10 blood sugar balancing breakfast recipes for optimal hormone health!
Blood sugar balance is back in style and we women are no longer skipping breakfast because the internet told us to! Hands up if you were part of the weight watchers and Atkins era or watched your mother suffer for years on low carb low fat diets. I am determined to start a revolution in the women’s health space so if you are with me, make sure you share this article with your friends!
This week we are diving deep into blood sugar and why you need to be paying attention to yours if you want harmonious hormones. Specifically, we will be talking about breakfast and how you are going to set up your first meal for a successful day of eating and stable energy levels! So, without further ado, let’s get into it!
Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
What does it even mean to “balance blood sugar”
Balanced blood sugar is crucial for maintaining blood sugar, also known as glucose, is the main source of energy for our body. Insulin, a hormone produced by the pancreas, regulates blood sugar levels by allowing glucose to enter the cells. They will be used for energy or stored for later use. Certain foods, especially those high in refined carbohydrates and added sugars, can cause spikes in insulin levels, leading to rapid increases and decreases in blood sugar.
The myth of fasting for women
Have you heard the latest fad of skipping breakfast? Or maybe you’re just “not hungry at breakfast”. To that I call BS OR I suggest checking your cortisol levels because high cortisol can cause a lack of appetite especially in the morning. If you skip breakfast because you’re on this intermittent fast train I suggest you read this slowly and thoroughly.
Reproductive women are largely misrepresented in studies due to the hormonal fluctuations that occur throughout the month. It makes the variables too inconsistent and it would probably be a heck of a lot of money to conduct a study long enough to consider our 28-day cycle. So, they just omit us. However, in resent findings its shows intermittent fasting and skipping meals has a negative effect on our reproductive system. It is safe for men and post menopausal women but for us youngsters – you shouldn’t be skipping meals.
So what does a healthy breakfast look like if its not coffee?
The key to balancing blood sugar levels is not complicated. All you need to remember is pick protein source, fat source, and carbs with fibre. Preferably all coming from whole foods and minimally processed!
Here is a blood sugar balancing grocery list you can reference on your next Costco run;) your welcome.
A note about coffee and “naked carbs”
Having a crossant and a coffee for breakfast may sound amazing but get ready for a big afternoon crash. Having only carbs for breakfast spikes insulin higher than if you were to pair that carb with a lean protein and fat source. Therefore, make sure you dress up those carbs with protein and fats at every meal, not just breakfast!
Coffee is a popular morning drink for many people. However, drinking coffee in the morning can lead to a spike in cortisol and insulin levels. Cortisol, also known as the “stress hormone,” is naturally released in the body to help manage stress and regulate metabolism. When cortisol levels are elevated, it can lead to feelings of anxiety and stress. Insulin, on the other hand, is a hormone that regulates blood sugar levels. Drinking coffee can cause a rapid increase in insulin levels, leading to a rapid drop in blood sugar levels, which can cause feelings of fatigue and irritability.
Some great alternatives to coffee is Chai tea with collagen or adding a collagen creamer to your coffee
10 blood sugar balance breakfast ideas
1. Egg and avocado toast
If you want to be “that girL” you have to eat avocado toast. its a prerequisite. I offers protein from the eggs (I would add some egg whites for more lean protein), fats from the avocado, and a complex carb of whole grain bread. Plus, its super easy to make!
What you will need:
- 1 egg, 1/2 cup egg whites
- 1/4 avocado
- 1-2 slices of whole grain bread
2. protein oatmeal
Proats for short. Another super simple recipe you can make on the fly because as busy women, we love fast and easy. You can even prep this the night before an even quicker routine out the door!
What youll need:
- 1/2 cup oats
- 1 scoop your favourite protein
- 1 cup almond milk
- 1 blob of natural peanut butter
mix everything up in a container (except for the pb thats a topper) and a way you go!
Smoothies are perfect for you on the go ladies who are looking for blood sugar balance meals! Include low carb fruits like berries for a splash of colour, fibre, and antioxidants. This one is my go to smothie recipe!
What you need
- 1 cup berries
- 1 scoop protein powder
- 1 cup almond milk
- ground flax seed
Blend and enjoy!
Egg and egg white omlettes are a staple meal prep breakfast and great to have balanced blood sugar levels throughout the day. Start your day off right with this recipe:
get the recipe for mini omelettes here!
5. protein pancakes
I freeze these bad boys for the week ahead on my Sunday meal prep days because i am all about convenience! Protein, complex carbs and a bit of fat goes a long way for making these delicious pancakes blood sugar freindly!
Im not creative enough to make my own recipe so here is the one i use: Protein pancakes
6. breakfast bowl
Did someone say buddha bowl? Nope, this is a breakfast bowl which is the same but just a little different. I just made this recipe up on the spot. I know, I know, hold the aplause.Cant wait for you to try it!
What you need:
- 1/2 sweet potato
- 2 eggs
- 2 strips turkey bacon
cut your sweet potato and squash into cubes and bake until crisp. Cook eggs and turkey bacon as directed and assemble! Top with tahini.
7. egg sandwich aka egg McMuffin gone healthy
Everyone and their dog knows how to make an egg mcmuffin so I wont dive too deep into a recipe. However, here are som tweeks you can make to make it a little more blood sugar balance friendly.
Avocado instead of cheese
Whole grain bread over white bread
8. deluxe avocado toast
Deluxe avocado toast is a special weekend treat I love to cook.
What you need:
- Whole grain sourdough bread (sourdough is the best)
- 1 egg
- 1/2 an avocado
- 1 strip turkey bacon
- a drizzle of hot sauce
9. classic breakfast
Ironically a typical breakfast is blood sugar friendly! You got your eggs, bacon you can switch out for turkey bacon. Add a sliced avocado on the side with some fruit and boom. Perfect cascade of balanced blood sugar foods.
10. Baked oats
Baked oats are all over instagram these days. I have my fair share of recipes on my page as well (one of them may or may not be baked oats). Check out my reel here for the details and dont forget to click the follow button for more recipes!
wrapping it up
Blood sugar balance is not as complicated as you may thing. The main take aways I hope you get from this post is to focus on balanced meals. NO NAKED CARBS, always dress them up with lean protein and healthy fats.
Blood sugar balance is especially important for hormones and those with PCOS. If you have a hormonal imbalance and arnt sure how to fix it – send me a message or go to my services page for more ways on how i can help xx
Thanks for the great tips! I’ll admit to be an intermittent faster that tries to keep to low carbs, but now I need to also increase my fiber intake and fiber = carbs… ugh. So much to think about! But I enjoy eating everything on your list 🙂
There is so much misinformation out there! If you ever want to get to your goal while enjoying carbs (yes it is possible) send me a message on instagram xx Hailee_fitblog
I like that term, No Naked Carbs 😊
I love that term too haha! I appreciate you:)
Me! I’m guilty of skipping breakfast for sure. But I don’t always feel fantastic later – I’d never heard of collagen creamer. I put it in my smoothies, but I’m going to get some creamer and give it a try! Thanks for sharing!