Breadless breakfasts are not a passing fad, but are just as valid an option as those who decide to have toast for breakfast. On this occasion, a breakfast without bread can be a very good option if you are on a weight loss diet, if you are diabetic, if you have a ketogenic diet, etc.
When we think of having breakfast, toast with pate, ham, oil, chocolate, hummus, etc. almost always comes to mind. but there is a world of possibilities beyond using bread for breakfast. Also, many of those breakfasts with bread tend to use sliced bread and they are very versatile and tasty slices, but also very unhealthy because they are loaded with refined oils, refined flours, lots of sugars, etc.
It is best to use artesian bread, made with 100% wholemeal flour and olive oil, which is low in fat, sugar and salt and if it has seeds, the better. But if we don't like bread or we don't feel like it that day, there is a wide variety of breakfasts without bread within our reach. We just have to take a good look.
We have to do everything possible so that bread is not the daily protagonist of all our breakfasts. Eating quality bread is fine, but we should not introduce it several times a day, but several times a week and look for alternatives
Benefits of having breakfast without bread
Although bread and cereals themselves are very beneficial for the body, an abuse of it can make us gain weight, cause glucose spikes, affect our heart health and increase cholesterol, etc. That is why we must reduce the consumption of bread from several times a day to only several times a week and give priority to other types of food such as fruits, dairy products, eggs, and eating quality cereals and nuts.
Lower risk of heart attack
By saying goodbye to bread at breakfast, we will be healthier and reduce the risk of suffering from some type of heart or cerebrovascular disease. This is from eating low quality white bread, however, 100% whole wheat bread helps lower cholesterol, prevents obesity and type 2 diabetes.
Obviously, giving up bread and eating industrial pastries puts us in the same position or worse. For this benefit to be effective, like the rest, we have to go in unison, and that implies having a healthy, balanced and varied diet.
regulated sugar level
The carbohydrates in breads are quickly absorbed and this causes spikes in blood glucose. So, if we stop consuming bread, or at least low-quality bread that is not 100% whole grain, our sugar level will be easily regulated and It will lower the chance of getting type 2 diabetes.
It is likely that at the beginning of refusing bread we feel that we have little energy, that is a kind of withdrawal syndrome. In a few days it disappears and everything returns to normal. Let's remember that refined sugar is not called a drug for taste, but because it creates addiction.
Helps lose weight
Stop eating bread helps to deflate and since there are no carbohydrates, the body takes energy from stored fat, so we manage to lose weight. Basically this is the main fundamental of the keto diet and what has made it so famous, although in reality this diet was devised to reduce epileptic seizures in children. This is because an abuse of sugar damages the brain, apart from many other organs.
Cravings and snacking are reduced
Bread, especially poor-quality bread and sliced bread, is usually high in rapidly absorbed carbohydrates, which is why it is low in satiety and increases the number of snacks we make throughout the morning. So, if we save bread at breakfast, what we reap all the fruits of all these benefits that we have discussed above.
If we feel like eating bread one day or at some point, it is best to choose 100% whole wheat bread, and read the label carefully to make sure that it is 100% whole wheat and we are not being deceived.
Also, by ditching these low-quality carbohydrates and sugars, we will feel more energetic, healthy and positive, but be careful, we may suffer withdrawal syndrome.
Who should avoid bread?
White bread and bread in general should be avoided by some people, such as celiacs, those who are on a weight loss or definition diet, those who want to follow a ketogenic diet, etc. But beyond this that seems so obvious, there are certain people who should reduce their bread consumption.
On the one hand, and guided by the benefits of giving up bread during breakfast, diabetics should ignore bread, at least the low-quality ones that are loaded with fat, refined flours, refined oils, sugars, salt, and so on.
If we have high cholesterol, risk of cardiovascular accident, heart disease, weight problems, among others, we should put aside bread, especially white bread and low-quality mold plans.
The best thing is that the bread we eat is 100% integral, that is, that it says on its label that it is made with 100% wholemeal flour. That cuts calories, fat, and carbs, and increases fiber and nutritional value.
