Embracing plant-based breakfasts has gained popularity as individuals seek healthier and more sustainable dietary choices. Among the many advantages of plant-based breakfast choices, certain options have been linked to stabilizing blood sugar levels, promoting a faster metabolism, and supporting better digestion.
We spoke with Sheri Berger, RDN, CDCES, and author at Body Building Reviews; and Melissa Rifkin, MS, RD, CDN and Health Expert for Juice Plus+, to learn about two of the best plant-based breakfast options you should be eating for your blood sugar levels, boosted metabolism, and digestion. They shared that oatmeal and tofu scramble are some of the best options.
Oatmeal
Oatmeal, a versatile and plant-based breakfast staple, emerges as a nutritional powerhouse offering benefits that extend beyond mere sustenance. Its complex carbohydrates provide a steady release of energy, contributing to stable blood sugar levels and warding off energy crashes. Rich in soluble fiber, oatmeal supports better digestion by promoting a healthy gut environment and aiding in regular bowel movements.
"This choice is high in fiber and also provides some protein. The carb to fiber ratio of oats allows the food to have a lower impact on blood sugar than carb-based foods with minimal to no fiber. Plain oatmeal without added sugar supports your metabolism by being void of empty calories, additives and preservatives, providing a source of energy that is easy for your body to use. The fiber in oatmeal also helps to bulk up stool, allowing for easier and more efficient processing through the digestive tract," Rifkin says.
For breakfast, Rifkin recommends a hot oatmeal paired with nuts and berries.
Tofu Scramble
Tofu scramble, a delicious and plant-based breakfast alternative, offers a multitude of health benefits that contribute to overall well-being. Packed with plant-based proteins and devoid of cholesterol, tofu scramble supports stable blood sugar levels by providing a sustained source of energy throughout the morning. The protein content also plays a role in promoting a faster metabolism, aiding in weight management and calorie burn. Furthermore, the inclusion of tofu in the morning meal supports better digestion, as it contains essential nutrients and is easily digestible.
Berger reveals that "tofu scramble is a fantastic plant-based breakfast that will make you believe you are eating real eggs. Tofu is a complete source of protein that is also fiber rich. Scramble tofu with veggies to boost fiber and antioxidant content further and aid in blood sugar regulation and digestive health. Tofu veggie scramble paired with a slice of whole grain toast is well balanced with protein and complex carbs for blood sugar regulation and healthy digestion."
Berger concludes by noting that protein and fiber contribute to a slower digestion process, reducing the rapid entry of blood sugar into the bloodstream. This results in more stable blood sugar levels, as opposed to sudden spikes.
