Many people find it very difficult to eat breakfast, either due to lack of time to prepare it before going to work or simply because they prefer to let it go and then eat a much more complete meal during the day. What many do not know is that breakfast, like the rest of the daily meals, is very important to be healthy.
A complete breakfast is characterized by being very balanced, rich in protein, healthy fats and fiber. Also, even if you don’t like certain typical breakfast foods, there are many nutritious combinations that you can combine.
Discover what a good breakfast should be like .
Carbs from a healthy breakfast
The next time you go to prepare a breakfast that promotes blood sugar control, you have to be aware of several factors.
You should focus on the amount of carbohydrates you are eating first, as people tend to eat large amounts of oatmeal or grains like shredded wheat. This can cause blood sugar levels to spike.
To maintain totally healthy servings, try measuring out a serving of dry oatmeal, which contains an average of 45 grams, or a serving of shredded wheat that contains 52 grams for a week or two. This will help “train your eye” to become familiar with what can be a healthy serving of these foods.
Best nutrients for breakfast
To regulate blood sugar and lose weight at the same time, it is a good idea to combine carbohydrates with a source of protein or fat.
Protein helps slow digestion, which prevents blood sugar spikes. Adding protein to meals has been shown to increase fullness and decrease overall food intake. (Marniche, Gaudichon and Tomé, 2014; Leidy et al., 2014). On the other hand, healthy fat sources like avocados can help increase fullness and stabilize blood sugar as well. (Michelle et al., 2013).
If you normally eat protein-free oatmeal, this can cause your blood sugar levels to spike, especially if you use a sweetener like maple syrup or honey. Instead, adding a healthy protein source like nuts, nut butter, chia seeds, sunflower seeds, or pumpkin seeds is a great way to add nutritional value to your breakfast .
Breakfast combinations
We present some very easy ideas that you can implement when making a nutritious and healthy breakfast , and they can also help you stabilize blood sugar levels.
- Salted oatmeal: 1/2 cup (45 grams) of cooked rolled oats with 1 cup (240 ml) of chicken broth. Top with half a slice of avocado, 1/2 cup (125 grams) of black beans, 1 tablespoon (8 grams) of grated cheese, and 1 tablespoon (16 grams) of salsa.
- Quinoa porridge: 1/2 cup (45 grams) of quinoa, 1 cup (240 ml) of milk or non-dairy milk, topped with 1 teaspoon of cinnamon, 1 tablespoon (16 grams) of natural almond butter, 1/2 cup (75 grams)) of blueberries, and 1 tablespoon (14 grams) of chia seeds.
- Avocado Toast: 2 slices of sprouted grain toast, such as Ezequiel, topped with half an avocado puree, 1 tablespoon (8 grams) of feta cheese, and chopped fresh chives.
- Chia pudding: 1.5 tablespoons (21 grams) of chia seeds, 3/4 cup (180 ml) of almond milk, 1/2 teaspoon (5 ml) of vanilla extract, 1 tablespoon (16 grams) of butter natural peanuts and 1/2 cup (75 grams) of fresh raspberries.
Conclution
Breakfast is just as essential as the rest of the daily meals. For this reason, we present you the best way to have breakfast with foods rich in nutrients and completely healthy: these will help you keep your sugar levels in an optimal state and, much more important, to keep your health in good condition.
References
- Marniche, D., Gaudichon, C. and Tomé, D. (2014). Dietary protein and blood glucose control. Current opinion in clinical nutrition and metabolic care. doi: 10.1097 / MCO.0000000000000062
- Leidy, H., Armstrong, C., Tang, M., Mattes, R. and Campbell, W. (2014). The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity (Silver Spring). doi: 10.1038 / oby.2010.45
- Wien, M., Haddad, E., Oda, K. and Sabaté, J. (2013). A randomized 3 × 3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal. doi: 10.1186 / 1475-2891-12-155
