It seems like every other week someone on TikTok is touting a new health trend. We’re a society obsessed with quick fixes and biohacking. From sleepmaxxing, the viral trend that promises the perfect night’s sleep, or dopamine menus that can help you feel happier and calmer, we can’t get enough.
This week, the craze is the Balkan Breakfast, a diet trend wherein you eat a huge plate of whole, raw vegetables, like peppers and cucumbers, alongside bread and cheese.
The trend went viral when TikToker @.dayi_ posted a video of himself eating this kind of breakfast at the end of August. Since the video was posted, it’s racked up nearly 5 million views and others have tried the trending breakfast for themselves.
Comments on the video are mixed. While some Balkans claim they don’t eat like this, others say it’s a popular style of eating in their household.
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Benefits of the Balkan Breakfast
As with all social media trends, there are positives and negatives to this popular way of eating. For starters, it’s heavy on the veg, which means you’re getting a good chunk of your daily fiber, vitamins, and nutrients.
“The Balkan Breakfast can be a very healthy meal if done appropriately,” said registered dietitian Katie Drakeford. “Incorporating raw vegetables into breakfast is a great way to get additional nutrients like vitamins, minerals, fiber, and antioxidants that many Americans may not be getting enough of.”
People should be getting around 25 to 30 grams of fiber per day, according to the American Heart Association. One bell pepper has roughly 2 grams of fiber per day, one medium-sized tomato has anywhere from 1 to 2, and a medium cucumber has roughly 2. While that doesn’t sound like much, if you eat these veggies in large quantities you can rack up quite a bit of fiber, plus accumulate a good portion of vitamins and nutrients along the way.
Related: Following This Diet 3 Days a Week for 3 Months Can Help You Drop 4% of Body Weight
Cons of the Balkan Breakfast
Eating a ton of veggies can’t be bad for you, right? While eating vegetables regularly is linked to the reduction of inflammation and certain kinds of cancer, there is some back and forth 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, carefully increase amounts of these high-fiber foods or you could experience GI upset,” Drakeford said.
While some people may disagree, eating veggies alone isn’t going to keep you full for very long. So, if you do want to have a veggie-heavy breakfast, Drakeford suggests adding a little bit more than just what’s seen in the video.
“Adding a serving of whole grains, like whole-wheat bread, provides a source of energy and nutrients like B vitamins, fiber, and iron. Cheese is often included in the Balkan diet, which is healthy in moderation and provides calcium, fat, and a small amount of protein. However, I think incorporating a bit more protein from eggs, lean meats, or Greek yogurt will provide a more satisfying breakfast that will help keep you full until your next meal.”
Related: Researchers May Have Found the Best Type of Protein for Weight Loss
