Ever heard of the phrase "start your day with a savory breakfast"? Recent research on the study of blood sugar spikes evidence that having a low-carb breakfast is best to keep your blood sugar at bay, maintaining your energy levels steady and reducing your sweet cravings during the rest of your day.
A recent study, published in The American Journal of Clinical Nutrition, asked the question: “What would happen to overall glucose control if people with type 2 diabetes avoided carbohydrates at breakfast?” They found that glucose spikes were reduced even at lunch and dinner, plus pre-meal hunger and sugar cravings were also reduced throughout the day.
Why is this important? Because even when we think our breakfast is "healthy" and "clean" it might still create large glucose spikes. This is the case especially when our breakfast consists of fruit, oatmeal, toast, and other refined carbs without combining them enough with fiber, healthy fats, and protein.
This 5-ingredient kale and avocado smoothie is a great way to start your day low-carb and full of fiber, healthy fats, and the protein you need to boost your energy levels and sustain them throughout the day.
The Benefits of One Shake a Day
During our Clean 7 and Clean 21 detox programs, starting your day with a clean shake is an effective way to get all the nutrients your body needs, including veggies, fiber, protein, and healthy fats. Plus, it is a great way to break your overnight fast—or digestive break—you just had for the previous 12+ hours.
When you replace a liquid meal for a solid meal, you decrease the amount of energy your body needs to expense for digestion. Part of the breaking down and liquefying of food molecules is already done in the smoothie format, so you are able to maintain your steadier levels of energy during the morning. The decrease of this digestive load not only leaves more energy in your body to do the things you like and focus on work, for example, but it also allows your body to use that energy for detoxification.
Cruciferous Veggies: Why You Need Them
We all know we should include lots of veggies and colors in our diets. But cruciferous veggies are especially important because they contain glucosinolates, studied for their cancer-fighting properties. Some cruciferous veggies include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish, and turnips.
Cruciferous veggies are high in fiber and also support our liver and detoxification processes. They help our bodies eliminate estrogen and therefore regulate our hormonal levels as well as metabolism in general.
Adding cruciferous vegetables to your smoothie in the morning is a great way to work your way up to the USDA recommendation of 1.5-2.5 cups per week.
Try this low-sugar smoothie recipe perfect to start your day with no glucose spikes and full of nutrients!
1 cup of kale
1 cup of unsweetened coconut milk
¼ cup unsweetened coconut flakes
Add all the ingredients to your blender and enjoy!
Check out our organic plant-based protein powder full of nutrients and added benefits, Daily Shake. Find it in plain (unsweetened stevia-free), vanilla, and chocolate flavors.