When it comes to breakfast, there’s usually a lot to unpack. From the popular opinion that it’s overrated to knowing what exactly is best to have, breakfast often sparks a lot of debate. Skipping breakfast is not as bad as we’ve been led to believe over the years. In fact, aggressive marketing by cereal companies had us believing it was the most important meal of the day and therefore shouldn’t be skipped. Others even went as far as urging us to eat like a king for breakfast and reduce our plate sizes as the day progressed.
But understanding how our body works will help us make the best decisions. If one can skip breakfast, that’s the best option. If not, certain rules should guide you in your selection of what’s best to put on your plate.
Ever heard of fasting blood sugar? It’s the amount of sugar in your bloodstream at the start of the day before consuming anything. When doing a blood sugar test, you’re advised not to take anything at all until your blood work has been taken. This is the best time to determine if your sugar levels are on the high or low side.
Normally, anything you eat or drink in the mornings will cause some sort of spike in your blood sugar levels. So, it’s best to avoid high-carb food and drinks unless your work is extremely physical and requires a lot of energy. I am of the opinion that juice, no matter how natural, is best taken for lunch when the body is ready for digestion and needs all the carbs.
Before we delve into options you should be considering, here’s a quick list of things you should remove from your plate. They’re quite popular, but they need to go.
First are pancakes and waffles. Now they even come in packaged mixes sold in stores, for those too busy to make them from scratch. That flour is refined sugar. It’s gotta go.
Next are processed meats: ham, bacon, and sausages. When you eat at some restaurants and hear “full English breakfast” or “American breakfast,” these are what they mean.
Also on this list are cereals. It’s even sadder that they’re called “breakfast cereals.” These things are heavily loaded with sugar and have extremely high calories, lacking in nutrients.
Muffins, bagels, croissants, white bread, and other pastries should be marked with a big red X on your list at this point.
Now, what should we be eating for breakfast? I’d love to start with the best breakfast of all time: oats. High in protein, rich in fiber, and a healthy carb, you can pack a protein punch by adding your preferred nut butter for that extra yumminess.
A green smoothie may not sustain you until lunchtime, but the high-fat, high-protein, and low-carb option is a game changer. With just a banana, blueberries or avocado, add unsweetened Greek yogurt, soy protein powder, and any nut butter of your choice, and you’ve got a healthy meal replacement smoothie that could take you until late afternoon.
Greek yogurt breakfast bowls and salads with the necessary protein are also good options for breakfast. And don’t forget avocado and wholegrain toast with eggs to go.
Now you have options to play with.
