Learn to Make Carbohydrate-Rich Breakfasts

Some people say that breakfast is the most important meal of the day, because it’s the meal that finally breaks the fast from the previous night.  Breakfast also prepares us for the day, and gives us energy and vitality.

Currently, very few people give breakfast the importance it deserves; either to save time by not preparing a complex meal, or simply because they don’t feel hungry in the morning.

Consequences of NOT eating breakfast

Fasting may be a common practice, but it is not very advisable.  People that don’t eat breakfast could feel tired throughout the entire day.

They also may experience problems concentrating, as well as difficulties in solving problems, unlike those that do eat breakfast.

Another consequence of not eating breakfast is undoubtedly a loss of muscle mass.  The body often times uses proteins as a source of energy, and not body fat, which translates into a slower metabolism throughout the day.

And lastly, it has been shown that people who do not eat breakfast frequently feel hungrier at other meal times, which is why often times they end up eating in excess.

Carbohydrates, a source of energy

Carbohydrates are a group of macronutrients whose primary function is to provide the body with energy, especially the brain.

Often times carbohydrates are blamed for excess weight and obesity, but it’s not the carbohydrate itself that causes weight gain, but rather, consuming it in excess.

There are two types of carbohydrates: simple and complex.  The first kind provide immediate energy, but this is normally a fleeting energy.  Too much of it is related to high glucose levels in the blood.  Complex carbohydrates on the other hand, take much longer to digest, and therefore provide a more efficient form of energy.  These are generally the most highly recommended in the diet.

It’s easy to identify foods that are rich in simple carbohydrates.  These are sugary foods, like honey, sugar, caramel, ice cream, pastries, jams, fruit, refined flour, fruit juices, and more.

Sources of complex carbohydrates include whole grains, some vegetables, legumes, like lentils, green beans, garbanzos, etc.

Breakfasts rich in carbohydrates

For the appropriate amount of energy, an appropriate amount of carbohydrates in the morning could be perfect.  It’s also a good idea to add proteins like dairy, and fats to your breakfasts.  This will make it a balanced meal and will provide more energy.

The following breakfast options are easy to prepare and provide energy for the day.

Smoothie and toast

Smoothies are great for starting the day.  They are easy to prepare and you can add various sources of carbohydrates to them.

Ingredients:

• 1 ½ c. skim milk
• 1 banana
• 1 tsp. honey
• 1 Tbsp. rolled oats

Directions:

Blend all ingredients and serve.

You could also drink it with two slices of toast with peanut butter, or with queso fresco cheese.

Fruit with Yogurt

A good cup of fruit with yogurt can provide sufficient carbohydrates for the day, and it’s also easy and quick.

Ingredients:

• 1 c. low fat yogurt, this can be flavored
• 1 apple
• ½ banana
• ½ c. papaya or cantaloupe
• 1 Tbsp. diced walnuts
• ¼ c. muesli

Directions:

Slice the apple, cantaloupe, and banana, and serve in a dish.  Then spread the yogurt over your fruit.  Lastly, add the muesli and nuts, sprinkling them on top.

Fiber-rich cereal

A lot of people may think that cereal is not a complete or nutritive food, but if you choose correctly, and combine it properly, this can be the base of a complete breakfast.  As a general rule, we recommend avoiding sugary cereals, or anything that has a lot of flavor added to it.

Ingredients:

• 1 c. fiber-rich cereal
• 1 c. skim milk
• 1 c. strawberries
• 1 handful of walnuts

Directions:

Serve the cereal only with the milk, then add the strawberries and diced walnuts.  You could also leave the strawberries to the side, however you prefer.

Oatmeal

Oatmeal is one cereal that is rich in fiber and excellent for maintaining healthy cholesterol levels.  It is also a perfect breakfast for cold weather.  There’s nothing quite like a bowl of oats to warm up the body, and fill it with energy.

Ingredients:

• 50 grams oats
• 1 c. skim milk
• 1 cinnamon stick
• 1 tsp. honey
• 1 Tbsp. diced walnuts
• 1 apple

Directions:

Cook the oats with the milk and cinnamon.  Allow it to thicken, then remove from heat.  If you’d like a runnier consistency, add more milk.  Once you’re ready to serve, sweeten with honey.

Add the walnuts, the apple can be eaten along with the oats.

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