It seems like every week someone on TikTok is touting a new health trend. We are a society obsessed with quick fixes and biohacking. From Sleepmaxxing, the viral trend that promises the perfect night's sleep, to dopamine menus that can help you feel happier and calmer, we can't get enough.
This week's craze is the Balkan Breakfast, a diet trend in which you eat a big plate of raw vegetables like peppers and cucumbers along with bread and cheese.
The trend went viral when TikToker @.dayi_ posted a video of herself eating this type of breakfast in late August. The video has been viewed nearly 5 million times since it was posted, and others have tried the trending breakfast for themselves.
Comments on the video are mixed. While some Balkans claim they do not eat this way, others say it is a popular way of eating in their homes.
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Benefits of Balkan Breakfast
As with all social media trends, this popular diet has its pros and cons. For starters, it's heavy on vegetables, which means you're getting a big dose of your daily fiber, vitamins, and nutrients.
“Balkan Breakfast can be a very healthy meal if made properly,” registered dietitian Katie Drakeford said. “Including raw vegetables in breakfast is a great way to get additional nutrients like vitamins, minerals, fiber and antioxidants that many Americans may not get enough of.”
People need about 25 to 30 grams of fiber a day, according to the American Heart Association. One bell pepper has about 2 grams of fiber per day, one medium tomato has 1 to 2, and one medium cucumber has about 2 grams of fiber. While that might not seem like much, if you eat these vegetables in large quantities, they can pack quite a bit of fiber, as well as significant amounts of vitamins and nutrients along the way.
Related: Following This Diet 3 Days a Week for 3 Months Can Help You Lose 4% of Your Body Weight
Cons of Balkan Breakfast
Eating a ton of vegetables can't be bad for you, right? While eating vegetables regularly has been linked to reduced inflammation and certain types of cancer, there is some opinion on whether eating your veggies raw is the best option, especially if your body isn't used to it.
“If you typically follow a low-fiber diet, increase the amount of these high-fiber foods with caution or you may experience GI upset,” Drakeford said.
Although some people may disagree, eating vegetables alone will not keep you full for long. So if you want to have a vegetable-based breakfast, Drakeford recommends adding a little more than what's shown in the video.
“Adding a serving of whole grains, such as whole-wheat bread, provides a source of energy and nutrients, such as B vitamins, fiber, and iron. Healthy in moderation, it contains calcium, fat, and a small amount of protein. But a little more protein than eggs, lean meats, or Greek yogurt.” “I think taking it will provide a more filling breakfast that will help you stay full until your next meal.”
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