3 Breakfasts That Won't Spike Your Blood Sugar

3 Breakfasts That Won't Spike Your Blood Sugar

For years we've been told that breakfast is the most important meal of the day, but with the rise in IF and time-restricted eating programmes, we're now being told that skipping breakfast may not only be ok but could even be healthy.

With this one, it's not an either-or. The truth is that what we eat for breakfast IS incredibly important, regardless of what time we do it.   

Studies have shown that eating a breakfast that spikes blood sugar beyond a healthy parameter can have pretty serious consequences. Firstly, it can cause rebound hypoglycaemia - in layman's terms, we'd call this a sugar or energy crash. When we eat a breakfast with a high sugar load, we pump out insulin to help regulate blood sugar. This causes the body to overshoot how much insulin the body actually needs and subsequently, our blood sugar dips below its pre-meal baseline. This dip shows up as a crash in energy or mood, a spike in anxiety, lack of focus, lethargy, hunger and more. If this response is chronic - say, from a daily breakfast of croissants and cereals - it can wreak havoc on many aspects of our health. 
 
The best-for-blood-sugar breakfasts are the ones that can deliver important macro and micronutrients that will fuel the metabolism and results in a gradual, manageable, rise and slow fall of blood sugar. Data collected through the use of continuous glucose monitors has revealed some of the best and worst breakfasts for glucose regulation, regardless of individual circumstances. In some of the worst, we see pastries and baked goods, bagels with toppings like jam and cream cheese (processed, not natural) and sugary breakfast cereals which, unfortunately, are primarily marketed to children. In some of the best, we find egg dishes like frittata, egg with avocado, and omelettes, as well as whole food options that are rich in protein, fat and phytonutrients, like greek yoghurt with berries/nuts/seeds, low fruit/whole food smoothies, and chia puddings. 
 
Whether your first meal is at noon or you're an eat-before-work type of person, aim to include protein, fat and fibre in the first meal of your day. To help you avoid falling into an energy-draining slump with your weekly menu, we've pulled 3 recipes we love that help us, and our blood sugar, stay balanced. Enjoy!

Baby Kale + Sriracha with a Soft Egg on Toast  

Serves 2 

Ingredients:

1-2 eggs per person
2 handfuls baby kale, washed and ready to eat*
1 tsp tamari
1 tsp olive oil
1-2 slices of gluten-free bread per person, we use the Artah buckwheat loaf **
2 tsp coconut oil (optional)
1 tbsp dukkha
1 tbsp sriracha 

Method:

  1. Bring a pan of water to a boil and then reduce to a very low simmer. If using fresh eggs you will not need to add vinegar to the water. Using a whisk, create a whirlpool in the water and crack the eggs into it. Poach for 3-4 minutes until the whites have set and the yolk can hold its shape firmly.  
  2. Toss the baby kale with the tamari and oil. 
  3. Place the ARTAH bread in the toaster or warm under the grill. Once warm spread the coconut oil over the toast to melt. 
  4. Place some kale on the toast and top with the soft eggs. Sprinkle over dukha and finish with sriracha. 

NB 

*Use normal kale if you need to and shred it into bite size pieces. Alternatively, spinach is also lovely in this recipe.  
**If you have access to the Membership, see monthly make aheads for Loaf of the Month recipe. If not, choose a whole grain loaf with natural ingredients, like german rye, gluten free sourdough or buckwheat buns. 

Paleo Pancakes with Berries, Coconut Yoghurt + Toasted Almonds

Makes 4-6 small pancakes

Ingredients:

100g (1 cup) almond flour
1 tsp baking powder
2 tsp psyllium husk (optional)
Pinch of salt
1 egg, beaten
2 tsp olive oil
100-110 ml (1/2 cup) plant milk
1-2 tbsp coconut oil
4 tbsp flaked almonds *toasted
2 tsp cinnamon (optional)
Fresh berries of your choice
A dollop of coconut yoghurt

Method:

  1. In a bowl combine the flour, baking powder and salt and stir to combine. Whisk in the egg, oil and plant milk gradually so no lumps form. 
  2. In a crepe or large frying pan on a medium heat, melt some of the coconut oil. Once melted add a spoonful of the pancake mix. Once little bubbles begin to form on the surface, flip the pancake and finish cooking the other side for a further minute. Repeat until all of the batter has been used up. 
  3. Top each pancake with a spoonful of coconut yoghurt, some berries, flaked almonds and a tsp of cinnamon.  

Buckwheat Crêpes with Scrambled Egg, Watercress + Sumac  

Makes 4 crepes

Ingredients:

For the crêpes —

125g (1 cup) buckwheat flour 
1/4 tsp salt
1 egg, beaten 
300g (1 1/2 cups) water

For the eggs—

1-2 tbsp coconut oil
1 tbsp coconut or olive oil
4 eggs, beaten 
1/4 tsp salt 
1/2 tsp cracked black pepper 
2 handfuls watercress 
1-2 tsp sumac 
Drizzle good quality olive oil 
1 tsp cracked black pepper, (optional) 
1 tbsp pickled onion, (optional) 

 Method:

  1. Combine the flour and salt in a bowl, add the egg and then slowly whisk in the water.  
  2. In a crepe or large frying pan on a medium heat, melt the coconut oil until it begins to bubble. Using a ladle, spoon a generous amount of the batter onto the pan and spread it out to cover the whole area. Cook for a minute or so until little bubbles appear, flip the crepe and cook for a further 30 seconds to a minute. Transfer to a warm plate and continue to cook the rest of the batter.  
  3. In a medium frying pan on a medium heat add the oil. Pour the eggs into the pan and leave them to sit for a moment or two until the edges look cooked. Using a spatula, gently pull the eggs around the pan a few times being careful not to over scramble. This will give you silky smooth eggs. Remove from the heat as soon as they are just under, as they will continue to cook.  
  4. To assemble, spoon the eggs evenly across the crepe, top with some watercress and a tsp of sumac  
  5. Finish with a drizzle of oil, some more cracked back pepper and pickled onion.  

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