Pancakes, waffles, French toast, oh my! These classic dishes are extremely delicious and comforting, but should they really be considered breakfast foods? Unfortunately, no! Considering they contain lots of sugar and processed carbs and little protein, you might as well indulge in dessert for breakfast.
What you eat for breakfast sets the tone for the food choices you make for your entire day. Consuming sugar and processed carbs causes an excessive spike in your blood sugar levels. When your blood sugar levels are heightened, high levels of insulin are released into your bloodstream, working to bring your blood sugar back into balance. When this occurs, you switch from burning fat to storing fat, resulting in the processed carbs you consumed being stored as excess body fat rather than utilized as fuel.
When insulin works overtime to balance your blood sugar levels, it unintentionally removes too much sugar from your bloodstream, leading you to experience low blood sugar, also known as a sugar crash. Your sugar crash tricks your brain into falsely believing you’re still hungry and need more carbs to satisfy you. You then indulge in more carbs, the process is repeated and a vicious cycle begins. So when you consume those heavenly cinnamon rolls for breakfast, you are setting yourself up for a blood sugar roller coaster of a day.
All carbohydrates are broken down into sugar and secreted into the bloodstream. When eaten with protein and fat, sugar is released more slowly, preventing you from experiencing those sugar highs and lows.
Our advice: Start your day with a balanced breakfast composed of carbs, fats and protein that nourish and fuel you properly. Not only will you stabilize your blood sugar, enjoy greater amounts of energy and minimize food cravings, but you will also encourage yourself to continue making healthier food choices throughout your day.
Now you know the facts about what those “dessert” breakfast foods are doing to your body. But what if you love eating them too much to push them aside? We’ve got good news! It’s possible to say “no” to riding the sugar roller coaster without depriving yourself of your favorite comforting breakfast foods.
With the five low-carb recipes below, you can indulge in fresh-out-of-the-oven cinnamon rolls, warm, fluffy pancakes and more. These recipes contain mostly whole foods, have little added sugar, are high in protein and are simple to prepare! Try these low-carb breakfast recipes and set yourself up for a successful day!
EGG WHITE CINNAMON ROLLS
Cinnamon rolls no longer have to be a guilty pleasure, thanks to this flourless breakfast inspired by Snapguide. The low-carb breakfast recipe swaps the flour for egg whites to make light and fluffy cinnamon rolls that won’t weigh you down. Processed carbs aren’t just found in flour, though—to ensure this dish remains low in carbs, double-check that sugar hasn’t snuck its way into your protein powder, plant-based milk or Greek yogurt.