Just because you stay away from frosted pastries and cereal with cartoon characters on the box doesn’t mean your breakfast is healthy or will keep you satisfied 'til lunch. Sometimes the problem isn’t so much what’s in your breakfast, but rather, what’s not.
"One of the most common ways people turn their breakfast into an energy-draining sugar bomb is by not including protein and fat with their carbohydrate-heavy meals," says Stephanie Dunne, RD, a Manhattan-based dietitian.
So if you typically have flavored oats or a fruit smoothie (options that are usually low in fiber and protein), your breakfast is likely getting converted into sugar and then quickly digested. To help you start your day off right—and stave off those mid-morning stomach rumbles—we asked nutritionists to share fixes for the six most common breakfast slip-ups.
1. YOU DON'T MEASURE YOUR FRUIT.
 |
| DARRENFISHER/GETTY IMAGES |
The flavored yogurt, fruit juice, and sweeteners you're also adding to your morning blend aren't helping the blood sugar situation, either. You can do so much better.
The Fix: To avoid the energy crash, make at least half of your smoothie fibrous vegetables, says Rachael Link, RD, a Manhattan-based dietitian. "They're lower in calories and don't load up on the sugar," she explains. "Spinach is a popular choice because other ingredients easily mask its taste, but any vegetable will work." She also recommends blending in no more than 1 cup of fruit and sticking to those that are naturally lower in sugar, like strawberries or blackberries.
Rebecca Lewis, in-house dietitian at HelloFresh, suggests skipping fruit juice and using low-fat milk (a great source of protein), unsweetened coconut water, or plain ol' water instead. "Even with 100% fruit juice, what you end up consuming is a high-calorie and high-sugar drink."
2. YOU'RE BUYING GLUTEN-FREE ALTERNATIVES.
 |
| ANNA_SHEPULOVA/GETTY IMAGES |
The Fix: To get your flapjack fill, try this healthy hack from Thompson: "Blend a ripe banana and mix with two eggs and two tablespoons of coconut flour. Pour the batter into a pan greased with coconut oil or butter and top with full-fat whipped cream." Unlike starchy pancakes drizzled with sugary syrup, this recipe provides healthy fats and protein to help keep hunger at bay. If you're set on your regular or gluten-free pancakes or waffles, limit yourself to one. Top it with butter instead of syrup, and pair it with a sausage link for some added protein and satiating fats, Thompson suggests.
3. YOU LIKE JAM ON YOUR TOAST.
 |
| CELIAYU/GETTY IMAGES |
The Fix: Opt for whole or sprouted grain bread instead of white to add some filling fiber and protein to your morning meal. And while you're at it, swap the sugary jam for some no-sugar-added nut butter, Dunne suggests. If you want to add a bit of sweetness to your slice, a few mashed blueberries or sliced strawberries with a dash of cinnamon should provide the flavor you're after—without leaving you hungry.
Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast:
4. YOU DON’T THINK TWICE ABOUT YOGURT OR OATMEAL TOPPINGS.
 |
| MARIASHUMOVA/GETTY IMAGES |
The Fix: Top your breakfast with nuts, nut butter, or unsweetened coconut flakes to add protein and healthy fats to your meal and boost its staying power. And instead of your usual sweetener, consider cooking your oats with a mashed banana or unsweetened applesauce and a little cinnamon, suggests Lindsey Janeiro, RDN, a dietitian in Sarasota, Florida. "The natural sweetness from the fruit and a sweeter spice like cinnamon will add a lot of flavor without added sugar." Nutmeg or a splash of vanilla extract can add to the taste, too. If you can't stomach your oats without some sort of sweetener, limit yourself to one teaspoon or less, advises Link, and stick to honey or maple syrup—since they're sweeter than sugar, you can get away with using less, without sacrificing flavor.
5. YOU'RE USING THE WRONG PROTEIN POWDER.
 |
| DEYMOS/GETTY IMAGES |
The Fix: Opt for a protein powder with a very low carb content, Bowers advises. Shoot for less than 2 grams of carbs per serving (typically one scoop), but no more than 4 grams. "Sugar spikes occur when the body receives a large simple carb (aka sugar) load," she explains. "This makes blood sugar rise, but only temporarily. Without the complex carbs that digest slower and keep blood sugar steady, drops occur rapidly." Translation: You're hungry again way too soon.
Finding it difficult to make the switch? Try using banana, strawberries, or pineapple to flavor your smoothie instead. These foods contain fiber, which will help to blunt the hunger-fueling effects of the sugar. Remember though, limit yourself to one cup of fruit max!
6. YOU HATE THE TASTE OF COFFEE—AND DO WHATEVER YOU CAN TO DISGUISE IT.
 |
| TETRA IMAGES/GETTY IMAGES |
The Fix: "Keep your coffee simple," Kantor advises. "Get used to drinking coffee black or with cream only, and you can save at least 10 grams of sugar." If you only like your cup o' joe sweet, Kantor recommends using stevia in moderation. Unlike Splenda, this plant-derived sweetener is all natural and won't provoke your body to pump out insulin, he explains. Janeiro also suggests mixing in spices and flavors that taste sweeter without added sugar, like fresh mint, cocoa powder, cinnamon, or pure vanilla extract.
No comments:
Post a Comment