4 ideas for a healthy breakfast without added sugars
Difficult to have a healthy breakfast in a country where coffee-croissant is raised to the rank of state religion. Yet even the official recommendations point us to a meal too sweet, especially for the first hours of the day. But what do we eat when we wake up? Let’s see.
Why avoid sugar at breakfast?
If it is better to have a light hand on sugar, it is because it is he who causes the famous munchies of 10 or 11h. Without even noticing, you can ingest up to 20 pieces of sugar by following the French model of “balanced breakfast”: a cereal product, a dairy, a drink and possibly a fruit.
But … White bread or cornflakes, jam, fruit juice, yogurt … All these products contain sugar, sometimes in large quantities. However, science has shown the many harmful effects of excess sugar: weight gain, fatigue, irritability, skin problems, diabetes …
Worse, sugar calls sugar. The more you ingest, the more you want. Indeed, in response to the rapid rise in the level of blood glucose, the pancreas produces insulin to lower it … until hypoglycemia. And paf is the craving, which usually results in a desire for sweet. A real vicious circle, with the risk, in the long run, to develop insulin resistance and therefore type 2 diabetes.
First steps towards a healthy breakfast: prefer naturally occurring sugars
Of course, glucose is necessary for the functioning of our body: it is the fuel of the brain and muscles. But in excess, it turns into fat and can lead to weight gain, diseases …
So, to minimize our daily sugar intake, we can start by eliminating the added sugars presented in processed industrial foods (which contain almost all of them) or in hot drinks, pastries, etc. that one sugar oneself.
The hardest thing with sugar is detoxification. Once the habit is lost, we quickly find this disgusting taste. If you can not do without, at least prefer the more natural forms and less refined honey, agave syrup , maple syrup , coconut sugar , muscovado …
What is the difference between natural and refined sugar? In itself, nothing: the effects are the same on health. But at least natural sugars are not drained of their nutrients and properties! For example, fruits are full of vitamins, minerals … that industrial cakes do not contain. Honey is antibacterial, helps fight against cough … Unlike white sugar from beet, which provides nothing but a sweet taste. You follow me ?
In short, it is good to limit crackings to dessert or afternoon tea. But also to rethink his breakfast .
Some habits to change for a balanced breakfast
1. Replace the juices with fresh fruit
Well, what did they do wrong, fruit juice? You start to have your slap, this bullshit. Yes, a fruit is cute. But in juice, it’s mostly a full cargo of sugar that falls to the bottom of your stomach, without the whole process of chewing (where digestion begins) and without the fruit fibers that limit the absorption of sugars.
Both are indispensable for satiety. Morality: we avoid the juice, and more generally we limit the fruit for breakfast, except the very low sugar like red fruits, for example.
2. Swap jams for compotes (without added sugars of course)
A jam consists of 60% of … Sugar. Pure. In short, a very bad choice to start the day!
If you like to spread, prefer spreading applesauce without added sugars , sometimes referred to as apple puree. Cooked, fruits are better digested by the body in the morning!.
3. Say goodbye to bread, crackers and white bread
All industrial versions of bread are to be banned, including your baker’s white flour baguette. These are empty calories, with an addition of salt and sugar as flavor enhancers.
If you are a fan of bread, prefer (bread) bread to whole wheat flour, rye or spelled flour and pure sourdough.
4. Forget about industrial cereals
Ultra-processed and bursting with sugar, cereals have no nutritional value. Including when they display wheat fields and fruits on the package. Or that it promises you a little weight. Seriously, who has already lost weight by eating that?
Better to make your own muesli, but we will come back
5. Choose natural yoghurt
If you consume yoghurt, avoid sweet and scented versions, including “lightened”. The fat is replaced by sugar. And even if the calorie counter drops on the label, your weight on the scale, him, no. (Since the excess sugar is transformed into … Yeah, you have to follow, huh?)
6. Rediscover oilseeds
We have demonized the fat a lot. However, good lipids are also essential to our good health. Of course, everything is a question of measurement. But a handful of almonds, nuts, hazelnuts, or a (fine) layer of oilseed puree provide good fats, proteins and minerals, in addition to being very satiating.
4 recipes for a healthy, balanced breakfast with no added sugar
And concretely, what are we eating? I am not a nutritionist: I am interested in the subject, even if I do not know it in every detail. With the following four recipes, I offer you nothing but four experiences of breakfasts that fill me with energy and are not followed by a desire to smash the cupboard at 10 am. If you have others, do not hesitate to share them!
The homemade muesli
Remember, I was telling you to make your own muesli (a mixture of oatmeal, seeds and fruits). Because indeed, the commercial mixtures are stuffed with added sugars.
