Whether you’ve got a crazy busy morning and you know you’ll have no time to eat or you just need to be on your game, let's get you sorted.
1) High fat/high protein – think your typical cooked breakfast, bacon, eggs, avocado, halloumi, tofu scramble, smoked salmon.
Having (unsaturated) dietary fat builds cells and nerves, supports muscles, fights inflammation, and allows your body to absorb certain vitamins and minerals. Plus, it will fuel your body throughout the morning.
Having protein for breakfast is a great way to start the day because Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes.
2) High carb – you may need this if you have a triathlon or other type of gruelling activity where you need sustained energy. Try to go for something low GI or whole wheat/wholemeal so that it stays with you. It’s not bad to have your carbs in the morning as you will have all day to work them off. Such as oatmeal/porridge, pancakes, healthy cereal, wholegrain toast, bagel, overnight oats, French toast, waffles, yoghurt with granola/fruit, beans, quinoa flakes.
Almost all Carbs contain all three types of carbohydrate – sugar, fibre, starch. High sugar or Simple carbs should be avoided 80% of the time. Complex carbs like peas, beans, whole grains, and vegetables are the better option. Sugar is known as a Simple Carb. Complex carbs are broken down more slowly in the body and converted into long-lasting energy. You won’t get a sugar spike when you have these complex carbs.
3) High fibre – this may be combined with the other two. Chia pudding, zoats (zucchini grated into oatmeal), green smoothie, brown rice breakfast bowl, breakfast wrap, healthy hash with kale/spinach/sweet potato, add flax or chia to your pancakes, muffins etc.
Go here for great recipes: https://greatist.com/eat/healthy-fiber-breakfast-recipes
Fibre-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. "Fibre binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get," explains Tanya Zuckerbrot, R.D., author of The F-Factor Diet(1).
Quick tip for these high fibre and high carb breakfasts: if you really want the full benefits of the energy from these foods, scientists show that by consuming some acidity with it, you will absorb the simple sugars more slowly. Because there are simple sugars in almost every type of carbohydrate. The vinegar forces the body to release the simple sugars from those carbohydrates slowly into the bloodstream preventing blood sugar spikes (2).
So, if you’re game, you could try seasoning with white vinegar, or doing a tiny shot (1tbsp) of apple cider vinegar before you eat your breakfast. I personally mix 1/2 tsp of ACV with a squeeze of lemon, a tsp of greens powder in half a glass of water and scull it.
Let me know if any of these tips helped you in the comments below.
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