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Healthy Breakfast 101

How can you start your day right? Here are some of the best things to include in a healthy breakfast designed to maintain blood sugar balance and provide lasting energy:

• Healthy fats; for example, omega-3 enriched eggs
• High-fiber carbohydrates, such as whole-grain toast, whole-grain cereals, flaxseed
• Protein (eggs, soy, low-fat, sugar-free yogurt or cottage cheese)
• Minerals such as chromium and magnesium, found in black-strap molasses, toasted wheat germ, brewer's yeast, etc.
• Cinnamon, which is the perfect topping for oatmeal and toast

Insulin Resistance Leading to Blood Sugar Imbalance - and Worse

The primary function of the hormone insulin is to carry sugar from the blood into your cells. Excess consumption of high-sugar foods causes a large amount of insulin to be released and too much sugar to be removed to the cells too quickly, resulting in low blood sugar. Over time, excess consumption of sweets and low-fiber carbohydrates can lead to insulin resistance, which means insulin is ineffective at removing sugar from the blood in a timely manner, if it all. A host of potential health complications can result, not the least of which is diabetes.

Balanced Breakfasts: Try One Today!

Many people need to prepare breakfast quickly and even eat on the run. Too often, that leads to skipping the most important meal of the day or settling for a high-sugar, high-carb option, neither of which will help balance your blood sugar. What's the solution? Here are three easy options:

Healthy Breakfast #1

• Omega-3-enriched eggs
• High fiber, whole-grain toast with a touch of fruit jam
• Green tea
• Half an orange or grapefruit

Healthy Breakfast #2

• Low-fat, low-sugar whole-grain cereal
• Low-fat dairy or soy milk
• Sprinkle with nuts, seeds and/or berries

Healthy Breakfast #3: A Healthy Breakfast Shake

• 1/2 cup plain yogurt
• 1 cup water or green tea
• 1 heaping tbsp toasted wheat germ, flax, pumpkin or fenugreek seed, freshly fine-ground
• 1 tbsp whey protein, vanilla flavored, sweetened with stevia (a natural sweetener)
• 1/4 cup fresh or frozen berries

John Maher, DC, is a chiropractor in current practice in Valley Center, Calif. He is also director of education and research for Nutragen, a nutritional supplement company.