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High Carb Low Fat Breakfast
By
Donald A. Miller, Ph.D.
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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
labor.
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 tablet.
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
hydrogenation.
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. **
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