High Carb Low Fat Breakfast
The current Low Carb fad is way off target. Our ancestors,
depending on era and location, mostly ate more grains,
fruits, vegetables, and less four legged meat than is common
in present diets of North America and Europe.
It is no secret that fats can satisfy hunger, even long
after the eating. That's one reason for the traditional
popularity of breakfast bacon, sausage, butter, breakfast
pastries, et cetera. For most of us who are not athletes,
farmers, stevedores, or other calory burning people, we
should restrict fat intake, and prefer unsaturated plant
sources over saturated fats from meat sources.
Refined sugars can give us a quick energy high, but this
won't last. Lumberjacks have long known that old fashioned
pancakes and breads can sustain one through hours of heavy
I don't have a reference handy, but I recall reading that
Roman Legionnaires got an early morning start by eating
cereal grains, proving that cereals can make a hearty
breakfast. In our "more advanced" society, we have many
prepared cereals to pick from. My very strong advice is to
avoid the ones having hydrogenated oils or refined sugars,
or more than a trace of added salt. And don't bother with
enriched cereals if you are taking a daily vitamin - mineral
So what do I recommend for breakfast?
Example 1: eggs poached in a small covered pan with a small
amount of water, plus whole grain bread with a small amount
of one of the new butter substitutes that has no
Example 2: Whole grain cereal such as shredded wheat, corn
flakes, wheat flakes, oats, oat meal, or similar. You can
make your own from whole grains, if you have a grinder. Some
food blenders will work. Avoid wheat farina, from which the
bran and most of the germ were removed prior to grinding.
Example 3: Pancakes made from whole grain flour. A blend of
wheat and other grains, such as corn, rye, soy (a legume)
can make a nice texture while providing complete protein.
Triticale is a hybrid of wheat and rye, but pre made flour
can be hard to find. Use just enough baking powder. Cook on
non stick surface with a touch of non stick spray or
vegetable oil, no animal fats.
The cereal and pancakes do NOT need sugar or syrup, unless
one is truly starved for calories. Those are "bad carbs".
Flavor and nutritional value are enhanced by adding some
form of fruits, preferably with no refined sugar or
fructose. I like to add sliced banana, raisins, or berries
to cereal, mashed banana or unsweetened apple sauce to
pancakes, and so forth. For serving more than one person, to
justify the effort, grated apple gives more character than
apple sauce. I often use orange juice instead of milk or
water for pancakes.
If these breakfasts don't hold you until lunch, try serving
a poached or boiled egg with the cereal, or mixing egg into
pancakes. They are not a threat to blood cholesterol levels.
Also consider a few almonds on the side, which provides
unsaturated fat to fight hunger, and Omega-3 fatty acids
supposed to protect the heart.
Be inventive. And don't avoid unrefined carbohydrates.
** Diet with FACTS, not MYTHS. **
About the Author
Dr. Donald A. Miller is author of "Easy Health Diet" http://easyhealthdiet.com/diet.htm, "Easy Exercise All Ages" http://easyhealthdiet.com/eeaa.htm, and numerous free articles on health http://easyhealthdiet.com/articles/.
Seven of ten deaths are caused by preventable diseases.
Dr. Donald A. Miller