Why the first meal of the day may matter more than you think, and a cookbook of 30 five-minute breakfasts built around that idea.
If you've been told to watch your blood sugar, you've probably learned to think about every meal on its own. Count the carbs at breakfast. Count them again at lunch. Again at dinner. Then start over the next day.
It's an exhausting way to eat. And it leaves out something nutrition researchers noticed more than forty years ago.
In the early 1980s, a team led by researcher David Jenkins at the University of Toronto, the scientist who introduced the glycemic index, studied how slowly digested foods affect blood sugar. They observed something interesting: when people ate a slow-digesting breakfast based on legumes, their average blood sugar response to the next meal, hours later, was lower than when the first meal was made of fast-digesting foods.
Researchers called this the second-meal effect. Later work by the same Toronto group, led by Thomas Wolever, looked at the same effect between dinner and the following morning's breakfast.
One explanation researchers have proposed involves fiber. Some types of fiber and resistant starch are not fully digested in the small intestine. They travel to the large intestine, where gut bacteria ferment them into short-chain fatty acids, compounds scientists are studying for their role in how the body handles glucose. Slower digestion and absorption of the first meal may also play a part.
Study results describe averages in research groups. Individual responses vary, and no food or book is a treatment for any medical condition. Sources: Jenkins DJA et al., American Journal of Clinical Nutrition, 1982;35:1339–46. Wolever TMS et al., American Journal of Clinical Nutrition, 1988;48:1041–7.
Boxed cereal. A glass of juice. A couple of slices of white toast. It's quick, it's familiar, and most of it is digested fast, with very little fiber to slow things down.
Most of us eat this way out of habit, not because anyone explained there was another option. Traditional breakfasts in many cultures included slower foods: oats, beans, lentils, whole grains, plain yogurt.
That's the kind of breakfast this book brings back to your kitchen, in a version that takes about five minutes.
The Complete One-Meal Blood Sugar Reset is a 44-page digital breakfast cookbook and guide by Anthony Collins. It focuses on one meal only: breakfast. You don't have to change your lunch or dinner to use it.
At its heart is a simple three-part formula for building a slow-digesting breakfast:
The book aims for 15 to 20 grams of fiber and resistant starch at your first meal, and translates that into simple kitchen measures, like ½ cup of rolled oats or ½ to ¾ cup of cooked beans. No scales. No spreadsheets.
½ cup old-fashioned rolled oats · ½ cup plain unsweetened Greek yogurt · ⅔ cup milk or unsweetened almond milk · 1 tbsp chia seeds · ⅓ cup blueberries or raspberries · 4 walnut halves, chopped · ½ tsp cinnamon
Combine the oats, chia and cinnamon in a jar. Add the yogurt and milk and stir. Top with the berries and walnuts, seal and refrigerate for at least 6 hours. In the morning, open the fridge and eat.
An aisle-by-aisle shopping guide for Walmart, Aldi, Kroger, Costco and Target, with ready-made one-week and two-week shopping lists for breakfasts that cost around $2 each.
A practical guide to ordering at 47 popular U.S. restaurant chains, from Italian places and diners to Mexican and burger spots, with simple rules for building a more balanced plate when you eat out.
27 five-minute dessert recipes inspired by classic treats, made with less sugar, so you can enjoy something sweet at family celebrations.
It's not for you if you're looking for a replacement for medical care or medication, or for a quick fix. If you take medication for blood sugar, talk to your doctor before changing your diet, because changes in what you eat can affect how your medication works.
You can get the complete book and all 3 bonus guides today for just $1. Seven days later, one final payment of $36 is charged automatically, for a total of $37. That's it: no subscription, and no charges after the $36 payment.
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Includes: the 44-page book with 30 recipes + 3 bonus guides (PDF)
Four digital ebooks (PDF): The Complete One-Meal Blood Sugar Reset (44 pages, 30 recipes) and the 3 bonus guides. Your access details are sent by email right after your purchase.
No. Everything is digital. Nothing will be shipped to your home.
You pay $1 today. Seven days later, a single payment of $36 is charged automatically to the same payment method. The total is $37, and there are no other charges.
No. There are exactly two payments, $1 today and $36 seven days later. Nothing is billed after that.
Yes. Before the $36 payment date shown in your receipt, use the order-management link in your Digistore24 receipt email, or email publishergoat01@gmail.com. The $36 payment is cancelled and your $1 is refunded.
No. The recipes use everyday grocery items like oats, beans, lentils, chickpeas, yogurt, eggs, fruit and nuts.
This is a cookbook about breakfast, not a treatment. Talk to your doctor before changing your diet, especially if you take insulin or other medication for blood sugar, because changes in what you eat can affect your blood sugar. Never stop or change a medication on your own.
Everyone responds differently, and we can't promise any specific result. The book gives you practical recipes and a simple formula. How you use them, together with your healthcare team, is up to you.
Your order is processed by Digistore24, our authorized retailer, so the charge will appear as Digistore24.
Medical disclaimer: The information on this page and in our products is for educational purposes only and is not medical advice. It is not intended to diagnose or treat any condition and is not a substitute for care from a qualified health professional. Talk to your doctor before changing your diet, especially if you take medication for blood sugar. Research mentioned on this page reflects findings in study groups and does not guarantee any individual outcome. Results vary.
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