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How Do You Build a Breakfast That's Less Than One Gram of Sugar and Less Than Forty-Five Grams of Carbs?

I don’t know about you, but I love breakfast. As the old saying goes, “breakfast is the most important meal of the day.” This is because it provides the body with the energy and nutrients it needs after our nightly period of fasting, better known as sleep. If you’re a busy person who’s always on the go, breakfast pastries, sweet spreads, and high-carb foods may take center stage in your morning routine. These types of foods are quick “grab and go” options that temporarily satisfy hunger. But what can you eat if you’re looking for a nutrient-filled breakfast option that has, let’s say, less than one gram of sugar and forty-five grams of carbs? What else is there to eat besides bacon, eggs and berries? If you’ve ever asked yourself this question or are concerned about your total carbohydrate and sugar intake, keep reading. The following is information on how to build a grocery shopping list that will help you reach this goal. Spoiler alert—breakfast doesn’t have to be sweet. Taking advantage of savory meals may help you reach this goal.  

Can I Make A Better Breakfast?

Building a breakfast that contains less than one gram of sugar and forty-five grams of carbs may seem daunting, but it doesn’t have to be. How? Well, we’ve already done the work for you. The main staples you want to add to your shopping cart are nuts, seeds, protein, non-starchy vegetables such as broccoli, eggplant, and lettuce, and fruits that are more tart than sweet such as raspberries, blackberries, lemons, and avocados. Knowing that these foods are naturally low in sugar and carbs will make meal planning and meal prep seamless. If you have these staples on hand, you can mix and match a variety of breakfast options for any day of the week. Don’t believe me? Keep reading.  

Your Example Grocery List:

Meals You Can Make Using the Grocery List Above:

Creating tasty, healthy meals involves a little creativity. Although the grocery list above contains only a small fraction of the staples needed for a typical weekly list, here are the meals you can create even with a short list like this one:

Breakfast: 

(1) 4 oz Tofu scramble (16 grams) with 6 oz nut medley made with almonds, Brazil nuts and pecans and 8 oz unsweetened hot tea. 

(2) 2 boiled eggs with 7 oz turkey and vegetable hash made with ½ cup plum tomato, mushroom, broccoli crown and onion mixture with 2 slices keto bread and 8 oz black coffee

(3) 6 tablespoons chia pudding mixed with 2 oz heavy cream, a dash of cinnamon, and 2 oz water topped with ¼ cup raspberries and 1 tablespoon hemp hearts 

(4) Veggie frittata made with ½ cup plum tomato, broccoli crown, onion and garlic mixture, alongside 8 oz coffee mixed with unsweetened almond milk 

(5) Quiche with blanched and ground almond crust

(6) 1 Cup Catalina Crunch cereal with 8 oz unsweetened almond milk  

The Benefits to Shopping Like This:

Blood sugar management is of utmost concern, especially for persons with diabetes. Diabetes is a condition that impacts over thirty-four million people. Though a diabetes diagnosis is nothing to be alarmed about (since it can be controlled through lifestyle changes and medications), if blood sugar levels are left uncontrolled, they may have a negative impact over a period of time. If you have diabetes or simply want to learn more about it, click here. Adhering to a low-sugar, low-carbohydrate breakfast shopping list may help to manage blood sugar levels.

The Bottom Line:

Whatever your reason for seeking a breakfast that’s less than one gram of sugar and forty-five grams of carbs, it’s a good idea to use an app like VitalCart. Sorting through labels takes time—time you may not have. Let VitalCart do all the legwork for you. Think of it as bringing a knowledgeable personal shopper with you whenever you buy groceries online. If you’re looking to reduce your sugar and carbohydrate intake, let us help by making the experience manageable. And don’t forget to grab some of the grocery staples we mentioned above—trust us, they’ll come in handy. 

People ask Vitalcart for grocery tips each day. We get the best finds for each health goal and share them live with you.

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