Breakfast ideas without bread
Being clear that bread is not as good as we had been led to believe, now we are going to discover some ideas for breakfasts without bread, perfect to have before work or going to school. Quick, simple and very nutritious breakfasts.
Eggs in all its variants
Whether they are scrambled eggs, fried, in the microwave, soft-boiled, in an omelette, etc. Eggs are very nutritious and providing that shot of vitamins and minerals so essential to the body is key so that the rest of our day only gets better.
when cooking, it is best to use extra virgin olive oil, but not much and accompany the eggs with spinach, turkey, York ham, cheese, zucchini slices, etc. The question is to adequately complement the egg.
Yogurt with fruits and/or cereals
The easiest thing in the world is to pour a yogurt into a bowl and add healthy muesli and pieces of fruit. This serves as breakfast or as a dessert after a dinner or a very light lunch as a salad. There are those who also add cereals and flakes of dried fruits such as coconut, and even seeds or chocolate shavings.
Chia pudding with fruits
When we think of pudding, a kind of yogurt comes to mind and it is true, the pudding is usually made in an elongated jar or in a standard 250 ml glass and yogurt is added (always Greek, natural and sugar-free), now the chia seeds and let it rest for an hour. Next, the pieces of fruit are added. In these cases, there are those who add extras such as crunchy cereals, dried fruits or chocolate.
Banana oatmeal cookies with chocolate
The most famous cookies on all of Instagram. You only need ripe bananas, an egg and oats. We mix everything in a bowl and with the oven preheated to 180 grams we are placing small balls of dough on the tray (which must be covered with parchment paper previously).
There are those who bathe these cookies in pure chocolate and there are also those who add chocolate shavings to the initial mixture. The good thing about oatmeal is that it is very satiating, so we will be able to avoid snacking, in addition, oatmeal gives a lot of energy to endure a training session or a work day.
Cereal with milk
The classic among the classics, but be careful, since it does not serve any type of cereal. You have to stay away from those that are sugary and choose only whole grains. There are basic or bathed in honey, and also in chocolate. Here everyone chooses what they like the most, but the important thing is that they are low in sugar, dyes, additives and that they have a high percentage of whole grains, that is, at least 80%.
Regarding the milk. The best choice is either whole milk, or unsweetened non-dairy oat milk. Choosing a good vegetable milk is very simple, just read the label and that there is a minimum of 15% of the main ingredient and then there is only water. No oils, no salts, no thickeners, no additives, no flavor enhancers, nothing.
Porridge
Here oats are once again the protagonist and, as we say, it is a very healthy source of energy. Here we can also choose vegetable milk. It would be a breakfast of 10 if it We are accompanied by nuts, seeds and fresh seasonal fruits.
The porridge is made by mixing milk and oats until thick, add cinnamon or vanilla and the fruits and seeds. Let's remember that the milk must be hot, so that it enhances the flavor of the other ingredients.
Pancakes or crepes (sweet and salty)
Pancakes and crepes are the most typical options. We can make them salty or sweet, since we can fill them or spread them with cocoa cream and hazelnuts, jam, peanut butter, with fresh vegetables, scrambled eggs, cooked ham, sliced turkey, cheese, etc.
Waffles also come in here, and it is that in the dough itself we can add cheese, even spinach or grated carrots, zucchini, etc. and then accompany them with a natural fruit juice.
Quesadillas
We refer to the round wheat cakes so typical in Mexican food. These cakes are very versatile and we can fill them with both sweet and salty. It should be said that, the cakes it is preferable that they are integral, thus we reduce the consumption of sugars.
Like crepes, we can fill quesadillas with a multitude of options. The good thing is that the quesadillas are more resistant and we can put them inside a sandwich maker or double-sided iron to heat sandwiches.
Microwave cupcakes
With a simple mug (microwave safe) and 7 ingredients that we all have at home, we can get a perfect miniature cake for a delicious breakfast. The ingredients are flour, erythritol (healthy sweetener), pure cocoa powder, 1 egg, extra virgin olive oil or good quality butter, choco shavings and a small splash of milk or vegetable drink.