Balance your blood sugar during menopause

Some ideas for blood sugar balancing breakfasts

Steamed fish – Steam or grill a fillet of fish and serve with grilled tomatoes and mushrooms and a handful of steamed spinach 

Sardines on toast – Top a thin slice of rye or pumpernickel bread with a small tin of sardines or mackerel in tomato sauce. Alternatively serve the fish with some oatcakes. 

Kippers and oatcakes – Grill a kipper fillet or two and some fresh tomatoes and serve with 3 or 4 oatcakes. 

Avocado on toast – Take slices of wholemeal or German rye bread and toast on one side. Turn the bread over and cover the untoasted sides with a layer of sliced tomatoes. Place back under the heat and grill until the tomato is starting to cook. When ready, top each slice with mashed avocado. Sprinkle with seeds and add a drizzle of hempseed oil before serving. You can add a fried or poached egg for an extra protein boost.

Kedgeree – Another great idea for a leisurely weekend breakfast.

Whenever you cook brown rice, freeze some extra portions to use for just such an occasion. Lightly steam-fry a chopped onion, add brown rice and mild curry powder. Flake in cooked fish (salmon, white fish, smoked haddock). You may need to moisten the kedgeree with a dash of soya milk. Serve with black pepper to taste and a squeeze of lemon. 

Healthy cooked breakfast – Traditional cooked breakfasts are not all bad. Grill organic bacon rashers and serve with low sugar beans, grilled tomatoes and mushrooms for a meal that will sustain your energy through to the afternoon. Limit this breakfast to just once a week. 

Cottage cheese and fruit – Combine a small pot of cottage cheese with some chopped fruit (e.g. pear, apple, peach etc) and sprinkle with a handful of chopped nuts or seeds. 

Natural vanilla yoghurt with berries – Stir mixed berries (supermarkets sell mixed berries frozen in bags) into a blend of natural, organic, live yogurt (cow’s, sheep’s or goat’s) and a scoop full of natural vanilla whey protein. Top with a good handful of chopped nuts and seeds.

Soaked muesli or overnight soaked oats – Soak overnight in a little water to produce a soft & digestible breakfast. Make sure your muesli is sugar and wheat free or even better make your own. Serve with natural live, organic yogurt and a spoon of blackberries/blueberries/raspberries a grated apple or other low GI fruit and a scoop of whey protein to ensure adequate protein.


References

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Jenkins, D. J., Dehghan, M., Mente, A., Bangdiwala, S. I., Rangarajan, S., Srichaikul, K., … & Yusuf, S. (2021). Glycemic index, glycemic load, and cardiovascular disease and mortality. New England Journal of Medicine384(14), 1312-1322. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa2007123

Keller, K., Baldwin, S., & Brabetz, B. (2018). A Review of Cortisol: The “Stress Hormone”. Available at:https://dspace.sunyconnect.suny.edu/handle/1951/70287

Lynch, J. (2021). Nutrition during the menopause: clinical considerations. British Journal of Nursing30(22), 1308-1309. Available at: https://www.magonlinelibrary.com/doi/full/10.12968/bjon.2021.30.22.1308

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