You know what they say: Breakfast is the most important meal of the day! It’s important to choose that meal wisely—especially when it comes to your choice of carbs. Starting your day with the right healthy carbohydrates can significantly impact both blood sugar management and weight loss goals. Complex carbohydrates, found in foods like whole grains, legumes, and fiber-rich fruits and vegetables, play a pivotal role. These carbs are digested more slowly than simple sugars, leading to a gradual release of glucose into the bloodstream. This steady release helps in stabilizing blood sugar levels, which is crucial for individuals with insulin resistance or diabetes, and supports overall metabolic health. Moreover, complex carbohydrates, high in dietary fiber, promote satiety and reduce cravings, aiding in portion control and potentially lowering overall calorie intake. This balanced approach not only supports sustainable weight loss efforts but also enhances overall well-being by providing sustained energy and promoting a feeling of fullness throughout the morning and beyond.
So, what are some of the best options out there when breakfast rolls around? To find out, we spoke to dietitians Kelly Costa, MS, RDN and Alyssa Pacheco. They highlighted berries, quinoa (yes, quinoa for breakfast!), oats, and sprouted bread. Learn more about the benefits of each below.
1. Berries
Although berries aren't typically seen as a common source of carbs, for Pacheco, they're a top choice among healthy carbs for individuals with insulin resistance. Bursting with flavor, versatility, and nutritional benefits, berries are a delightful addition to your diet. Pacheco emphasizes that berries are "packed with fiber and antioxidants," making them a powerful ally in promoting optimal blood sugar control.
Whether added to a yogurt bowl, blended into a smoothie, sprinkled on oatmeal, or enjoyed as a standalone snack with a handful of cashews, berries offer a tasty and nutritious solution to satisfy your sweet cravings while supporting your health goals.
2. 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!
3. Quinoa
Quinoa, hailed as a superfood, stands out as a fantastic healthy carb option. Pacheco notes that "this whole grain is a good source of fiber and protein for optimal blood sugar control."
Indeed, in addition to fiber, quinoa is an excellent source of protein, containing all nine essential amino acids. Protein is known for its role in promoting satiety and preserving lean muscle mass during weight loss. By including quinoa in meals, you can enhance their overall protein intake, which aids in maintaining a healthy metabolism and supporting weight loss efforts.
Quinoa's versatility makes it a fantastic choice to eat throughout the day, including as a nutritious breakfast option. Incorporating quinoa into breakfast dishes such as porridge, breakfast bowls, or even as a substitute for oats in pancakes and muffins can provide a hearty and satisfying start to the day. Its mild, nutty flavor complements both sweet and savory ingredients, making it adaptable to various preferences and dietary needs. Yum!
4. 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!
