Efia's Kitchen

BANT and DET registered Nutritional Therapist

CVR-nr.: 40942173

  • Marie

Blood sugar friendly, gluten-free breakfast bake

Updated: Nov 20, 2019

Start your day without the blood sugar rollercoaster with this Banana Bread

The 'blood sugar rollercoaster' happens when we eat something that is absorbed into our blood stream as glucose very quickly, causing a spike in our blood sugar. This can cause damage to cells so the body releases a lot of insulin, which is the hormone that helps our cells take up the glucose from the blood and use it as energy. When we had a spike in blood sugar this big insulin release can cause a 'compensatory dip', which means we have very low blood sugar soon after eating. Symptoms of the blood sugar rollercoaster include:

- lack of energy

- tiredness

- shakiness

- nausea

- tearfulness

- irritability

- difficulty concentrating

- hunger soon after eating

To avoid this it is important to eat foods that are absorbed into the blood stream slowly and that don't have a huge amount of glucose (or sugar). This means eating foods that contain a mix of proteins, fats and unprocessed carbohydrates (see my blog post on these three food categories for more info on this).

Breakfast is a meal where it is particularly important to eat such foods, because it can set you up for the rest of your day. The problem is - not everyone has time for, or enjoys, a big savoury breakfast in the mornings. This breakfast bake contains a good mix of unprocessed carbohydrates (from the buckwheat flour), fats (from the oil and chia seeds) and proteins (from the eggs and chia seeds). By serving it with some fresh fruit and nut butter you up its nutritional value even more.

As an added bonus - this bake also makes a great afternoon snack if you are feeling that afternoon slump (which by the way, might be a sign that you are on the blood sugar rollercoaster!)

“Oh my dear. When has cake ever been for hunger? It's for flavour, and, in this case, comfort.” ― Meena van Praag


Buckwheat flour - 120g

Bananas (mashed) - 3

Eggs - 2

Coconut oil/olive oil/butter - 25g

Chia seeds - 25g

Maple syrup/raw honey - 2tbsp

Vanilla essence - 1tsp

Nutmeg - Dash

Baking powder - 1tsp

Salt - 1/4tsp

Cinnamon - 1tsp


  1. Pre-heat the oven to 180 degrees C

  2. Mash bananas

  3. Whisk together eggs, bananas, maple syrup/honey, oil and vanilla essence

  4. In another bowl mix together buckwheat flour, baking powder, salt, cinnamon, nutmeg and chia seeds

  5. Slowly stir the liquid ingredients into the dry ingredients

  6. Fill into greased bread baking tin (works best in silicone baking tins!) and bake in pre-heated oven for 30-40 minutes or until risen and golden brown on top

  7. Serve with nut butter, whole milk natural yoghurt or coconut yoghurt/cream. You can also top with pomegranate, blueberries or defrosted mixed berries