Ask Martha: What are Some Low Carb Breakfast Suggestions?
Question from Linda: I have PCOS (polycystic ovarian sydrome) and am trying to follow a lower carb diet. However, I’m having trouble finding something low carb to eat for breakfast. My favorite breakfast foods - cereal and bagels - are loaded with carbs. Help!
Answer from Martha: You are right - most breakfast foods are 
high in carbs. However with a little creativity, you can find lower carb breakfast choices. But first, here is a little info on diet and PCOS.
Low glycemic index diet and PCOS
Many of the symptoms of PCOS (irregular periods, hair growth, hair loss, acne, etc.) may be caused by high levels of insulin. Eating foods that rapidly turn to sugar will increase blood levels of insulin. So I often recommend that women with PCOS follow a lower glycemic index diet to help lower insulin levels. In addition, many women with PCOS find that they feel better and have an easier time losing weight when they follow a diet plan that has a lower glycemic index.
So what is a low glycemic index diet?
Basically, this type of diet contains meals and snacks that include moderate amounts of higher fiber carbs as well as protein and a little fat. This combination of nutrients allows for a slower rise of glucose, less insulin secretion and then a slower drop of glucose. It can help you feel full longer, have fewer cravings and sustained energy levels.
Even if you don’t have PCOS, you might want to try some of the following suggestions for breakfast. They are a lot healthier and lower in calories than a jumbo bagel, a donut or a giant cup of oatmeal loaded with granola, brown sugar and raisins.
Suggestions for low glycemic index calorie controlled breakfast choices:
| Food | Calories | Grams of Carbs | Grams of fat |
|---|---|---|---|
| 1 cup 1% cottage cheese sprinkled with cinnamon. Add artificial sweetener if desired | 160 | 8 gm | 2 gm |
| 4 egg whites or egg substitutes, 1 oz low fat cheese, 1 slice whole grain bread | 180 | 15 | 2 |
| Omelet made with 1 egg plus 3 whites, ½ cup veggies cooked in cooking spray, 1/2 grapefruit | 190 | 16 | 5 |
| 1 T. almond butter and 1 slice whole grain bread or 2 slices light whole grain bread or or 80 calories high fiber crackers | 180 | 20 | 9 |
| Tortilla roll up:1 oz low fat cheese, 1 slice ham (1/2 oz), 1 whole wheat tortilla | 175 | 15 | 8 |
| 1 T. peanut butter on a small apple | 180 | 19 | 9 |
| 1 cup cooked oatmeal, 4 chopped walnut halves, add artificial sweetener and cinnamon if desired | 210 | 25 | 7 |
| ½ cup 1% cottage cheese, ¾ cup blueberries | 150 | 19 | 1 |
| 8 oz non fat yogurt, 2 T. All bran (or another high fiber cereal), 4 chopped walnuts halves | 170 | 18 | 5 |
| 1 oz low fat cheese on whole wheat English muffin (if possible, get the light English muffin) | 200 | 30 | 6 |
| 2 oz lox, 1 T. light cream cheese, 1 mini whole wheat pita or 80 calories high fiber crackers | 200 | 15 | 11 |
| 3 scrambled egg whites or ½ c. egg substitutes, 1 breakfast veggie sausage pattie, 1 slice light whole grain bread, 1 tsp. light soft margarine | 200 | 10 | 9 |
| 2 poached eggs, 1 cup cubed melon | 210 | 15 | 10 |
| Fast Food Breakfast out:McDonald’s scrambled eggs | 180 | 5 | 18 |
| Small apple, 12 almonds (a quick "on the run meal" for those of you who skip breakfast totally) | 140 | 17 | 15 |
* These breakfast choices were taken from the chapters I wrote on diet and pcos for Dr. Walter Futterweit’s book: A Patient’s Guide to PCOS.
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February 23rd, 2008 at 8:18 pm
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