Solid, simple tactics with real food and movement of your body – and your mind – to put you in the health & weight winner’s circle come January. Part 6 of 10: “Eat a high fiber, slow-burn breakfast”
Holiday food & fitness survival guide tip #6 is eat a substantial, slow burning, satisfying and filling breakfast.
A couple of my favorites are a big steamy bowl of steel cut or old fashioned rolled oats with some flax seed or walnut and fruit piled on top. This meal has it all:
slow burning carbohydrate, as opposed to the ‘quick in, quick out’ type you get with pastry or a processed food
- solid plant protein
- essential, healthy fats, the best kind, coming in its whole plant-food package!
The Satiety Index
We’re looking for high nutrition and satiety with sustenance. Remember The 3 rules of satiety & why they are critical to your weight loss plan: Becoming naturally thin part. Check out this “Satiety Index” (from S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. Farmakalidis, “A Satiety Index of Common Foods,” European Journal of Clinical Nutrition, September 1995, pages 675-690.)
All items on this satiety index are compared to white bread, ranked as “100”.
Each food is rated by how well it satisfied hunger (per calorie). Now remember, nutrient density is another important consideration, none of these factors stand alone. You don’t just want ‘filling’, you want nutritious! Yet look who comes out on top: Boiled potatoes and oatmeal – both of which are phytonutrient dense as well.
Croissant – 47%
White bread -100%
French fries -116%
White pasta -119%
Brown Rice -132%
White rice -138%
Grain bread -154%
WW bread -157%
Brown pasta -188%
Potatoes, boiled -323%
Protein- Rich Foods
Baked beans- 168%
Beef – 176%
Special K -116%
Cornflakes – 118%
Honeysmacks – 132%
All-Bran – 151%
Porridge/oatmeal and potatoes are both powerful ways to stay well-fed from the start of the day.
In a hurry? On occasion….
I don’t recommend it for every day – we’re meant to chew our food – yet on occasion, if you are running late and it’s going to be an impossibly busy day and you know it’s going to be challenging to get in your greens, a blended salad a la green drink resurrection or high-green smoothie may be just the ticket. Take it easy on the fruit, maximize the greens, and you’ll optimize this choice.
Bottom line: Don’t go out the door hungry or unfed. You’ll just get into trouble. For more breakfast ideas click here: gusto brekkie.
Just joining us? To catch up with the holiday food & fitness survival guide:
Part 1: “Be choosy”
Part 2: “How eating keeps you thin, aka stay well fed
Part 3: “Eat BEFORE you arrive“
Part 4: ‘What you have is what you’ll eat”
Part 5: “How to handle food pushers: Holiday food & fitness survival guide”
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Great article and love seeing the picture of your breakfast!
I have a question. A co-workers tells me that no way can she have oatmeal (or any whole grain) in the morning because her type 2 diabetes makes it so that her blood sugar ‘spikes’. I know that whole grain breakfasts are used to tread type 2 diabetes, how do I explain how that works to her?
It’s a myth that healthy carbohydrates cause the problem with Type ll Diabetes. It is actually the fat in the diet that impair the function of insulin to shuttle the glucose from the bloodstream into the muscles and liver.
The more fat there is in the diet, the harder time insulin has in getting glucose into the cells. Minimizing fat intake as well as reducing body fat stores help insulin do its job much better.
The detail that many T2 diabetes overlook is what they have not yet reduced or eliminated in their diets – the fats. So if one has a bowl of oatmeal with a pat of butter and splash of milk, and perhaps an egg on the side, and then point the finger at the oatmeal, it’s not the oatmeal that’s the problem, it’s the impaired insulin function because of the fat contents in the diet.
I’ve got more, yet this makes such a great topic for a blog post I’m going to post it there. May use your question Jennifer as a launch point?
Lani, yes! Please feel free to use my question. Your answer has already helped.
I look forward to your article, thanks!