Why Blood Sugar-Balancing Breakfast is So Important.
Blood sugar stability is more than just blood glucose levels, it’s a proxy for your insulin levels the real reason for metabolic issues. According to the National Heart, Lung, and Blood Institute, 1 in 3 adults in the US has metabolic syndrome. But, it doesn’t have to be you.
When it comes to curing metabolic syndrome, eating real foods and a balanced meal is key, which is why I’ve listed out how you should think about your first meal of the day.
Breakfast is literally just that, you’re breaking your fast. In a perfect world that would be about 12 hours from your dinner (so if you eat dinner at 8pm, then that’s an 8am breakfast).
The best thing to do is to make sure your breakfast is savory, not sweet, and has a good mix of your macros (protein, fat, and carbs). Protein and fat are going to make you feel fuller for longer so this is a part that you shouldn’t skimp on.
What Should Your Plate Look Like?
I like to use the general guidelines when putting together my breakfast meal:
1/2 of your plate is your vegetables (think leafy greens or broccoli for fiber)
1/4 of your plate is a protein
1/4 of your plate is carbs
Of course, if you’re making an omelet just make sure you’re eyeballing!
What Order Should I Eat My Food?
The order in which you eat your food is important too. The fiber (soluble and insoluble from the vegetables) lines your intestines so that fewer carbohydrates are absorbed. This is why it’s important to eat the following way (if possible):
First) Non-starchy veggies first (your lettuces/cruciferous veggies)
Second) Protein and fat
Last) Carbs and sugar (even if it’s a carby starch like sweet potato)
This order is going to give you the best blood sugar control and will prevent the huge spikes and crashes that are responsible for those “hangry” episodes.
Meal Ideas
You’re probably thinking, sure that’s great and all, but what CAN I actually eat? The
This is not a restriction, but rather a mindset shift.
If you’re wondering what breakfast could look like here are a few of my go tos:
Romaine lettuce with vinegar and olive oil, 2-3 eggs (any style) cooked in ghee or olive oil, 1/4-1/2 avocado, and 1/4 cup of berries
If you eat dairy try Greek Yogurt (plain) with 1/4 cup of berries
Smoothie with clean protein powder, berries, spinach, MCT oil/avocado, and a spoonful of nut butter
Omelet with your favorite veggies
Non-oat “oatmeal” made of almond meal, or chia seeds/hemp seeds
Chia pudding (no added sugar)
Balanced Meals for Better Hormones
When you eat meals that don’t spike your blood sugar, you’re setting yourself up for better and balanced hormones. Glucose spikes are responsible for a multitude of health issues, and insulin resistance is the main driver for metabolic syndrome.
The best thing you can do for your health is to eat whole. unprocessed foods and breakfast is a great place to start!
