Here’s how to avoid a mid-morning crash.
Feeling drained before lunchtime? You are not alone. We’re breaking down the surprising science behind those mid-morning blood sugar crashes. Plus, a few quick and easy breakfast ideas that will keep the whole family energized and satisfied all morning long.
Katy Monson, clinical lab scientist, shared the simple swaps that can make a big difference in your day.
The Science Behind Blood Sugar Crashes
Katy explained the phenomenon of blood sugar crashes using a simple analogy: “Imagine a little campfire in front of us. So what would happen if I threw some dry leaves on top? They would just disintegrate. It’s just like super hot, super fast energy. That’s what simple carbohydrates are.” She emphasized the importance of starting the day with a protein-centered breakfast to maintain steady energy levels throughout the day.
The Role of Protein and Fiber
Protein and fiber play important roles in stabilizing blood sugar levels. Fiber works alongside protein to ensure a consistent energy supply. “Protein is the dense, heavy log and fiber that keeps it burning,” Katy explained.
Breakfast Ideas for Sustained Energy
Milk & Eggs
Katie shared several breakfast ideas that are nutritious and easy to prepare. One of her favorite quick options is Fairlife milk, which contains 13 grams of protein. She suggested using it as a replacement for regular milk or juice. “So if I’m gonna do a quick breakfast and cheat and do cereal, I put this on my kid’s cereal and I know they’re getting 13 grams of protein done,” she said.
Another convenient option is scrambled eggs, which you can prepare in advance as a casserole. “I just make a casserole and I just bake it and I package it up individually,” Katy said. “Put it in my fridge if we’re gonna eat it in that week, and my freezer if we’re gonna go over the space of a month.”
Smoothies & Parfaits
If you prefer a fruity breakfast, Katy recommended smoothies made with frozen fruits and Greek yogurt. “I started with frozen peaches, frozen strawberries, frozen banana, and some Greek yogurt. It just really packs a protein punch, and it’s easy to take on the go,” she emphasized.
She also suggested breakfast parfaits, which can be customized with different fruits and protein-rich granola. “My base is a sugar free Greek yogurt, or if you want to have the sugar yogurt, the priority is making sure you’re getting the protein and worrying less about the sugar,” Katy explained.
Find Katy at sipsclub.com. Find the recipes for all the breakfast ideas Katy shared here.
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