Milky sunrise delights

Craving your usual doughnut for breakfast? Today I am going to talk to you about the difference between fast and slow burning sugars.

Contrary to the common misperception that sugar is entirely bad for you, your brain and for that matter, your entire body, will die without sugar. For those of you that didn’t know, proteins, the main protagonists in most diets, cannot be broken down into simple sugars- they feed our muscles but not our brain.

Have you ever felt negative, moody or tired while dieting? I bet it’s because your brain needs its sugar to function and perform all your complex requests! So make sure you include a healthy form of sugar to your meal routine in order to keep your willpower 🙂

Hence, the importance of distinguishing between simple and complex sugars.

Have you ever come across the terms high GI and low GI foods?

High GI foods such as white bread, croissants, doughnuts give you a quick sugar boost, effective in the short term but leave you starving after an hour or so due to a dramatic drop in your blood sugar level. On the other hand, low GI foods such as whole grain carb products, most fruits, yogurt and milk, provide you both with abundant brain food and balance your blood sugar level- leaving you fuller for longer.

With the purpose of keeping you fuller for longer, I made four delicious low GI smoothies this morning. All of them are well balanced with proteins, unsaturated (healthy fats) and sugars from low to medium GI fruits. Substitute you doughnut for one of these and let me know if you ever get another pre-lunch craving!

Banana Dream

Serves one

1 medium banana or 2 small bananitas
½ handful raw almonds
1 cup coconut milk
2 tbsp natural yogurt
1 cup natural lactose free milk*
Blend all ingredients and enjoy!

Nutty Apple

Serves one

½ apple of your choice (I used pink lady)
½ a handful of almonds
3 tbsp natural yogurt
1 tsp honey
1 ½ cup natural lactose free milk*

I blended all these together today and the consistency was too thick. If you prefer your smoothie thicker go for it! Otherwise I suggest peeling and juicing the apple, increasing the milk and decreasing the yogurt ratio. Add the juiced apple together with the other ingredients and blend!

Sun dance

70 g chopped pineapple
½ medium mango
50 g sweet apple
2 cups natural yogurt

After blending all the ingredients together the smoothie was delicious but thick. If you prefer it less dense, just follow my instructions from the Nutty Apple smoothie (juice all the fruits, add the yogurt, honey and mix)

Coco-mango lassi

½ medium mango
2 cups natural lactose free milk*
2 tbsp natural yogurt
2 tbsp coconut milk

Blend all together and enjoy!

*I chose a lactose free milk alternative because it is easier to digest. Many of us, after the age of 13, lack the enzymes to digest this complex milk suger. Of course cultures exposed to milk products are better able to digest lactose than cultures with little or no exposure.

Yogurt, even though a member of the milk family, contains significantly less lactose in comparison to milk, causing no digestive problems.

Try these smoothies tomorrow for breakfast and let me know if you like them! Also if you have your own healthy smoothie recipes please share them with me 🙂

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