If you find yourself sluggish and/or hungry soon after breakfast it may be time to change things up!
A bowl of oatmeal topped with coconut sugar and fresh fruit is definitely a delicious way to start the day, but it’s all carbohydrates. It’s good to have carbs in your morning meal but too much (even the good kind) may lead to weight gain and sluggish energy.
What Happens When we Eat Carbohydrates?
- Carbohydrates raise blood sugar signaling the release of a hormone produced in the pancreas called insulin. When blood sugar elevates insulin works to regulate these levels by taking up the sugar from your bloodstream and bringing it to your cells to use for energy. Insulin works to eliminate or store fat.
- Too much insulin causes your body to stop burning fat and start storing it.
What Causes High Insulin Levels and Sugar Crash and How it Leads to Weight Gain
- Refined carbs- When we eat low fiber refined carbohydrates (cakes, cookies, white bread, pasta, etc.) blood sugars rapidly increase (sugar rush). Insulin levels rise and quickly swoops in to take the sugar from your bloodstream (sugar crash).
2. Not including protein and fat in your meal– A breakfast consisting of sliced banana on 100% whole wheat toast with a drizzle of honey has nutritional value, but its still all carbs. Although these complex carbs contain fiber which helps slow that rise and fall in blood sugar and insulin, incorporating a protein and fat in the meal slows it down further. Remake your breakfast by adding greek yogurt or hard boiled egg for protein and nuts or nut butter for fat.
Do you find yourself needing to eat several times a day because of poor energy or hunger? Or do you think you’re hungry but you’re actually just tired? When we eat a meal that is high in carbohydrates and low in protein and fat we risk taking a ride on the sugar rollercoaster. When blood sugars run high and then crash it leads us to reach for more food soon after the meal we just had. The unfortunate result of this scenario is we tend to choose foods with high sugar content for quick energy. When we do this, the cycle repeats.
On another note fiber keeps us full, and since refined carbs contain little to no fiber eating a bowl of lucky charms for breakfast will not fill you up and lead to eating more food.
Carbs Stimulate Hormones That May Lead to Overeating
Eating lots of carbs in the morning causes an increase in the calming hormone, serotonin and a decrease in cortisol, the hormone that gets us up and moving. Starting your day with a carb filled meal may make you feel tired and reaching for more food for energy.
If you have a hard time getting going in the morning try swapping out your bagel and cream cheese for an omelet with veggies and a slice of ezekial bread.
- Eating a breakfast high in carbs (especially refined) and not incorporating protein and fat can lead to a sugar crash and overeating soon after your meal to compensate for lack of energy.
- To avoid this eat complex carbohydrates full of fiber like fruits, veggies and wholesome grains like brown rice, quinoa, and Ezekiel bread (or another quality 100% whole wheat bread).
- Incorporate proteins and fats into all your meals