Make breakfast work for you: the case for carbs

We all know that breakfast is an important meal in our day. It starts us out on the right foot, giving us fuel and energy to begin the day, and can be the difference between a mid-morning crash and feeling full and energized until lunch, helping us resist the snacks in the break room at work. No one wants to be sluggish all morning, and yet too often we either skip breakfast altogether (hey there, intermittent fasting!) or chug a cup of coffee and call it a morning. Or, maybe you're familiar with the high fat/high protein craze of loading up on eggs and bacon, which got a bad rap 15-20 years ago, but is suddenly all the rage again. (And we've been there in our Paleo days, even putting butter in our coffee. OK, John needs me to tell everyone that was just me doing the butter thing!)

Obviously, bacon and eggs were out the window when we ventured into plant-based eating. So what the heck do you eat when you apparently need all this protein and also want to be satiated?

We hopped on the oatmeal train and haven't looked back. While not nearly as protein-dense (which is fine, given that we don't need nearly the amount of protein your favorite influencers are telling you you need, thank goodness!), it's got nutritional density that bacon and eggs simply can't touch, and it fills our stomachs more substantially, signaling fullness.

Our oatmeal station in our kitchen, where we keep our oats, measuring cup, chia and flax seeds, amla powder, wheat germ, and chocolate chips for easy breakfasts!

Let's do a little comparison: What does a 1/2 cup of dry instant oats cooked in 1 cup of water, topped with 1 cup frozen berries, 1 Tablespoon ground flax seeds, 1 Tablespoon chia seeds, 1/3 teaspoon amla powder (dried Indian gooseberries), and 1 ounce walnuts give you VERSUS 3 scrambled eggs with 2 pieces of bacon?

There is a lot of noise these days saying that you need incredibly high amounts of protein or that dietary cholesterol doesn't impact your lipid profile (perhaps for some people it doesn't impact it as significantly, but saturated fat always does!), but it is dangerous information to consume and even more dangerous to believe and apply. There is a reason America's leading cause of death is cardiovascular disease. The heavy meat and dairy-based diets that a majority of Americans consume contain incredibly high amounts of artery-clogging cholesterol and saturated fat, while plants contain 0 mg cholesterol and mostly unsaturated fats. Just look at the comparison above: eggs and bacon gives you over 500 mg of cholesterol in a single meal, while oats, fruit, and seeds are filling and don't mess with your lipid profile negatively; in fact, eating oatmeal is well known to lower cholesterol and triglycerides! And foods like amla powder (dried Indian gooseberries) even increase arterial function.

Did you know? Amla, while perhaps not well-known, is said to be "the single most antioxidant-packed whole food on the planet" with just 1/10 of a teaspoon working as well as the leading cholesterol-lowering drug (see Dr. Gregor's research on it here), something that cannot quite be said for even the leanest cut of bacon. Amla reduces cholesterol, and has been called "nature's Metformin" as it helps diabetics manage blood sugar. Oh, and it's available at your local health food store or on Amazon, too! A little goes a long way.

We've heard people complain that oatmeal just doesn't fill them up quite enough, but we've got a solution: EAT MORE. Yep, that's right: double the amount of oats and water, add a few more berries (fresh or frozen), and forgo the nuts most of the time if you're trying to shed pounds. We can guarantee that doubling the amount of oats will fill your stomach and you will be satiated for hours due to the increased volume and fiber content, but you won't be increasing your calories substantially. On mornings when we are really hungry or know we really want to stay full until lunch, making an extra big bowl of oats makes a huge difference for us. Let us know if you try this and how you feel!

If you're looking to change up your oatmeal routine or add some bulk to breakfast, try some of these ideas for added nutrition and different flavors:

• Add PB2 powder (lower fat if you're in weight loss mode) or your favorite nut butter

• Stir in a scoop of your favorite protein powder

• Change up your fruit: try mandarins, kiwi, bananas, and cherries. You might be surprised that you like a different mix of fruits on top, especially as the seasons change.

• Make a big batch of cinnamon stewed oats on the stove and store so that you can mix a 1/2 cup or so into your oatmeal each morning.

• Mix in some pureed pumpkin or butternut squash

• Add some spices like Ceylon cinnamon or nutmeg for extra flavor

• Use soy or oat milk as your base instead of water for added flavor and creaminess, especially for kids

• Mix it up and make cold overnight oats if you're not feeling a warm breakfast, or if you need something quick to grab from the fridge and take on the go! Try these overnight oats from Nora Cooks and add your favorite ingredients to flavor them exactly how you want them.

Don't buy into the hype that eggs and breakfast meats are the ideal way to start your day. Oats contain lots of carbs, but carbs are what our bodies run on and these carbs in particular contain lots of fiber, which benefits our hearts, digestion, and even our mental health. If you're still hungry when you finish, make a bigger amount next time and make sure to increase the amount of fruit and seeds or nut butter you put on top. We're pretty sure you'll be full til lunch!

Peace, love, and plants,

Heather & John