TikTok Has A Controversial New Breakfast Trend—Health Experts Weigh In
It seems like every week a new diet trend hits TikTok. And while some are perfectly healthy and positive, others not so much. So we're always at least a little skeptical when something new lands on our FYP.
The Balkan Breakfast is the new darling of food TikTok. The girl dinner-esque trend, which has been making the rounds on social media thanks to user @.dayi_, includes whole raw vegetables (like peppers, tomatoes, and cucumbers), cheese, and bread. Yes, it's like housing an entire charcuterie board yourself before 11 a.m.
Other TikTokers have quickly jumped aboard the trend and similarly started chowing down on raw veggies, bread, cheese, pickled veggies, cured meats, and even the occasional dip, like Ajvar, which is a red pepper condiment that's popular in the Balkans.
While the trend has received some backlash from Balkans claiming that it's not authentic, others have said it is a common theme in their household.
"As a Balkan we eat them like a charcuterie board, they are cut in pieces. We had cured bacon, onion, pepper, cucumber, tomatoes, feta style cheese and fresh bread in my house," one user commented.
Others, meanwhile, had a different concern: the high amount of fiber in these veggie/bread/cheese plates.
"Robb said he couldn’t get off the toilet after this, so if you’re not used to eating 100 grams of fiber like I am, be careful with this trend," TikTok creator @theplantslant warned.
According to Certified Holistic Nutritionist Jamie Maitland, a.k.a the founder of The Office Health and author of The 21 Day Reset Cookbook, the Balkan breakfast might not be a good idea for this reason alone.
"I have a few concerns about loading up on fiber first thing in the morning," she tells Delish. "Sure, fiber can help you feel full and aid digestion, but it can also cause bloating or stomach discomfort, especially if you're not used to it. Jumping from low to high fiber overnight might be a bit rough on your stomach."
She added that it can also interfere with nutrient absorption. So while, yes, fiber is important, you need to find a "sweet spot" by enjoying breakfast in a way that works for you and your body is where it’s at— not mindlessly some viral TikTok trend!"
Maitland calls the overall idea "somewhat healthy" as long as you're eating high-quality food and the vegetables are free of anti-nutrients like lectins."Pickled vegetables can be a great way to get your veggies in, as long as there’s no added sugar," she adds.
But it's not Maitland's first pick for a breakfast.
"Overall, I wouldn’t recommend this as a nutrient-dense breakfast option to any of my clients. Starting your day with highly processed bread can spike your insulin, which isn’t great for your pancreas," she says. "Raw peppers and cucumbers contain lectins that can cause micro-tears in the gut lining, so it’s best to peel and deseed them. As for cured meats, they’re often loaded with sugar, so unless you’re using homemade cured meats with no added sugar, I’d steer clear of that lower-quality meat."
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