We are starting to find natural flake mixes mixed with dried fruits , but … They are priceless! As one is never better served than by oneself, the ideal is to concoct one’s own recipe. At home, I call it gloubi, because it does not really look appealing. But I assure you, it’s a killing.
- 8-10 teaspoons of oatmeal or small spelled (if gluten is not a problem),
buckwheat , chestnut ,millet …
- 5 teaspoons of compote or apple puree (no added sugars!) ;
- 20 cl (a glass) of vegetable milk (soya, oats, hemp, almond, hazelnut …) ;
- A handful of oleaginous (almonds, cashews, hazelnuts …) or 2 teaspoons of seeds (sesame, squash, flax, chia …);
- Optional: a banana or red fruits (when it’s in season).
Mix everything in a bowl, and enjoy without delay. To choose your vegetable milk, check on the label that there are no added sugars. For almond, cashew, oat, hazelnut milks, etc. it is much more economical to do them yourself .
If you do not like it when it floats a little, prepare your breakfast bowl the day before and place it in the fridge to let the flakes absorb vegetable milk all night long.
Banana pancakes (gluten free and without milk)
I reserve this breakfast for the mornings where I do not have time to sit down and where I have to take my meal with me. Indeed, these pancakes freeze very well and can be taken as a healthy snack (rather than a packet of cakes).
- 2 very ripe bananas
- 75 g buckwheat flour or half-full rice
- 50 g of cornstarch
- 2 teaspoon baking soda
- 200 ml of vegetable milk (soy, almond, coconut …)
- Coconut oil (for cooking)
Crush the bananas and mix everything until you have a thick but liquid paste.
Heat the frying pan over high heat with a little coconut oil. Pour a good ladle of dough in, spread it a little by turning the pan and cook until small bubbles appear on the surface (it takes a few minutes). With a wooden spatula, turn the pancake and brown the other side 2 to 3 minutes. Do not hesitate to lower the heat a little bit after one or two pancakes to avoid burning them.
Enjoy hot, warm or cold, plain or covered with a thin layer of oil puree ( mashed peanuts, almonds …), compote without added sugars , fruit coulis …
Me when I have to take the train early, I enjoy these buckwheat pancakes and banana, I let it defrost all night and I savored with a coffee.
The chia pudding
Chia seeds are a very good source of protein, well known to vegans who use it to replace eggs in preparations.
- 2 tablespoons chia seeds
- 20 cl of vegetable milk (soy, almond, coconut …)
- Fresh fruit cut into pieces
- Optional: a pinch of vanilla powder
The day before, mix the chia seeds, vanilla and vegetable milk in a bowl. Cool all night. In the morning, the seeds have swelled and are surrounded by a kind of gel: it is perfectly normal. Cut the fruit and sprinkle chia pudding with pieces, and possibly oleaginous, other seeds … That’s all! You may be blown away
The salty breakfast
Can a salty breakfast be healthy? If it is composed of tomato bays, bacon, eggs Benedict and white bread, attention spoiler, the answer is no.
But nothing prevents you, of course, to eat in salt in the morning. If you like it, it’s even better!
You can eat fried or scrambled eggs, a slice of ham, smoked salmon, two slices of avocado … Especially, do not hesitate to vary from one morning to the next to bring to your body all that it needs and avoid weariness.
Accompany this breakfast with a hot drink, and presto!
What to drink at breakfast?
You understand that fruit juices – even fresh and pressed by your little hands – are not very interesting nutritionally. Prefer a little lemon juice diluted in a large glass of water at room temperature (because the heat destroys vitamin C).
Should we drink tea or coffee?
People who are prone to anemia should avoid tea near meals, or even tea, because it prevents the assimilation of iron.
For coffee lovers, prefer to prepare it with a coffee maker , a coffee maker piston , an espresso machine or a Chemex … Rather than a simple coffee maker that makes juice socks, or a machine pods / capsules that also make bad coffee – in addition to being an ecological disaster.
Coffee is to be consumed in moderation. To vary coffee or tea, you can consume:
- rooibos (or red tea, naturally without theine) in infusette or in bulk,
- an infusion of plants (thyme, linden, verbena, mint … let go!);
- an infusion of roasted buckwheat (sobacha, or buckwheat tea has been drunk for a very long time in China!);
- or even an infusion of chicory (we do it, I swear.)
To convince you to have breakfast without added sugars
I recommend the documentary Sugarland Damon Gameau . This man, who for a long time eats mainly fresh and cooked products, has tried the experiment of feeding like the average Australian. With only so-called “light” products and other foods considered “healthy”, he easily reached the ration of 40 servings of sugar a day. With deleterious effects extremely fast on his health …