Breakfast is the most important meal of the day, at least for some people. Unfortunately, when analyzing its contents, we discover an unpleasant truth. Many of the standard foods we have come to associate with breakfast are as high in sugar as dessert! In a thought provoking article on VOX, breakfast foods are called out for what they really are:
- muffin is a cupcake
- a smoothie is really just a milkshake without the milk
- yogurt is melted ice cream
- waffles and pancakes are cookies and cakes
A example is provided to drive the point home: A Chobani Blueberry Yogurt has 139 calories and 15 grams of sugar (just under 4 tsp). A half-cup serving of Breyer’s French Vanilla Ice Cream has 140 calories and 14 grams of sugar, less than the yogurt! s you can imagine, processed carbs and sugars are the main culprits.
Our recommendations: – have your yogurt plain, and add freshly cut fruit to enjoy more fiber and less sugar. Yes, it will take an extra 3 minutes. – try to avoid smoothies – eat the fruit instead. You’ll enjoy more fiber, and no blood glucose spikes – drink your coffee or tea without any added sugars – get your calories from proteins and healthy fats – eggs, nuts, plain yogurt, and plain milk.
Time to rethink breakfast?
KISS Fact: Remember you want to limited your fruit intake. Although fruit is better than eating sugary treats, it’s still sugar. You want to start you day with protein and veggies. Think of it this way; your energy is like a fire. Sugar is like a match, it burns brightly for just a few seconds. So you get a quick burst of energy then it burns out fast and you crash. This is why you need that mid day coffee fix to get energy back for the sugar burn off. Carbs, in the form of veggies not breads, are like the kindling wood. You need it start the fire aka energy. Protein is the big log on the fire that give the long term heat or energy. Thant’s why protein and veggies for breakfast is your best source on energy for you day. Fruit is actually the best to eat at the end of the day for dinner so you don’t set yourself up to crave more. When you need that pick me up, you’ll be going to bed to rest. The big hang up is what the mass marketing campaigns say you should eat for breakfast. Kellogg’s say grain carbs and sugar is breakfast food so that they will sell more. Also remember not to eat anything 2 hours before you go to bed so that your body doesn’t have to work to digest any food, it just works on healing and repair while you sleep.