If youre a sugar sensitive individual, youre more prone to becoming addicted to the white stuff (sugar and refined foods). If you know youre physically dependent on sugar and you truly want to end the addiction, there is hope.
Im reading Potatoes, Not Prozac, and in it, seven steps to breaking free from sugar addiction are outlined. Today Im going to talk about the first one: Eating breakfast.
The best breakfast for a sugar sensitive individual includes 4 parts:
- Eat breakfast with an adequate amount of protein for you.
- Eat breakfast with a complex carbohydrate.
- Eat breakfast right after waking.
- Eat breakfast every day.
Eat an adequate amount of protein
An easy way to figure out how much you would need for breakfast is to divide your weight in half; 1/3rd of that value is the amount you would eat for breakfast. Or, you can simply divide your weight by 6. So, if you weigh 130 lbs, you would need approx. 22 gms of protein at breakfast.
Very active folks and pregnant women may need a little more protein. However, the book does not recommended to go beyond 42 gms of protein, even if you weigh more than 250 lbs.
Eat a complex carbohydrate
Along with protein, complex carbohydrates also help keep blood sugar levels steady and hunger at bay. Plus, complex carbs provides more nutrients and fiber than the refined stuff. Complex carbohydrates include:
- Whole wheat
- Brown rice
- Other whole grains
You can turn these into oatmeal, granola, cereal, bread, toast, pancakes, French toast, tortillas, and a bunch of other dishes!
Eat breakfast right after you wake up
Why is this important? It will help prevent a blood sugar crash. You need fuel for your body soon after waking from not eating for 6+ hours. Eating breaks that mini fast (thats why its called break-fast). If you skip breakfast or wait a few hours to eat, your blood sugar will drop. And this sets you up for a binge.
Eat breakfast every day
This one seems like common sense, but applying it can be tough. Skipping breakfast or eating one without quality protein doesnt benefit sugar sensitive persons. Their blood and brain chemistry will become unsteady. Plus, having breakfast every single day creates a habit that, in time, will become easier and easier to follow until its second nature. And I like that. Im not a morning person, so my sleepy self prefers not having to think too much about breakfast.
More than just eating
This first step to healing a sugar addiction is more than just eating breakfast. You will need to figure out things like, much you weigh, how much protein is in different foods, how much protein works best for you, what complex carbs you like and the amount that works best for you, and planning your schedule to include breakfast soon after getting out of bed. In effect, you need to get to know your body and what works best for you. Sometimes this can be a challenge, but it is a part of healing an addiction and working towards better health.
Ive been eating a healthier breakfast since I made that my goal back in January, but I have room to improve. I need to add a bit more protein, and I still have the occasional weekend pancakes with syrup. But I have to say that I do notice a difference! When eating a healthy breakfast I feel more energetic, and Im satisfied until lunchtime. I tend to feel stuffed and sleepy after pancake indulgences, which makes me appreciate having protein at breakfast even more