Keeping your blood sugar levels stable is a crucial part of losing weight. There are several reasons for this, including the fact that when your blood glucose levels spike, your body releases a hormone called insulin, which leads to more fat storage. Additionally, blood sugar spikes and crashes can lead to cravings for sugary foods—and we all know consuming too much sugar can result in health consequences, including weight gain.
That’s why it’s especially crucial to choose a healthy breakfast each morning—namely, one that can stabilize your blood sugar rather than spike it. That’s where complex carbs come in. As Kelly Costa, MS, RDN explains, “Complex carbohydrates, often referred to as complex carbs, are foods rich in fiber, vitamins, and minerals, and they take longer to digest, providing a steady source of energy and helping to regulate blood sugar levels.” These serve as a great alternative to refined carbs, which are likely to spike your blood sugar and lead to weight gain over time.
So, what are some of the best complex carbs to eat for breakfast? Costa told us that steel-cut oats and sprouted grain toast are among the tastiest, healthiest choices to keep your blood sugar in check and promote a slimmer waistline. Learn more about the benefits of each below.
1. Steel-cut oats
There's no overestimating the health benefits of oatmeal. This is one of the healthiest breakfast foods around. It's rich in fiber, versatile, and so tasty. According to Costa, eating steel-cut oats in the morning is also a fantastic way to keep your blood sugar levels stable and lose weight.
"Steel-cut oats are a great whole-grain option that is slowly digested and thus provide a steady release of glucose into the bloodstream, helping to stabilize blood sugar," she explains. Plus, you can mix in healthy toppings for an added bonus!
"For a nutritious breakfast, consider cooking steel-cut oats in water or unsweetened plant-based milk and topping them with mixed berries, which offer an additional fiber boost and a natural sweetness," she says. Yum!
2. Sprouted grain toast
Who doesn't love a nice slice of toast in the morning? Unfortunately, many bread options, like white bread, come with serious health consequences when eaten in excess. Sprouted grain bread, however, is one exception. Costa sings the praises of this bread, especially when it comes to blood sugar and weight loss—and luckily, it's delicious too.
"Sprouted grain toast topped with avocado provides a perfect balance of complex carbs, healthy fats, and fiber, promoting stable blood sugar levels and aiding in weight management," she says.
And just as with oatmeal, there are so many ways to prepare toast to suit your preferences and get more health benefits out of it. Avocado toast is one great, healthful option in particular. "Preparing this for breakfast is as simple as toasting your sprouted grain bread and spreading ripe avocado on top, optionally sprinkled with a pinch of pepper and lemon juice for added flavor," Costa tells us. Our mouths are watering!
The bottom line
Although there are many tempting, sugar-filled breakfast foods out there, it's important to remember that a nourishing your body with nutritious foods—especially first thing in the morning—is one of the most crucial components of your overall health. And if a flatter belly and stable blood sugar is your goal, swapping those refined carb-loaded pastries with complex carbs like these is always a good idea. Your body will thank you!
