Beware the Breakfast Aisle

How Big Food hijacked our "most important meal of the day." Four delicious breakfast swaps to reclaim our energy and get off the glucose rollercoaster. Plus, an exclusive subscriber event!

Better than Fruit Loops but not by much

“That hulking behemoth in the middle of the grocery store, the racks of cereal, is stripped-carb and sugar ground zero, representing a kind of unrecognized terrorism wrought on parents by our own food makers in every city, town and suburb of America.”

— The Washington Post

For as long as we can remember, we’ve been told that breakfast is the most important meal of the day.

Positioned as our morning meal for nourishment and energy, just how did the American breakfast evolve into something that sets us up to fail?

The etymology of “breakfast,” comes from two words from Old English, where “break,” refers to the act of interrupting, and “fast,” denotes the period of not eating during sleep.

The food and drink you consume first thing in the morning on an empty stomach to break your fast will not only determine the quality of your day but also the health of your cells, influencing whether you experience good or bad energy.

If I were to ask you if you’d eat a Krispy Kreme donut for breakfast, you’d probably give me some serious side-eye.

But what about a bowl of cereal with oat milk? Or a glass of OJ?

You might be shocked to see these options side by side.

1 Krispy Kreme glazed donut = 10g sugar (2.5 teaspoons)

• 190 calories / 11g fat / 22g carbs / 1g fiber / 3g protein

vs

1 bowl of cereal¹ with oat milk = 15g sugar (3.75 teaspoons)

• 240 calories / 3g fat / 53g carbs / 3g fiber / 5g protein

Add a glass of orange juice with 21g for a total of 36g sugar (9 teaspoons)

While some may argue that the combination of cereal and juice offers a semblance of vitamins and marginally higher protein content, the predominant ingredients — high-glycemic sugars such as cane sugar, honey, molasses, alongside refined grains like processed corn, oats, and rice — inevitably lead to a sharp spike in blood sugar levels. The spike mimics the effect of a sugary donut, propelling you momentarily into an energy surge before crashing down with more intensified sugar, carb and caffeine cravings, brain fog and maybe a drop in mood to boot.

Why should we care about unregulated blood sugar spikes? learn more here

The short term impact can lead to unpleasant chronic symptoms. Hangry, anyone?

The long term impact can lead to obesity, diabetes, dementia and heart disease.

---

Who flipped the script on breakfast, turning it into a sweet treat extravaganza?

Cue the Kellogg brothers and the original Don Draper. Delving into the backstory of cereal and orange juice might just give you pause for thought about your morning routine.

'“Cereal was the bridge; the dietetic remedy to keep Americans’ diets from leading them to sin. “

— Forbes

In 1877, Dr. John Harvey Kellogg, a Seventh-day Adventist, championed a diet of bland foods to deter sin, particularly targeting sex and masturbation. Under the pretext of addressing digestive concerns, he introduced the original corn flakes as part of his philosophy of "biologic living."

Recognizing the potential to market this convenient breakfast to busy mothers as a healthy option, the doctor's brother ran with it. He sweetened the flakes and sparked the cereal revolution.

In many ways, cereal represents our over-sugared, over-processed relationship with food. But what about orange juice? Just how did it become a ubiquitous presence on breakfast tables around the world? Advertising.

---

Drink an Orange

In the early 1900s, Albert Lasker, the ad executive who inspired the legendary Mad Men character, represented the California Fruit Growers Exchange, which found itself with an excess of oranges and nowhere to sell them. Their solution was to market ready-made juice to Americans as a means of, “significantly improving their health.” To avoid conflicting citrus offerings at the same meal, they positioned orange juice as a morning beverage and lemonade for the afternoon.

However, consuming a glass of orange juice differs significantly from eating a whole orange. Juicing removes the beneficial fiber from the fruit, resulting in concentrated sugar content. Without the accompanying fiber to aid in satiety and sugar metabolism as well as packing the sugar content of many oranges into a single serving, juice is quite literally a sugar bomb.

1 orange = 9g sugar

• 45 calories/ 11g carbs / 3g fiber / 0.9g protein

vs

1 glass of orange juice = 21g sugar

• 112 calories / 26g carbs / 0.5g fiber / 1.7g protein

The rising popularity of ultra-processed grains found in cereal, pancake mix, and muffins, combined with fruit juice for breakfast starting in the 1960s, undoubtedly correlates with an increase in health problems in the US.

---

The take-away: 93% of Americans today grapple with metabolic dysfunction and 1 in 3 face prediabetes including our teens so it’s about time we rethink this important meal. With Big Food dictating our diets, perhaps a truer (and more sobering) statement should be, “Breakfast is the most dangerous meal of the day.”

---

Four Blood Sugar Friendly Breakfast Swaps

Make these easy breakfast swaps to keep your glucose levels stable and your energy soaring. With a superior blend of protein, fat, and fiber, alongside reduced sugar content, these options will keep you powered for hours. These subtle adjustments to your morning routine aren't just tweaks—they're smart investments in both your present vitality and future well-being.

