BREAKFAST WITHOUT BREAD AND WITHOUT CEREALS
When we talk about a supposedly healthy breakfast, today, it is almost impossible to imagine it without bread.
But in reality the breakfast that many Spaniards have, (and I include myself), practiced for years, has been the glass of milk / coffee / tea with pastries and orange juice or replacing the bun with toasted bread with butter and jam, especially if it was the weekend.
I practiced this scheme during my childhood, in the 80s, my adolescence in the 90s and until the early 2000s, I was ignorant of how harmful it was and simply let myself be carried away by what I saw, without more.
When I say pastries, I include many things: from the innocent Maria cookies to the classic croissant through the conch, the Neapolitan, the ensaimada, the pancakes, the pancakes, the donuts, the muffins, the sobaos, and also the homemade cakes loaded with sugar with refined wheat flour, still?
Industrial box breakfast cereals came to Spain to stay in the 80s.
Another option that came to Spain from the US in the mid-80s and became popular in the 90s were the revered "cereals", boxes full of products disguised as healthy, initially aimed at children and adolescents and later also at those who they wanted to take care of themselves.
Focused on adults, they came to say something like "if you want to take care of yourself, have cereal for breakfast", that's right, with the excuse of fiber, something important was omitted, sugar.
Brands such as "All bran", "Special K", "Weetabix", "Fitness", focused their marketing on weight loss, healthy life and the supposed modern life of urbanites and people in a hurry with no time to lose at first time of day, and especially women.
Cereals "box" are industrial processed products rich in sugar, salt and with much less fiber than we are told.
Its sale is aimed at children and adolescents, women who want to control their weight and take care of their diet and there is always a line very rich in fiber, to avoid constipation.
The most popular breakfast cereals do not meet the assumption that they are healthy
What a shame to try to deceive the consumer like that, but it is nothing new, it is what the food industry has us used to, it puts its benefit before people's health.
The nutritional contribution of industrial breakfast cereals is frankly poor and does not benefit the health of the people who consume them.
For example, the classics Kellogg's Special K, whose target audience is mainly women who take care of their health and want to control their weight. Each 100 g of product contains 4,5 g of fiber and 15 g of sugar.
As a general rule, for a food to be rich in fiber it must contain at least 6 g of fiber for every 100 g of product, as you can see here, this is not true. And as for sugar, 15 g is an excessive amount, with the total carbohydrates being 79 g per 100 g of product.
To give you an idea, in 1 g of whole oat flakes, there are approximately 59 g of carbohydrates, of which only 1 g is sugar.
Industrial cereals are very profitable products for the companies that market them.
Of course, "box" cereals for breakfast are not the ideal breakfast, they do not even come close to that idea, they are industrial products, very profitable for the companies that market them and that will do little to improve your health.
As for cereals, if you really like to consume them, opt for whole oats, without added sugar, you can cook it in milk or soak it for a few hours before consuming it to soften it, you can add cinnamon, fruit, seeds or nuts.
You can also opt for kamut or puffed buckwheat, they are options that you will find in herbalists, and that you can prepare your way in a healthy way.
Remember to always read the labels and make sure that you are buying cereal and nothing else, sometimes in the environment of the herbalist it is easy to get carried away thinking that everything there is adequate, but sugar is abundant in many products, so do not get lost cheat and read before buying.
Today's prevailing healthy breakfast is whole-wheat spelled or rye toast and detox shake.
If you ask someone about a "healthy" breakfast right now, they will tell you about the typical avocado toast with poached egg or a "detox" shake based on spinach, celery and apple.
These are images that have become very popular thanks to social networks and the proliferation of healthy food establishments whose proposals tend to be above all, "instagrammable", but also delicious, why not say it.
I love avocado and I have tried some of those shakes, I have to say they are very good, but we are going to see more options.
In this post I want to talk to you about options for breakfast without bread, but also without other cereals, they are also easy proposals that are prepared instantly, without cooking.
Because realistically, few have the courage to light the fire at 7 in the morning and most do not have the time or the will.
Those who can afford to have breakfast later and have more time may find the more elaborate options good, but most of the time there is little time because you have to get out of the gate.
A breakfast without cereals and without bread is possible, easy and accessible for everyone.
The breakfasts that I propose here are:
- No bread
- Low in carbohydrates
- Rich in nutrients
- Easy to prepare
- Easy to digest
- 1/2 avocado, 70 g of fresh cheese, 5 walnuts, sesame seeds, sea salt and extra virgin olive oil.
- 1/2 avocado, 1 can of mackerel in olive oil, sunflower seeds, extra virgin olive oil.
- 1 tbsp of cottage cheese, 1 boiled egg, 5 walnuts, 5 green olives, 1 tbsp hummus, extra virgin olive oil.
- 200 ml of kefir, 12 fresh blueberries, 3 large strawberries, 5 raspberries and 6 walnuts or almonds.
- Scrambled egg with spinach, 5 almonds.
- Endive leaves stuffed with chicken from the day before with avocado and tomato, or stuffed with boiled egg and bonito.
- Cucumber and carrot sticks, hummus and ham with paprika from La Vera.
In a breadless breakfast, combine dairy, nuts, meat, fish, seeds ...
Allergic @ to nuts? Avoid them and substitute seeds
Don't you drink dairy? Do not include them and increase the amount of other ingredients, for example 2 eggs instead of 1, or substitute for another protein, ham for example.
You can also substitute the kefir for vegetable, almond or coconut milk.
Something interesting you can do is save something from the day before, for example, chicken breast cooked in the oven, grilled or steamed, save the leftovers and shred them for breakfast the next day.
The same with stewed beef, you can use leftovers for breakfast, combining it with lettuce heads, spinach and eggs.
