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I think "breakfast cereal" was invented and does not qualify as a good breakfast.

I liked the book "the glucose revolution" which explained blood sugar and how it all works.

hmm... the author has this page:

https://www.glucosegoddess.com/pages/savoury-breakfast-guide

you don't have to buy anything, just look at the graphs.

I think it’s overrated to control your glucose to be within a range and not have spikes. It leads to too much stress and anxiety in otherwise healthy people to think about controlling their glucose. Occasional spikes are fine. Spikes during/after exercise are fine. Elite athletes have large spikes during training too.

Also glucose response to food differs widely by person; generalities are probably correct but they also might not.

> That breakfast will also deregulate our glucose levels for the rest of the day, so our lunch and dinner in turn will create bigger spikes.

This is just not true.

> leads to too much stress and anxiety in otherwise healthy people to think about controlling their glucose

The idea that a healthy person who thinks about sugar becomes anxious seems less than completely hinged. I’m not sure you’re describing a real problem.

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