The usual food that I eat for breakfast has changed because of my new diet. But it’s better for me than the smoked salmon that I ate before. It also tastes even better.
More than seven years ago when I began to follow a very-low carb diet, people told me that it would be hard to stay on. Shortly after I started on it I wrote “Why I Low-carb” for a diabetes magazine. But for me it was no challenge. I still follow a plan of eating no more than six grams of carbohydrate for breakfast, 12 grams for lunch, and 12 grams for dinner — unless I skip dinner altogether on an “Intermittent Fast.”
But even I believed it would be difficult to combine my very low-carb diet with one that is also vegetarian — for ethical reasons I began to do both last November. I wrote about that experiment here at “Vegetarian and Low-Carb Diets for Diabetes.”
This experiment also turned out to be surprisingly easy. The major challenge was to find a vegetarian source of the anti-inflammatory omega-3 fats. But I discovered that good sources of them recently became available, and I wrote about it in that article.
I didn’t say what my current breakfast is, and I just got a reminder from a correspondent that I needed to write about it here. I had told her earlier that I use a vegetarian protein powder that gives me even more protein for breakfast than the smoked salmon used to. I also had some qualms that the smoking of the fish might not be healthy.
She wrote that her doctor sold her a vegan protein powder that he suggests she have for breakfast. “But it has 21 grams of carbs,” she added with some concern, asking me if she should return it. “What protein shake do you have for breakfast?” she asked.
In reply I wrote that first, I have never heard of a doctor that didn’t mark up the cost of whatever he or she sells far above what you can buy it locally and what is even much more expensive than what you would pay online.
Second, 21 grams of carbohydrate for breakfast — to say nothing of the carbs in the milk or milk substitute you use with it — will raise our blood sugar far too much.
I recommended Jay Robb Non-GMO Vanilla Whey Protein Isolate powder or Jay Robb Non-GMO Egg White Protein powder. I love the chocolate flavor. One serving of the first has only 1 gram of carbs and one serving of the second has only 4 grams of carbs.
I told her that she can probably buy it locally at Sprouts or Whole Foods. But Amazon.com has the best prices that I have found.
Still, the Jay Robb brand is expensive. And a friend of mine subsequently told me about another brand, “Healthy ’n Fit 100% Egg Protein.” It is considerably less expensive and, even more important for someone on a very low-carb diet, is lower in carbs.
What we mix the powder with also counts, I replied. For years I used unsweetened almond milk, which has 2 grams of carbs per 8 oz. serving. A friend I stayed with recently turned me on to hemp milk, which has only 1 gram. No THC, even where I live in Colorado! I prefer the Tempt brand rather than the other brand, which has carrageenan that is a suspected carcinogen.
I’m still undecided whether to use whey or egg white protein powder. Whey is cheaper, but egg white has more complete mix of the essential amino acids, making it a more complete protein, as Nutrition Date.com shows. But both are healthy and delicious.
This article is based on an earlier version of my article published by HealthCentral.
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