Think for a second about the typical breakfast carbs. Things like croissants, pastries, and sugary cereals come to mind, right? You may have sworn off carbohydrates for breakfast thinking they are all just empty calories, but that couldn’t be farther from the truth! Your body needs glucose to function. Carbohydrates offer the best form of energy to get you going for the day.
Which carbs are best?
The glycemic index (GI) measures how quickly your blood sugar rises after eating a particular food. You want to pick carbs that are low on the GI, so that you don’t experience a mid-morning slump as your blood sugar crashes down. Carbohydrates low on the GI include:
- Brown Rice
These grains will give you the fuel you need to keep your energy up until lunch. By picking something in the least-processed form possible you are ensuring that you are getting the benefits from the whole plant or seed, rather than the best parts being stripped away.
The best way to eat carbs for breakfast
- Oats, barley, and quinoa make lovely porridge when cooked and mixed with water or milk. You can add in fruit, nuts, and seeds if you like your breakfast sweet, or add some chopped herbs and a poached or fried egg for a savoury meal.
- Eating bread made with whole grains can give you a great jump start on the day. Eat it with nut butter or jam, or make a sandwich for yourself.
- Granola made with any of the low-GI grains will make a light but filling breakfast when combined with nuts, seeds, nut butter, fruit, and yogurt. You can easily make it yourself, or purchase it from a local health food store.
- In countries where rice is a staple, many people eschew a sweet breakfast for the more savoury option of rice. An easy rice breakfast can incorporate last night’s leftovers, stir-fried with the rice, and topped with an egg. Very filling, and very fast!
Think outside the box!
If you are someone who doesn’t care for breakfast foods why not turn to your favorite lunch or dinner dishes for inspiration? As mentioned, leftover stir-fry is a delicious option. If you love pasta, choose some brown rice or quinoa pasta to have. Love sandwiches? Who says they can only be for lunch? The point is to get your energy up in a sustainable way, so that you don’t turn to caffeine or sugar to get you to your next meal.
Whatever your preference for breakfast, always be mindful of what you’re eating. If you take a few minutes to put together a hearty, filling meal, you will have steady, reliable energy to take you through the day.