Breakfast recipes to balance blood sugar.
I don’t like rules when it comes to nutrition—
everyone’s body needs to be nourished in a way that supports its individual needs and wants. But I do have one that I find supports nearly everyone I work with; and that’s focusing on meals that balances blood sugar levels.
Meals and snacks that focus on high amounts of protein and fiber with healthy fats regulate blood sugar and helps to balance hunger throughout the day. Spikes in blood sugar result in changes in mood (irritability, confusion), brain fog and fatigue. You may feel this as an afternoon slump or midday crash.
Protein and fiber both break down into sugars much more slowly than simple carbohydrates, so their impact on our blood sugar is more regulated. Fats also help slow the absorption of sugars into the blood stream.
It’s not that you cannot have pancakes or pasta for ever again, but it’s about how we make smarter choices for the overall meal that will support our health.
Common breakfasts, easy swaps and some of my favorite recipes you can make to support your health:
Some common breakfasts include bagel with cream cheese, pastries, toast, cereal, oatmeal with brown sugar all with a banana.
These popular breakfast staples are made of mostly of simple carbohydrates. Not that these foods are bad, but we can choose a version that is higher in fiber, while adding some protein!
Swap No. 1:
Find a good organic Multigrain bread and serve with nut butter. Round it out with some plain Greek yogurt with blueberries and cinnamon.
Multigrain breads can have up to 4g of fiber and 6g of protein per slice! Plain Greek yogurt will add more protein without added sugar and blueberries are high in fiber. Cinnamon is also a fantastic spice to support blood sugar.
Swap No. 2:
Chia pudding with granola, or overnight oats with ground flax seeds and berries.
Chia and flax seeds are extremely high in fiber and omega 3 fats, making them a great option for breakfast. You can add Greek yogurt, collagen or protein powder to increase the protein and play around with flavor options.
Swap No. 3:
Eggs are going to be my preference when it comes to breakfast, as they are one of the most nutritious foods you can eat, even better if they are local and pasture raised. They offer quality and proteins and fats that will leave your blood sugar smooth sailing as you face the day. I recommend adding some veggies, like spinach, sweet potatoes and avocado for added fiber!
Swap No. 4:
Adding protein to your pancakes or bagels can be another way to enjoy these foods and support your blood sugar. There are many recipes out there that add Greek yogurt or cottage cheese or use almond flour or more eggs to offset the simple carbohydrates in flour that typically make up the bulk of these foods.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice
Iuvo is to delight. We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.