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Here’s How You Can Have a Healthy Low Carb Breakfast

by Lou-Ann Jordan Jun 20, 2022

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How do you have a healthy low-carb breakfast? Give up bread!

Some of you may question whether that is possible. Well, we’re here to tell you that it is. You can omit bread as an option and still enjoy a nutritious breakfast.

Many are doing it. For some, the choice is merely a preference, and for others, it’s another way of attacking and redressing their carbohydrate intake.

Either motivation is valid because a low-carb diet has significant health benefits. However, you should know that all carbohydrates are not created equal.

In 2014 a study posted in PLOS ONE found that refined carbohydrates increase the body’s levels of fatty acids. The raised levels make the risk of type-2 diabetes and heart disease higher. Additionally, and perhaps most importantly, low-carb diets are popular for resulting in weight loss.

Now decreasing your intake of carbohydrates has its initial side effects. It reduces your energy level, affects your mental health, and increases your risk of heart disease. However, you can alleviate the impact by lowering your carbs gradually.

Although you may want to go ‘hard-core’ eventually, why not take a simple first step, say no to bread. Now, we know breakfast is the most important meal of the day and so you will need to ensure your replacement leaves you feeling energetic and satisfied. 

Here are five healthy low-carb breakfast options that are nutritious and satisfying.

Quinoa fruit salad – Combine quinoa and fruit in a bowl. Add fruit favourites such as strawberries, sliced banana, papaya, honeydew melon and mango. Drizzle with a honey and lemon glaze.

Some health benefits: protein, iron, potassium, vitamin E, fibre

Berry yoghurt smoothie – Mix fresh or frozen strawberries, raspberries, blueberries, and plain yoghurt in your blender. Almond milk and a sliced banana are excellent additions to this meal.

Some health benefits: calcium, selenium, vitamin C, potassium

Oatmeal and fruit – Prepare oatmeal according to package instructions, and top with sliced bananas. A dash of cinnamon spices things up!

Some health benefits: iron, magnesium, folate, vitamins B1 and B5

Mango breakfast parfait – It’s all about stacking. Begin with rolled oats; add sliced mangoes, and top with plain yoghurt. Do two layers of these ingredients and dig in. For a nutritional boost, add chia or flax seeds.

Some health benefits: vitamin A and C, calcium, iron, potassium, fire

Cream of wheat porridge – Follow package instructions to prepare cream of wheat. Stir in pre-cooked pumpkin, sugar and cinnamon into thickened cream of wheat. It’s a porridge for champions. 

Some health benefits: protein, iron, calcium, beta-carotene, fibre

Try these five; we imagine you won’t miss bread. The best part is that they are healthy selections.  

Even if you don’t entirely forgo bread, they are excellent alternatives for one day in the week.

Sources: Women’s HealthMedical News Today and BBC Good Food.