Staple breakfast foods, including breakfast cereals, toasts, spreads, sweetened coffees and juices, tend to be high in carbs or sugar. To keep your sugar and carb intake low, avoid sugar, grains and juices and limit your intake of fruits and dairy. Lowering your sugar and carb intake at breakfast could help you start the day off right to keep your blood sugar levels in control and help your body be in fat-burning mode, according to Dr. Eric C. Westman, co-author of "The New Atkins for a New You." Consult your doctor before restricting your carbohydrate intake.
Omelet
You can easily prepare an omelet with ingredients that are free of sugar and contain very few carbohydrates. Choose a few of your favorite non-starchy vegetables, such as Swiss chard, mushrooms, red bell peppers, onions or tomatoes to include in your omelet. Although non-starchy vegetables contain small amounts of carbs, they is mostly fiber and can contribute to keeping you healthy on a low-carb diet. Accompany your whole-egg omelet with cheese, if desired.
Eggs, Sausages and Bacon
The traditional Sunday breakfast can fit easily into your low-sugar and low-carb lifestyle. Skip the hash browns, pancakes and toast. You can have your eggs any way you like them, accompanied with your choice of sausages and bacon. A side of roasted tomatoes and mushrooms can help you increase your fiber and antioxidant intake. You can also add a few slices of fresh fruit, depending on your carbohydrate budget. Eggs Benedict is another option. Order the dish without the English muffins and add avocado slices for a delicious treat.
Cottage Cheese Porridge
Oatmeal and similar porridges have a high carb content and also may contain added sugar. Alternatively, you can prepare a low-sugar and low-carb porridge-like breakfast using cottage cheese. Mix about 1/2 cup to 1 cup of cottage cheese with berries. Berries have a lower sugar and carb content than most other fruits; use 1/2 cup to 1 cup of strawberries, blueberries or raspberries. Add a spoonful of peanut butter and sprinkle with ground flaxseeds. Mix well and enjoy.
Rice-free Sushi
For a fancy breakfast, you can prepare rice-free sushi. Without the rice, sushi is relatively easy to prepare -- simply layer cooked shrimp, smoked salmon or slices of fresh raw fish on a sheet of nori. Add cream cheese, mayonnaise, spring onion, cucumber, red bell pepper, avocado and sesame seeds, if desired. Roll and eat. Dip the sushi in low-sugar tamari sauce, but avoid teryaki sauces or other sauces that contain added sugar. For added convenience, simply mix all the ingredients together in a bowl and have your rice-free sushi "deconstructed."
References
- USDA National Nutrient Database: Nutrient Data Laboratory
- "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