🍳 Vegetable Frittata

Ingredients:

• 6 large eggs

• 1/4 cup milk (or milk alternative)

• 1 tablespoon olive oil

• 1/2 onion, diced

• 1 bell pepper, diced

• 1 cup diced vegetables (such as spinach, mushrooms, zucchini, or peas)

• 1/2 cup shredded cheese (such as cheddar, mozzarella, or feta)

• Salt and pepper to taste

• Fresh herbs (optional, for garnish)

Nutrition Breakdown per Serving (approximately, based on 1/4 of the frittata):

• Calories: 200-250

• Protein: 12-15 grams

• Fat: 12-15 grams

• Carbohydrates: 5-8 grams

• Fiber: 1-2 grams

• Sugar: 3-4 grams

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined.

3. Heat olive oil in an oven-safe skillet over medium heat. Add diced onions and bell peppers, and cook until softened, about 3-4 minutes.

4. Add any additional diced vegetables and cook until they're tender, about 2-3 minutes.

5. Pour the egg mixture evenly over the vegetables in the skillet.

6. Sprinkle shredded cheese over the top.

7. Cook on the stovetop for 2-3 minutes, until the edges start to set.

8. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is set in the center and the top is lightly golden.

9. Once cooked, remove from the oven and let it cool for a few minutes before slicing.

10. Garnish with fresh herbs if desired, then slice and serve.

As you know I don’t really follow recipes so this is a rough estimate and depends on the veggies you choose but you can’t go wrong with a mix of what’s in your fridge. I make sure the skillet is oiled everywhere so the eggs don’t stick. Make the night before for an easy morning. I eat frittatas with salad for breakfast or even lunch all the time.

🥥 Coconut Chia Pudding

Ingredients:

• 2 tablespoons chia seeds

• 1 tablespoon ground flaxseeds

• 1 tablespoon hemp hearts

• 1/2 cup unsweetened coconut milk

• Optional sweeteners: honey, maple syrup, or stevia to taste

• Optional toppings: sliced fruit, nuts, or shredded coconut

Nutrient Breakdown per Serving (approximately, without optional toppings):

• Calories: 200-250

• Protein: 6-8 grams

• Fat: 15-18 grams

• Carbohydrates: 10-15 grams

• Fiber: 8-10 grams

• Sugar: 0-2 grams (depending on if coconut milk is sweetened or unsweetened)

Instructions:

1. In a mixing bowl or jar, combine the chia seeds, ground flaxseeds, hemp hearts, and coconut milk. Stir well to ensure all the seeds are coated in the coconut milk.

2. If desired, add sweetener such as honey, maple syrup, or stevia to taste. Mix well to incorporate.

3. Cover the bowl or jar and refrigerate for at least 2 hours or overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.

4. After refrigeration, give the mixture a good stir. If it's too thick, you can add a little more coconut milk to reach your desired consistency.

5. Serve the pudding in bowls or glasses, and top with sliced fruit, nuts, or shredded coconut if desired.

This nutrient-rich pudding is a fiber-filled and filling breakfast. I love granola so I do sprinkle a little bit on top for a crunch! Add protein powder or Greek yogurt for extra protein. Add matcha or cacao to mix it up.

🥞 Ricotta Pancakes

Make pancake batter how you normally would but just mix a few tablespoons of ricotta cheese, cottage cheese or even Greek yogurt into the batter to add some healthy fats and protein. Pair with Just Date organic date syrup, which has one ingredient and less sugar than ultra-processed maple syrup. I like to grate some lemon zest and add berries on top. These hacks blunt the blood sugar spike and keep you full as well as prevent kids (and their parents) from a post-meal meltdown.

🫐 Blueberry Tahini Smoothie

While I prefer to eat my nutrients instead of drink them, a supercharged smoothie is convenient on busy mornings. Just stay away from using fruit juice, coconut water or oat milk as a base. Use avocado instead of banana for creaminess. This recipe includes a balance of fat, fiber and protein: unsweetened Three Trees almond milk, a scoop of Truvani vanilla protein powder, a scoop of verisol collagen, tablespoon of ground flax, frozen blueberries, handful of spinach, a tablespoon of tahini and sprinkle of bee pollen on top!

Questions or ideas? I’d love it so much to hear from you in the comments section below (vs email replies). Tell me what you like to eat for breakfast! ⬇️

---

Related: “Decode Your Dashboard. Optimizing Metabolic Health: 5 Steps to Manage Your Blood Sugar” and “What is Berberine?”

Interested in managing your blood sugar? Sign up for the Levels app through my partnership link for two free months on your membership.

---

**JOIN US FOR THIS FREE EXCLUSIVE EVENT!**

Excited to invite In the Pink subscribers to join this mini masterclass and conversation with OBGYN and author of Menopause Bootcamp, Dr Suzanne Gilberg-Lenz on Thursday, March 21 at 10am PST via Zoom. This is your chance to have a leading menopause expert decipher the critically important facts about hormones and their impact our brain, heart, bones, and skin. Learn how to thrive during this transformative phase. RSVP here for event link and to send us your questions. xCelia

---

---

---

All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.

1. Cereal used for comparison was Cascadian Farm Organic Honey Oat Crunch with Almond