding What Does the Glucose Goddess Recommend for Breakfast?

October 11, 2025 •

2 min read

According to research published by Stanford University, sugary and starchy breakfasts can cause huge glucose spikes in healthy individuals. This is why many are asking: What does the Glucose Goddess recommend for breakfast? The answer lies in her method of opting for a savory, protein-rich meal to help flatten your glucose curve from the very start of the day.

Quick Summary

The Glucose Goddess advocates for a savory, protein-focused breakfast to minimize glucose spikes and stabilize energy levels. This strategy prioritizes protein, fat, and fiber while delaying carbohydrates and sugars to manage cravings and fatigue throughout the day.

Key Points

Start Savory, Not Sweet: Prioritize protein and healthy fats over sugary or starchy foods in your first meal to prevent a sharp glucose spike.
Focus on the Trio: Build your breakfast around protein, fat, and fiber for sustained energy and satiety.
Time Your Fruit Intake: Consume any whole fruit at the end of your breakfast to minimize its impact on your glucose levels.
Mind Your Carbs: If having carbohydrates like toast or oats, always pair them with protein, fat, and fiber to slow down glucose absorption.
Be Label-Savvy: Avoid processed cereals, fruit juices, and sweetened oat milks, which often cause quick blood sugar rises.
Make Mindful Smoothies: Use unsweetened nut milk, protein powder, and seeds, with minimal fruit, preferably berries, instead of a fruit-heavy blend.

The Foundation: Why Sweet Breakfasts Are a Trap

Biochemist Jessie Inchauspé, also known as the Glucose Goddess, suggests that eating sugary or starchy foods on an empty stomach can lead to a significant glucose spike followed by a crash, resulting in fatigue and increased cravings. Her key principle for a glucose-friendly start is to opt for a savory, protein-focused breakfast to maintain a more stable glucose level throughout the day.

The Building Blocks of a Glucose Goddess Breakfast

To create a breakfast that supports stable glucose levels, Inchauspé recommends including these components, ideally consumed in a specific order:

Protein First: Prioritize a substantial source of protein to promote satiety and minimize blood sugar impact.
Include Healthy Fats: Incorporate healthy fats to help slow digestion and moderate glucose absorption.
Add Fiber (Optional but Recommended): Adding vegetables provides fiber, which can further slow sugar absorption.
Save Starches and Sugars for Last: If you choose to include starches or sugars, consume them after your protein, fat, and fiber to lessen their glycemic effect.

Examples of Glucose Goddess Approved Breakfasts

To see some suggested breakfast ideas for a Glucose Goddess approach, refer to the {Link: Glucose Goddess Savoury Breakfast Guide https://www.glucosegoddess.com/pages/savoury-breakfast-guide}.

A Comparison: Standard Sweet vs. Glucose Goddess Savory Breakfast

To understand the differences between a standard sweet breakfast and a Glucose Goddess savory breakfast, including their impact on glucose, energy levels, and satiety, see the table below:


Feature	Standard Sweet Breakfast (e.g., Cereal)	Glucose Goddess Savory Breakfast (e.g., Eggs & Avocado)
Primary Macronutrient	Refined carbohydrates and sugar	Protein and fat
Glucose Impact	High spike followed by crash	Stable and gentle curve
Energy Levels	Short burst, followed by mid-morning slump and fatigue	Sustained, steady energy throughout the morning
Satiety & Hunger	Feel hungry again sooner due to insulin response	Keeps you feeling full for up to four hours
Hormone Response	Disrupts hunger hormones, leading to cravings	Keeps hunger hormones balanced, reducing cravings
Processed Ingredients	Often highly processed with added sugars	Focuses on whole, unprocessed foods

How to Implement the Savory Breakfast Hack

To implement the savory breakfast hack, consider planning ahead and reading labels carefully to avoid hidden sugars and starches. Starting with smaller changes and utilizing savory dinner leftovers can also be helpful. When consuming oats, choosing steel-cut and adding protein, nuts, and seeds is a recommended approach.

Conclusion: A Simple Shift for Lasting Benefits

For those asking what does the Glucose Goddess recommend for breakfast?, the answer is a savory meal emphasizing protein, fat, and fiber. This approach helps manage glucose levels, promoting stable energy, reducing cravings, and maintaining satiety. By prioritizing nutrient-dense, whole foods, you can positively influence your metabolic health and overall well-being.

For additional information and recipe ideas, you can visit the Glucose Goddess website: https://www.glucosegoddess.com/.

Frequently Asked Questions

Eating sugar or starch on an empty stomach in the morning can cause a significant and rapid glucose spike, leading to a subsequent energy crash and increased cravings later in the day.

Excellent protein sources include eggs, Greek yogurt, tofu, meat, fish, cheese, protein powder, nuts, and seeds.

Not all oats are created equal. Steel-cut oats, being less processed, are a better option than instant or rolled oats. Crucially, they should be paired with protein and fat to blunt the glucose spike.

Yes, but it's recommended to have whole fruit and eat it last, after the protein, fat, and fiber portion of your meal. This helps minimize the glucose impact.

For a glucose-friendly smoothie, prioritize protein (powder, yogurt), fat (nut butter, seeds), and fiber (spínach, kale), using minimal fruit, preferably berries.

This hack means always pairing carbohydrates with protein, fat, or fiber. For instance, putting almond butter and avocado on your toast helps flatten the glucose curve compared to eating toast alone.

Leftovers from a savory dinner, such as meat, fish, and roasted vegetables, are already rich in protein, fat, and fiber, making them a quick and effective glucose-steady breakfast.