Why Savory Breakfasts are the best Choice for Less Sugar Cravings During The Day
When it comes to breakfast, many of us tend to reach for sweet options like pastries, sugary cereals, smoothies, Juices, or pancakes drizzled with syrup. However, opting for a savory breakfast instead can have a significant impact on your energy levels, hunger hormones, weight, and sugar cravings throughout the day.
What happens to your body when you eat food
The food you eat breaks down in your body into glucose, which enters your bloodstream. This triggers the release of insulin, a hormone that helps transport glucose into your cells for energy.
When you eat sugary and refined carbs, your body may end up with more glucose in your bloodstream than it actually needs. This is called a "high glucose spike" or "high blood sugar spike."
Your body takes the glucose it needs and turns it into energy. Any extra glucose gets stored in your liver, muscles, and possibly as body fat.
But here's a tasty tip: when you pair your carbs with fibers, proteins, and fats, your body takes its time digesting and absorbing those carbs. This means the glucose enters your bloodstream at a slower, steadier pace.
With this gentle flow of glucose, your body can use it better for energy. It's like a sweet, slow dance that keeps your blood sugar levels happy and balanced, without the spikes and dips.
why are high blood sugar spikes bad for your health in the short and long term
Frequent high glucose spikes cause short-term symptoms such as constant hunger, cravings, chronic fatigue, poor sleep, migraines, and many more. In the long-term you can experience symptoms such as acne, arthritis, risk of cancer, weight gain, depressive episodes, gut issues, heart disease, infertility, PCOS, type 2 diabetes, endometriosis, fatty liver, fast aging and much more.
sugary breakfast spike your blood sugar high. Savory breakfast keep it at normal range.
Savory breakfasts often feature a symphony of protein-rich foods and healthy fats, such as eggs, meats, nuts, and seeds. These macronutrients orchestrate a gradual release of glucose, ensuring a steady energy supply devoid of sudden spikes and crashes. The inclusion of fresh vegetables and whole grains in savory breakfasts provides an abundance of dietary fiber. This essential component slows glucose absorption, promoting stable blood sugar levels and reducing the likelihood of a mid-morning energy lull.
@theGulcoseGoddess is worth following on Instagram for great visuals on how food impact blood sugar spikes.
The savory breakfast formula
Protein + Fat + Fiber + Carbs (optional)
In the pursuit of a healthy life, every choice matters. By selecting a savory breakfast brimming with protein, healthy fats, and fiber, you make a conscious decision to prioritize your well-being.
From the velvety texture of a perfectly poached egg atop a bed of wilted spinach to the creamy richness of mashed avocado adorning artisanal toast, the possibilities are endless. Here are 7 examples of savory breakfast options that are less likely to cause a rapid spike in blood sugar levels. Recipes are easy to find on Youtube:
Spinach and feta cheese omelette: Eggs, spinach, and feta cheese provide protein and healthy fats, while spinach adds fiber. Add a toast (optional)
Avocado toast with smoked salmon: Whole grain toast topped with mashed avocado and smoked salmon offers healthy fats, protein, and fiber.
Breakfast burrito with scrambled eggs, black beans, and salsa: A whole grain tortilla filled with scrambled eggs, black beans, and salsa provides protein, fiber, and complex carbohydrates.
Tofu scramble with vegetables: Sautéed tofu with mixed vegetables like bell peppers, onions, and mushrooms offers protein and fiber.
Greek yogurt with nuts and seeds: Plain Greek yogurt topped with a mix of nuts and seeds provides protein, healthy fats, and some fiber.
Chia seed pudding with almond milk and berries: Chia seeds soaked in unsweetened almond milk and topped with berries offer fiber, protein, and healthy fats.
Egg and vegetable frittata: A baked frittata with eggs, vegetables like zucchini, and herbs offers protein and fiber.
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Remember, portion control and individual tolerance to certain foods may vary, so it's essential to monitor your own blood sugar response and adjust accordingly.
