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Dr. Laura Pipher

What’s in Your Breakfast?

With the wide array of options for breakfast meals, which one is best and how do you know?

There are many different opinions about what is considered the “best breakfast”, and there are even books dedicated to teaching people how to consume cake for breakfast & lose weight (easy to buy into right?).

Here is my take on it:

What does the Research say?

-Eating a breakfast high in protein and low in carbohydrates can decrease the sugar spike experienced in your blood following this meal, reducing the risk of type 2 diabetes 

-Consuming a breakfast high in fibre and protein, while limiting refined carbohydrates is beneficial for metabolic health promotion (maintaining healthy cholesterol levels, blood sugar, and weight)

-Consumption of a moderate amount of protein at each meal stimulates 24 hour muscle synthesis more effectively than consuming all your protein at dinner

Our typical breakfast options usually include: cereals (many with added sugar, little fibre and protein), fruit, pancakes, waffles, bacon, eggs & bread.

* So what’s wrong with this? Not all of these are bad, however many of these options are high in calories, low in many important micronutrients and low in fibre and protein. Consuming protein at each meal is important for maintaining proper blood sugar levels, building muscle throughout the day and decreasing the risk of type 2 diabetes and heart disease.

My Favourite Breakfast Options:

The most important thing when choosing what to eat for breakfast is to consider the quality of food you are consuming and ensuring (as with any other meal you consume) that there is protein (approx. 0.8g per kg– so a 150 lb (68kg) person requires at least 54g of protein per day)

1- Soups and Stews– Some people find this strange, but if you can consume some homemade soups and stews with a protein source & vegetables, this can be a very nourishing and hearty breakfast option

2– Overnight oats- You can get very creative with this recipe but heres a basic one (Add nut butters and nuts for sources of protein and healthy fats)

3- Eggs- These are so versatile and contain protein and many nutrients! Boiled eggs can be quick and easy, but if you are feeling more adventurous I love to chop up boiled eggs with some avocado, walnuts, cranberries and white onions, drizzle olive oil and apple cider vinegar to create a healthy fat filled salad for breakfast!

4- Protein Pancakes- I LOVE these pancakes, these are gluten free, delicious and filled with protein, oh and SO easy to make.

Combine equal parts: cottage cheese (choose full fat), egg whites, and oats [ I do 1 cup of each to feed 2 people (you may not be able to finish)]. Add all ingredients to a blender, cook on a pan, serve & enjoy with some real maple syrup & toppings of your choice!

Here is a DAIRY FREE option– Requires 1 large banana & 2 eggs – recipe here 

5- Fruit- Added to sources of protein, fruit (berries especially) can be an excellent start to the day

Tip- Add cinnamon to your berries for added benefits to stabilize your blood sugar


Yours in Health,

Laura Pipher

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