The older I get the more I realize how important it is to start my day off right. That includes eating the best breakfast for my body and mind. As a longtime intermittent faster, I don’t always eat breakfast. But when I do a savory one that is low in sugar works best for me.
I was reminded why while reading, The Glucose Goddess Method: The 4-Week Guide to Cutting Cravings, Getting Your Energy Back and Feeling Amazing, by Jessie Inchauspe (The Glucose Goddess). In it she explains that a savory breakfast rich in protein, a little fat and fiber, when possible, and low in sugar, is the best way to avoid a spike in blood sugar that can lead to low energy and increased hunger and cravings throughout the day.
Why Is a Savory Low Sugar Breakfast Good for Weight Loss?
Here are some of the reasons why starting your day in a savory way is a good idea when you are trying to eat better, feel better, balance your blood sugar and/or lose weight:
Satiety: Savory low sugar breakfast options often include protein and healthy fats, which can help increase feelings of fullness and satisfaction. This can potentially reduce overall calorie intake throughout the day, making it easier to manage weight.
Stable Blood Sugar Levels: Foods high in refined carbohydrates, such as sugary cereals or pastries, can cause a rapid spike in blood sugar levels followed by a crash. A low sugar savory breakfast that includes protein, healthy fats, and complex carbohydrates can contribute to more stable blood sugar levels, which is crucial for those with diabetes or those looking to manage their weight.
Reduced Cravings: A savory breakfast may help reduce sugar cravings later in the day. Starting the day with a sweet breakfast can trigger cravings for more sweets, whereas a savory option may help regulate your taste buds and appetite.
Nutrient Density: Savory breakfasts can provide a range of essential nutrients, including vitamins, minerals, and antioxidants. Opting for nutrient-dense foods can support overall health and well-being.
Balanced Energy: A savory breakfast low in sugar that includes a mix of macronutrients (proteins, fats, and carbohydrates) can provide a steady release of energy throughout the morning. This can help prevent energy crashes and promote sustained focus and productivity.
Savory Low Sugar Breakfast Ideas for Weight Watchers
Here are a few delicious ways to begin your day in a savory way, both traditional and a bit outside the box…
Tex-Mex Egg Mug – Hearty and filling, these cheesy Tex- Mex Eggs with fresh salsa can be ready in less than 10 minutes – making a great breakfast, brunch or anytime microwave meal!
Apple Chicken Sausage Egg Muffins – Just a handful of everyday common ingredients and about 30 minutes are all that’s needed to pull these delicious egg bakes together!
BLT Avocado Toast – This delicious BLT Avocado Toast is topped with fresh avocado, hard-boiled egg, tomato, bacon crumbles, sprouts and everything bagel seasoning.
Impossibly Easy Ham & Swiss Pie Made Lighter – A lighter alternative to quiche, this simple Ham and Swiss Pie has just 215 calories per slice.
Skinny Baked Ham & Egg Cups – These Cheesy Baked Ham & Egg Cups are a quick and easy, protein-packed low carb breakfast that can be made ahead in a muffin tin and quickly reheated on busy weekday mornings. Though simple to make, they are elegant enough to serve to guests. Each egg comes in its own little cup made of baked ham.
Open-Face Prosciutto Pear Blue Cheese Sandwich – Don’t skip heating the pear. I almost did in the name of laziness, but it’s the warm pears that elevate this sandwich from good to great.
Open-Face Salmon Salad Sandwich – Classic water-packed tuna can be substituted for the salmon in this simple salad that’s delicious on toasted whole grain bread.
Other delicious savory breakfast options include hard boiled eggs, and Greek yogurt or cottage cheese with berries and a sprinkling of nuts. Your favorite soup or salad or last night’s leftovers could also work. A longtime fan of breakfast for dinner, I’ve begun asking myself, “Why not dinner for breakfast?”
The key is to fuel your body in a tasty way while keeping your blood sugar as stable as possible. If you are sugar sensitive, like me, you’ll notice the benefits pretty quickly.
More Easy Savory Breakfast Ideas Inspired by The Glucose Goddess
Savory Oats — oatmeal cooked in vegetable broth and spices topped with crumbled tofu and avocado. Or with nut butter and fruit stirred in.
Scrambled tofu — A plant-based alternative with a texture and appearance that matches the breakfast classic. Turmeric lends a golden color as well as a bit of peppery tang, while garlic powder, salt, and pepper offer savory depth. Enjoy the scramble on its own or spooned over toast. (Found at WeightWatchers)
Whole grain toast or tortilla with hummus and vegetables
A bagel thin slathered with cream cheese, adorned with crisp lettuce leaves and turkey slices
A can of tuna accompanied by a handful of pecans and olives, all brought together with a drizzle of olive oil
An apple complemented by walnuts and cheddar slices
Greek yogurt paired with sliced fruit, such as a peach, enhanced with a drizzle of tahini and a touch of salt
Greek yogurt swirled with two tablespoons of nut butter and a handful of berries
Half an avocado served with three tablespoons of hummus, a splash of lemon juice, a drizzle of olive oil, and a sprinkle of salt.
Homemade granola rich in nuts or a specially crafted low sugar cereal boasting extra fiber or protein
Slices of ham elegantly placed on whole grain crackers
Delicious smoked salmon combined with avocado and tomato
Whole grain or sourdough toast generously spread with almond butter
Whole grain or sourdough toast adorned with mashed avocado
Tomato and mozzarella with a hint of olive oil
A tortilla filled with black beans and chopped avocado
Last night’s leftovers
Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she’s not experimenting in the kitchen, you’re likely to find Martha on her yoga mat.
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