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Before I say a word about breakfast, I first have to tell you how grateful I am for all of your comments on last week’s two posts: Introducing Food & Fitness Fridays and My 14-Day Jumpstart to Wellness.
I’m a pretty private person. If you look up “introvert” in the dictionary, it probably says my name. So when I open up and share more personally about what’s going on with my health and my mind on the worldwide web, I’m always very hesitant and feel way out of my comfort zone. With every encouraging comment that continues to come in, my confidence has been bolstered and my heart has been warmed.
So thank you thank you! Most of you I haven’t met in person, but I feel like you’re my friends. That is so special.
Now to today’s topic: Breakfast!
Typical American breakfasts are loaded with carbohydrates and refined sugar. That’s not really news to anyone. From pastries to cereal to pancakes to baked goods to yogurt, sugar—either in the form of refined sugar, natural sweeteners, or carb-laden flour—hangs out in so many “staple” breakfast foods.
Even when we switch to “healthier” cereals, yogurts, and baked goods, it’s easy to quickly let the sugar situation spiral out of control. Many “healthy” smoothie recipes are actually nothing but fruit and yogurt—often with 2-3 servings of fruit in 1 single serving. High sugar breakfasts set us up for energy crashes, cravings all day long, and increased hunger.
Why Go Low Sugar?
I’m not anti-carb. Hey, vegetables are carbs! I just think we could all stand to get more of our carbohydrates from vegetables and low-glycemic fruits, and fewer from grains and sweeteners. Sugar—whether natural or refined—is best enjoyed in small amounts and infrequently. And when we do eat it—whether it’s a piece of fruit or a cupcake—it’s smart to pair it with some fat to slow down the release of sugar into the bloodstream.
Since I began my 14-Day Wellness Jumpstart five days ago, I have eaten very low sugar. No fruit (other than cucumbers and avocados, which are sugar-free), no starchy vegetables, no grains or flours, and no added sweeteners of any kind. This is a strict way of eating and I won’t be doing it forever. I love me some berries, sweet potatoes, and honey!
But I can say, without a doubt, that I feel a million times better when I keep sugars low. My mood is more balanced, my digestion is happier, and my seasonal allergy symptoms decrease.
Get the Sugar Out of Breakfast
Since breakfast is one of the most challenging meals of the day for low-sugar eaters, I wanted to share some ideas with you that are low-glycemic, meaning they are well-balanced and will be kind to our blood sugar levels!
- Curried Squash Hash
- Fennel, Rutabaga & White Bean Hash
- Mini Florentine Frittatas (pictured above) with a side of sauteed kale and onions
- Herbed Chicken Sausages with a side of sauteed carrots and fennel
- Macadamia Nut Cheese with veggies for dipping
- Garlic Herb Crackers topped with mashed avocado and sliced boiled eggs
- Sweetener-Free Cinnamon Chia Pudding topped with chopped walnuts or a spoonful of nut butter
- Hemp & Pumpkin Seed Veggie Burger topped with a fried egg and sprouts
- Easy No-Bean Hummus with veggies and boiled eggs or Coconut Lime Chicken Bites
Options with Low-Glycemic Fruit
- Three Seed & Pear Granola (pictured above)
- Berry Mint Smoothie
- Raw Apple Zucchini Bread
- Real Food Protein Smoothie
- Super Quick & Easy Raw Porridge Bowl
- Low Glycemic Green Smoothie
- Creamy Almond Kale Smoothie
- 1-2 boiled eggs with pear slices and almond butter
- Soaked sunflower seeds and pumpkin seeds tossed with berries, cinnamon, and coconut milk
Breaking the traditional breakfast mold sometimes feels a little awkward at first (macadamia nut cheese with veggies is a lot different than toast and jam…), but I promise you it’s worth it to expand your horizons and embrace a low-sugar start to your day.
Come back on Friday for the second installment of Food & Fitness Fridays. Until then, happy breakfasting!
What are your favorite low-sugar breakfasts? Leave a comment and let me know!