Okay, I know porridge is delicious and full of great nutrients, BUT as a breakfast choice it’s best to avoid, unless you load it with proteins, fats and fibre.
Keeping your blood sugars stable is one of the most important things you can do for your health.
Do you find that you’re hungry again, just an hour or two after eating your bowl of porridge? That could be your blood sugars spiking and then crashing causing you to be ravenous.
That was me, not long ago but after suffering with hormonal problems I decided to overhaul my breakfast in the hopes of regulating my blood sugars. I switched from a sweet breakfast, that i’d had since childhood, to a savoury, protein filled breakfast. It has been amazing to feel the changes.
I used to feel so tired in the afternoons and struggle to get out of bed in the mornings, even after a good nights sleep. My periods were very irregular and crampy when they did come. My skin was forever breaking out and I was always hungry and craving sugar. A few months later and I have more energy, I can go the whole day without feeling like I need a nap, my periods are more regular and I barely get any cramps, my skin is clearer. One of the biggest changes for me is not craving sugar, I have PCOS (Polycystic ovarian syndrome) which means my body is more likely to crave sugar. But now on the odd occasion I do crave sugar a piece of dark chocolate or a sweet herbal tea (ginger & lemon, fruit, or marjoram) is enough to make it go away.
Having a low-carb breakfast is shown to reduce overall blood sugar levels for the day and following subsequent meals [1]. A breakfast with protein, such as eggs will keep you full and blood sugars stable for longer.
Myth: Too many eggs are bad for your cholesterol
When comparing an oatmeal-based breakfast and eggs results show that eggs actually improve inflammation [2].
A savoury breakfast is easier than you think…
Ideas:
- Eggs (any way) on 1 slice of sourdough/rye/wholegrain bread
- Avocado on toast
- Leftover dinner from the previous night!
- Salad or mixed vege and fish
- Omelette
- A mix of the above!
- If having baked beans, choose low sugar or make your own
Get creative and mix it up. If you still feel like you need something sweet try eating something savoury first then have a sweet. Or if you enjoy your oats too much try adding berries, which are low sugar, and nut butter. The added fibre, fat and protein will help keep your blood sugars level.
As well as lowering blood sugars, starting the day off with a savoury breakfast has other benefits too:
- Increase energy levels
- Keep you full for longer
- Great way to get a few extra vegetables in
Even just doing this at the weekends will have an impact and you may find you end up preferring it in the week too.
Comment with any suggestions you have for a savoury breakfast!
References:
- Chang, C.R., Francois, M.E. & Little, J.P. (2019) Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability. The American Journal of Clinical Nutrition, Volume 109, Issue 5, May 2019, Pages 1302–1309, https://doi.org/10.1093/ajcn/nqy261
- Ballesteros, M.N., Valenzuela, F., Robles, A.E., Artalejo, E., Aguilar, D., Andersen, C.J., Valdez, H. & Fernandez, M.L. (2015). One Egg per Day Improves Inflammation when Compared to an Oatmeal-Based Breakfast without Increasing Other Cardiometabolic Risk Factors in Diabetic Patients. Nutrients. 7(5), 3449-3463; https://doi.org/10.3390/nu7053449
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