Breakfast
Breakfast cereal is touted as an essential start to your day. It’s full of whole grain, and fortified with vitamins and minerals for a healthy body. It is also packed with added sugar! Whether it is “natural” sugar, whole grains, or high fructose corn syrup, nothing will prevent an immediate spike in your blood glucose, not even fiber. Not only are starchy carbohydrates unnecessary, they can be detrimental for breakfast. Since your liver releases glucose to help wake you up, your body is most insulin resistant in the morning. This is called the “Dawn Effect”. You don’t need to add other sugars, or any food, first thing in the morning, unless of course, you are hungry.
Let’s look at cereals a little closer: There are 4 grams (of sugar) in a teaspoon. Refined carbohydrates, like cereal, quickly convert to glucose (sugar) in your body. This adds to the count as well, but I will illustrate it separately. In this example, let’s take a look at some of the popular cereals compared on Consumer Reports (CR):
1 cup serving Carbs (g),Sugar (g)
Nature’s Path Organic Heritage Flakes 31, 5
Grape Nuts Flakes 32, 3
Cheerios (1.5 cup) 29, 2
Great Grains (.75 cup) 40, 4
Total 33, 5
Wheaties 30, 5
Kind Honey Almond 35, 7
If you add in any fruit, milk, or alternative milk that might top-off the bowl, the sugar volume is overwhelming. The American Heart Association suggests no more than 9g and 6g of sugar (for men and women respectively) per day. That is sugar from any source; processed or naturally occurring. As you can see, breakfast cereals top off your daily minimum allotment. Carbohydrates should come from complex, unprocessed sources such as fresh vegetables.
What should you be eating for breakfast? Certainly not cereals or grains of any kind. They will spike your blood glucose. You want naturally occurring foods like meat, cheese, or eggs. If plants are a big part of your diet, reach for an avocado, olives, or tree nuts alongside your leafy greens.
Below is a versatile, make ahead, egg recipe that has plenty of room to interchange ingredients so you don’t get bored. Add fresh vegetables and/or meat, change up the shredded cheese, or even swap the cottage cheese. This is such an easy recipe; your children can even help prepare it. A grand opportunity to learn about healthy meal prep and eating.
Egg Muffins:
6 eggs
1 cup cottage cheese
1 cup shredded cheese (cheddar or preferred)
Add a small amount of anything you want:
Mushrooms
Onion
Bacon
Peppers
Spinach
Directions:
Heat oven to 350F
Grease a muffin pan (12 cups)
Scramble eggs
Add all other ingredients and mix well
Scoop mixture into muffin pan
Bake 15-20 minutes
Try it this week. Post a comment on what you think.
