Remember how your mother never let you leave the house without a healthy breakfast? Turns out she was right to do so. Breakfast is the most important meal of the day but from what we know today, it's even more important to know the order in which the food should be consumed. For example, contrary to the TV commercials you watched growing up, a sugary bowl of cereal may not be the best way to begin your day. Science has proved that food order has a big impact on blood sugar levels and consequently, satiety. So what is the right way to go about this?
It's best explained by Jessie Inchauspé, the scientist behind Glucose Goddess. “Starches or sugars are the first thing to reach the stomach. There they are broken down into glucose molecules that reach the bloodstream at high speed”. This creates a glucose spike. And while a fruit smoothie or a bowl of cereal may be tempting to eat because it is easy to prepare, you could end up with a glucose spike that will leave you hungrier, low on energy and craving snacks between meals. “Ideally, a savoury breakfast will keep you full for four hours because you're eating enough protein, which is very important for women. We don't eat enough protein. We need one gram of protein per pound of body weight,” she explains. In addition to helping increase muscle mass, tissue repair and hormone balance, a high-protein breakfast will help you feel satiated for longer and the rest of the day.
The problem with fruit smoothies is that the blender blades pulverize the fibre found in the fruit, and fibre is key to keeping blood sugar stable. But if from time to time you need to resort to smoothies for practicality (the 9-to-5 life spares no one) learn how to prepare them like an expert– with protein as the main ingredient. Greek yoghurt, nuts and nut butters are good sources of protein too. Also, don't forget to include a healthy fat, which can be added with coconut oil or avocado. If you absolutely need something sweet in the morning, try eating whole fruits with skins–apples and berries are great and they are also packed with antioxidants. Don't forget to add lots of vegetables as they will help increase your fiber intake. However, if you have digestive problems, you'd better repair your intestinal flora before eating too many raw vegetables, as they can cause a lot of gas. With all of this in mind, here is a healthy breakfast smoothie recipe that's high in protein and taste too.
High protein breakfast smoothie:
- 1 serving of mocha-flavored protein powder
- 1 cup frozen berries
- 1 scoop unsweetened Greek yogurt
- 1 cup spinach
- 1 cup unsweetened almond milk
- 1 tablespoon chia
- ½ teaspoon cinnamon
- Ice to taste
Also read:
The best time to eat breakfast, according to a nutritional expert
4 healthy Indian breakfast recipes that will get you through the week
6 Maharashtrian breakfast recipes to amp up your morning meal
