This is a post sponsored by ATKINS, all opinions are my own.
Many of us eat too much sugar and we even start off our day with heaps of it for breakfast. There are the obvious sugars that are found in desserts disguised as breakfast foods. For example, your average blueberry muffin can have up 7.3 tsp (30 grams) of sugar. Check out this guide for a few more examples.
In addition to sweet sugary breakfast foods, we also need to keep an eye out for the sneakier culprits that have a hidden sugar effect – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does. The “hidden sugar effect” is the impact foods have on our system that is equivalent to that of teaspoons of sugar. For example, the sugar effect of one bagel is equivalent to 8 teaspoons of sugar. Consuming too many carbohydrates that result in the “hidden sugar effect” can cause unwanted ups and downs in your glucose levels which can result in you feeling tired (sugar crash) and hungry.
Foods made with large quantities of sugar and refined carbohydrates tend to be convenient breakfast options. However, when possible, we need to be more mindful of reducing or eliminating the hidden sugar effect foods from breakfast and increase our consumption of protein and fiber.
Benefits of a protein-packed breakfast
There are several benefits to upping your protein consumption for breakfast. Protein supplementation at breakfast and lunch has been shown to increase lean tissue mass in adults. A protein-packed breakfast can assist with weight management. A protein-packed diet has been linked to sustained appetite reduction. Another study by the American Journal of Clinical Nutrition found that a protein-packed breakfast is more satiating than a high-carb breakfast.
How much protein to have at breakfast
Your daily protein intake requirement depends on a few factors including your age, gender, activity level and whether your pregnant. Women require around 1.0 to 1.5 grams of protein per kilogram of body weight per day; while men require 1.2 to 1.7 grams per kilogram of bodyweight. A breakfast with 10 to 25 grams of protein is a good start.
It’s About Balance: Proteins, Fats & Fiber
Protein plays a crucial role in not just a healthy breakfast but also every meal throughout the day. The same is true about fats and fiber. These three macronutrients will keep you satiated throughout the day. A lifestyle that prioritizes high-fiber carbohydrates like greens and whole grains, along with adequate protein and fats will position you to be more successful at achieving and sustaining your health goals. To get a sense of that can look like, check out the list of vegetables, whole grains, fruits, proteins and fats on Atkins 40.For this recipe I used a few protein sources including the Atkins Vanilla Protein Powder which has 15 grams of protein, 5 grams of fiber and only 2g net carbs. This recipe makes 3 servings with each serving packing 16 grams of protein. Try it and let me know what you think.
Prep Time: 10 minutes . Cook Time: 5 minutes Yield: Serves 3
1/4 Cup Coconut Flour
1/4 Cup Cocoa Powder
1/4 Cup Greek Yogurt
1/2 Tsp Baking Powder
1 Scoop Atkins Vanilla or Chocolate Protein Powder
1 Tbsp Stevia
1 Tbsp Coconut Oil
1/4 Cup Water
1 Tsp Vanilla Extract
- In a bowl combine the dry ingredients: coconut flour, cocoa powder, baking powder, Stevia, and Atkins Vanilla or Chocolate Protein Powder.
- In another bowl, whisk the eggs, vanilla extract, water, coconut oil and Greek yogurt. Whisk until well combined.
- Pour wet ingredients into dry ingredients. Mix well.
- Heat your waffle iron. Use about 1/4 cup of batter per waffle. One serving is two waffles.
- Top with your favorite berries, butter or low-carb syrup.