What are the best foods to consume on an empty stomach? Pharmacist Jung Jae-hoon, known for sharing practical insights on blood sugar management and supplements, recommends a specific morning staple: Greek yogurt.
In a recent appearance on the YouTube channel “Doctor Dingyo,” Jung underscored the necessity of a morning meal. “Multiple studies have confirmed that skipping breakfast leads to a sharp rise in blood sugar during lunch,” he noted, highlighting the metabolic risks of fasting until midday.
Jung revealed his personal morning routine consists of a trio of items: Greek yogurt, olive oil, and coffee. “Because I am lactose intolerant, regular yogurt occasionally causes stomach pain,” Jung explained. “Since Greek yogurt undergoes a straining process, it significantly reduces abdominal discomfort.”
The Benefits of the Three-Item Routine
Greek Yogurt is exceptionally high in protein. After milk is fermented with lactic acid bacteria, the whey is strained out, concentrating the protein and creating a dense, thick texture. It typically contains 8–12g of protein per 100g—more than double the amount found in regular yogurt. This process also reduces lactose content, which can lower the glycemic index and support weight management. Additionally, it may help reduce intestinal inflammation and relieve constipation.
Olive Oil increases satiety and can assist in stabilizing blood sugar levels. It is also recognized for its potential anti-aging properties, as it is rich in antioxidants like polyphenols and vitamin E, which suppress the production of free radicals. The prolonged feeling of fullness provided by olive oil may also curb the urge for mid-morning snacking.
Coffee consumed in the morning can activate the metabolism, potentially aiding weight loss by promoting fat breakdown. It also stimulates bowel movements, providing relief for those with constipation. However, Jung advises caution for those with sensitive stomachs; caffeine on an empty stomach can increase gastric acid secretion, potentially exacerbating heartburn or gastritis. Some individuals may also experience hand tremors or dizziness when consuming caffeine before eating.
