Breakfast, the most important meal of the day!
Yes, we’ve all heard it before. Everything you read about the morning meal always states this; it has been pounded into our brains over and over again.
But do we all take heed?
I’m sure that most of us do and hopefully what we eat is healthy and hearty enough to get us through the mid-morning slope to lunch. There are those who think that not eating breakfast will be better for them in helping to lose weight. There couldn’t be anything further from the truth!
If you are one of those people who choose to neglect eating breakfast, you’re in for a downward spiral every morning because studies have shown that later on in the morning, you’re likely to crave and most likely eat, high glycemic foods throughout the day which will send you on that glycemic rollercoaster and cause you to actually gain weight!
Research has shown that eating foods that are low on the Glycemic Index are better for you because they take longer to digest (therefore prolonging satiety) and they will also maintain blood glucose levels at a relatively constant state. Foods with a high glycemic index not only digest quickly, they can cause your blood sugar levels to drop, which makes you want to consume more high GI foods.
You say you eat breakfast? What are you having? A Triple Caramel Cream Espresso Latte with a doughnut or croissant does not constitute breakfast in my book. Do you have any idea what is in those luxury coffees you get at those chain coffee houses, not to mention that doughnut you’re shoving into your mouth? Take a gander at this. According to the nutrition facts on this particular beverage, 44% of its calories comes from FAT! 44%!!!!!!! And on the GI portion, there’s 52g of sugar. in addition, the caffeine in the coffee doesn’t help with your blood sugar levels either. The combination of sugar and caffeine are the two worst things to ingest together.
The effects of combining sugar and caffeine are devastating on the body. The blood glucose levels soar and then crash shortly thereafter, and when combined with caffeine, the enormous surge of energy from the sugar and the stimulant in caffeine lead to a crash of blood sugar within hours. The body then resorts to a vicious cycle of cravings. The swings that the two together cause create a desire for more carbohydrates than are actually needed. Over time, the craving results in an enormous imbalance in blood glucose levels. As one who has hypoglycemia, I’m well aware of this and have paid dearly for my mistakes on various occasions, although less frequent, if at all nowadays.
So what should you be eating for breakfast?
♣ Unsweetened, natural yogurt mixed with fresh fruit and no-sugar-added muesli
♣ Smoothies made with yogurt, fruits, nuts, tofu or soya milk
♣ Rolled oat porridge cooked with dried fruit, nuts and seeds and sweetened with agave nectar or artificial sweetener, if desired (this was my breakfast today!)
♣ Whole-grain toast lightly buttered with a poached egg, fresh fruit
♣ Omelette stuffed with cooked fresh veggies and low fat cheese
♣ 1/2 of a whole wheat bagel covered with a light coating of low fat cream cheese, smoked salmon, tomato, cucumber, red onion, capers and dill
♣ Whole wheat pita stuffed with scrambled eggs, berries
♣ All-bran muffin with nut butter spread, fresh fruit
♣ Fat-free Greek yogurt with frozen berries, sunflower seeds and nuts, artificial sweetener or agave nectar, if desired
♣ Wholegrain toast with salmon and avocado, fresh fruit
♣ Buckwheat or wholewheat pancakes topped with lightly stewed fruit or unsweetened apple sauce
♣ Wholegrain toast topped with low fat deli ham and low fat cheese, melted, fresh fruit
♣ Rye toast topped with light cream cheese and fruit
These are a few suggestions. Can you come up with any other ideas?
And as a reminder, here’s what you should not eat…
◊ Processed, high GI breakfast cereals, which is pretty much most of them!
◊ White bread, croissants, crumpets and pancakes
◊ Sugar laden jams, spreads and marmalades
◊ Full fat dairy products such as milk, cheese and yogurts
◊ Fat laden meats such as bacon and sausage
◊ Sweetened, processed fruit juices
◊ Sugar added to tea, coffee or on cereals
So start your day with lasting energy! You’ll feel great, think more clearly and feel fuller longer so you won’t be tempted to grab a doughnut from that box someone brought in to the office and have a piece of chocolate cake from someone’s birthday.
If you do start to feel hungry, then have an apple with some peanut butter or low fat cheese. If you’re just starting out with a low GI diet or just learning about it, at least try to ensure that you start your day right with a delicious low GI breakfast.
♥♥ Terri ♥♥