The easiest Insulin Resistance Diet breakfast
Those of us with insulin resistance know that we should have protein with every meal, and for many people that translates to “eggs” for breakfast. I don’t really like eggs that much (I’ll eat them if I have to but always choose something else if there’s an alternative!).
If you want to make your own healthy protein shake, you have to get the blender out … which takes time and is messy! Who can be bothered, right?
Or you may be the kind of person who prefers to skip breakfast – you know you should have something, but you don’t feel like much. If so, this will interest you…
My insulin resistance diet protein shake formula
Through experimentation and researching all the best advice on nutrients, I have come up with my own “insulin resistance diet breakfast” protein drink, which is very good for you, satisfying and really quick. You don’t even need a blender!
For the plain version this is what you need (it’s a bland taste, just milky with bits of fiber in it – not unpleasant but if you want more flavor, see suggestions below – make sure you read the section on whey protein powder):
Mix 1 (dessert) spoonful of natural (unflavored) whey protein isolate powder and 1 spoonful of psyllium husk powder in a small glass; add water to about 1/3 full, mix and top up with milk or coconut milk. Drink it quickly because the psyllium husk thickens up if you leave it, and then drink a glass of pure filtered water. Take 2 fish oil capsules at the same time. That’s it! No mess, no fuss. And you have just had an insulin resistance breakfast drink, packed with all the goodies your body needs:
- protein (whey protein isolate)
- fiber (psyllium husk)
- omega 3 (fish oil capsules)
Not only that, you have these added benefits:
- super-quick! Once you have the basic ingredients to hand, you can make it and drink it in a minute
- natural products with no nasty additives
- no/very low carbs, so no insulin spike
- suppresses your appetite for hours, really! You won’t be hungry until lunchtime
- the coconut milk makes it creamy and delicious!
- completely controls cravings
You can modify this slightly if you want more flavor by adding fruit (blueberries or strawberries are lovely), berries are definitely the best choice of fruit. You can use frozen unsweetened berries too. But please do remember – it is never going to taste like a thick shake – it is a healthy drink!
OR instead of using all natural psyllium husk, you can use a fiber supplement like Metamucil which is flavored but sugar-free; these tend to be very strong flavors so I’d recommend “diluting” them with the natural psyllium husk, 1 part flavored to about 5 parts natural, or more of the natural if you want. This way you will add a little sweetness but you will minimize the effect of the sweetener. I have used berry flavored Metamucil, well diluted, and that tastes lovely with the coconut milk.
Whey Protein Isolate
Update: In this section I used to advise you not to buy flavored whey protein powder, but I have done some research on this, and I think it is a much better alternative than having (for example) toast or breakfast cereal. Protein powder is widely available in chocolate and vanilla flavors and for some people that will be the difference between trying it or not trying it!
If you like the idea of a chocolate milk style drink, then this is definitely the way to go to get that protein into you. Before buying, please make sure you compare the numbers on the nutrition panel, because there are a lot of different varieties of this stuff. Some are for the “low fat” dieters and are not suitable for us at all. Some are formulated for bodybuilders, and although they are high in protein they are also high in carbs. Remember, high carb is not good for us!
As a guideline, the one I bought had these values per 100g: Protein 75.3g, Fat 4.4g, Carbohydrates 13.2g. That’s the kind of proportions you want!
Of course the unflavored version comes out better: Protein 89g, Fat 1g, Carbohydrates 0.2g.
But if you compare it to a bowl of breakfast cereal (this one is Special K), look at the difference: Protein 19.7g, Fat 0.4g, Carbohydrates 70.8g!!!
So the message is clear – HAVE A PROTEIN SHAKE!! If you get the natural, unflavored version you will be putting only good stuff into your body. Remember, this is not a fad diet, it’s a new, healthier way to live, and your future will be brighter without all that sugar and fake flavor we have been conditioned to crave.
But if you want the chocolate or the vanilla flavor – it’s a better choice than many. Go ahead and try it!
A protein shake is not restricted to breakfast, either – have a glass when you are “on the prowl” in the kitchen, looking for something to snack on, maybe feeling some unexplained cravings coming on and it will instantly fill you up. I have even had it instead of an evening meal on occasions when I didn’t feel particularly hungry – I knew it would help to deliver all the nutrients I need and not make me feel bloated.
This is the best and easiest Insulin Resistance breakfast you can make! I hope you use it and enjoy it!