This month’s nutrition game changer (NGC)* relates to breakfast. While I may not agree with the common sentiment that breakfast is the most important meal of the day (they’re all equally important), I have found that getting breakfast right can set you up for good energy all day. On the flip side, a couple of commonly-made breakfast mistakes can set you up for a day of cravings.
I’ve found that having a sugary breakfast can set you up to ride the blood sugar roller coaster all day long. By blood sugar roller coaster, I mean having your blood sugar spike after breakfast to subsequently cash making you crave sugar. After you eat the mid-morning donuts your blood sugar will spike and then crash again by lunch. And, again and again all day long.
I learned this one personally. While I always ate breakfast, for many years my breakfast of choice was toast with butter and jam and some fruit. I craved those donuts mid-morning, and other sugary treats all day long. I simply blamed it on my sweet tooth. When I switched up my breakfast to some plain yogurt with fruit, I noticed that I my sugar cravings decreased the whole day. I’ve continued to evolve my breakfast to be overnight oats, topped with nuts or seeds and fruit and I have fantastic energy all day long. Sure, I still enjoy something sweet most days. But it’s by choice. I’m not feeling controlled by my cravings.
Subsequently, I’ve found that I’m not the only one for whom this is an effective strategy. Decreasing the sugar (with a goal of completely removing the added sugar) at breakfast is something that I recommend for almost all of my clients. It consistently results in reduced cravings all day long.
To clarify, I’m talking about added sugars – not the natural sugar found in fruit. Added sugar is found in many seemingly-healthy breakfast cereals, in jam, in “fruit” yogurt, and when you add it to your coffee or tea.
Now if we’ve been connected for a while you’ll know that I’m not an anti-sugar hardliner (check out my “Why I’m Anti-Anti-Sugar” post). Healthy eating certainly can include the pleasure of sweets. I recommend enjoying them later in the day so that they don’t cause you day-long cravings.
*A Nutrition Game Changer (NGC) is a food or habit that has made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase. I share one NGC each month.
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