Canned fish are a good resource, if you are controlling your salt intake, you can always opt for the bonito or tuna preserved naturally, drain it well and add extra virgin olive oil.
Always have cooked eggs in the fridge, it is a fabulous snack, also to take away, they have their own natural wrap!
Fruit is another option to add to breakfast, although it is not mandatory, but it opens up the range of possibilities.
For example, a bowl of kefir with red berries and nuts.
If your activity level is high, a banana and a handful of almonds (30 g) is a good energy boost. In addition, the banana also comes already wrapped 🙂
The amounts depend on you, your activity, your physical complexion, we are all different.
The quantities and servings vary depending on each person and the time of breakfast as well, if you wake up very hungry or feeling full, if you are very active, if you train in the morning or afternoon, if you work sitting down if you do it in motion, etc.
There are times when the time we want to have breakfast cannot be decided by us, because it depends on our working hours, so we have to fit in in the best possible way and depending on what your body asks for.
If you wake up hungry every day, have breakfast before leaving, if not, wait for your break time at work, bring your breakfast in a lunch box and make your tea or coffee there.
What are the advantages of having breakfast without bread and without cereals?
Fundamentally improve the glycemic curve.
Get satiety for longer.
Wheat is pro-inflammatory, and gluten is largely to blame, and current varieties are not the same as before, they have been changing to more productive species that contain even more gluten.
Refined wheat is cheaper, is used industrially, and is pro-inflammatory.
Another reason is that most of the bread that is bought in supermarkets has not been fermented, they are doughs with ultra-fast chemical fermentation, which worsens the final quality and makes it more difficult to digest.
That is why it is important to buy quality bread in traditional ovens where they use sourdough and respect the fermentation times, obviously the product is more expensive, but also healthier and safer than with better quality flours.
In my case, I cannot take flour for the first meal of the day, they repeat for hours and it is very annoying. I'm not trying to convince you of anything, nor do I want to profess "IT WORKS FOR ME."
I want you to see that you can have breakfast without bread, without cereals, without sweets and without buns, combinations prepared in less than 5 minutes and absolutely nutritious and delicious.
If you are celiac @ obviously you will have already eliminated gluten from your diet, but be careful, do not replace it with ultra-processed "gluten-free" breads, read the labels of these products before buying them, you will get a good scare.
Learn to eat breakfast without bread and you will have many more options wherever you are.
You can get gluten-free buckwheat, kamut, or coconut flour bread at some bakeries, or you can make it yourself.
But if all this is very tedious, why not learn to eat breakfast without bread?
And if your problem is not celiac disease, but you suffer from an autoimmune disease, or you are diabetic, if you suffer from hypertension, if your triglycerides are not right, if you are overweight or obese, if you have migraines, etc., maybe you should start to consider changing your breakfasts, and in general, your diet.
As soon as carbohydrates are eliminated from the diet, weight is lost, the body gradually loses inflammation, you feel less bloated, digestions improve and your body composition improves, the level of body fat (usually visceral) decreases and mass increases. muscle (especially if the diet of strength exercise is accompanied).
It is up to you to improve, if your health has played a trick on you, take the reins and empower yourself, only you will be able to make the change.
Take charge of your health, it is up to you to improve.
In this post I have given you the example of breakfast, as the first meal of the day, but perhaps you need to cover more, and if you don't see yourself capable, ask for help from an updated professional.
I know, bread and cereals in general are part of our diet, they are ingrained in our tradition and we can't seem to live without them.
It is time for you to know that you can live without them or consuming them in a much more limited quantity, and that is that you can get all the carbohydrates you need from vegetables, fruits and legumes and you do not need to take pro-inflammatory cereals like wheat , spelled, barley or rye.
Nor do you need to take starches in large quantities, or rice, or potatoes, you can take other tubers, but better in moderation and when they are in season.
To replace the potato I recommend the white turnip, the parsnip, the carrots.
Choose fruits with less carbohydrate content, be careful with fructose, it should not be abused, the fruit can be very healthy, but in its measure, if you gorge yourself, you pass the line, it is obvious that they have sold it to us very well, as if its consumption was safe, but it is not.
Choose red fruits and fruits that are in season, avoid the sweetest ones, those are only for special occasions.
A breadless breakfast can improve your body composition and prevent chronic inflammation.
Advantages of eliminating or reducing bread and cereals from your diet:
- You will improve your body composition (less fat and more muscle), the result will depend on the physical exercise you do.
- You will lose fat mainly from the abdomen, measure your perimeters to see the change.
- You will lose weight.
- Your body will deflate, you will notice it immediately.
- You will reduce your anxiety level.
- Most importantly, you will fight chronic inflammation, something that is a consequence not only of diet but also of stress and lack of rest.
How to get started with this plan the easy way:
- Eliminate bread from the diet, all kinds of bread.
- Eliminate pasta from the diet, all kinds of pasta.
- Consume legumes 2 times a week, controlling the portions.
- Eliminate vegetable oils from seeds, especially corn, rapeseed and sunflower. Always use extra virgin olive oil, raw and for cooking.
- Eat blue fish.
- Prioritize white meat and reduce the consumption of red meat, 1 or 2 times a week is enough.
- Take vegetables, accompany all meals with something green.
- Eat low-carb fruit every day, but don't get bloated.
- Drink plenty of water.
- Limit alcohol consumption, a couple of glasses of wine on the weekend.
- Don't drink beer or only on special occasions.
Improve, change, take care of your health, that's what it is all about, but that costs, requires an effort and requires doing it thoroughly. Just depend of you.
Leave self-deception behind, they are excuses and ultimately barriers on the path that you set yourself.
- Granola without sugar.
- Oatmeal, psyllium and chia pudding.
- Sugar-free oatmeal and apple muffins.
- Microwave almond and coconut sponge cake.