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Power Up Your Mornings: Easy Low-Carb Breakfast Recipes

Breakfast is one of the most important meals of the day—it sets the tone for your energy levels, focus, and overall well-being. If you’re following a low-carb lifestyle, you don’t have to miss out on delicious and satisfying breakfasts.

Whether you prefer something savoury, slightly sweet, or protein-packed, these low-carb breakfast ideas will keep you feeling full and energised without causing a blood sugar spike.

Each recipe is diabetes-friendly, high in healthy fats, protein, and fibre, and perfect for meal prepping or making fresh in the morning.

1. Spinach & Feta Crustless Quiche

This fluffy, protein-rich quiche is packed with iron-rich spinach and calcium-loaded feta cheese, making it a balanced and delicious way to start your day.

Ingredients

  • 6 large eggs
  • 1 cup spinach, chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup milk or heavy cream
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350° F (175°C) and grease a pie dish or muffin tin with olive oil.
  2. In a large bowl, whisk together the eggs, milk or heavy cream, salt, and pepper until smooth.
  3. Fold in the chopped spinach and feta cheese.
  4. Pour the mixture into the prepared dish and spread evenly.
  5. Bake for 25–30 minutes until set and golden brown on top.
  6. Let it cool for 5 minutes, then slice and serve.

2. Coconut Flour Pancakes with Berries

Love pancakes? You don’t have to give them up! These low-carb, gluten-free pancakes are high in fibre and protein, making them a fantastic choice for a healthy morning.

Ingredients

  • 4 eggs
  • ¼ cup coconut flour
  • ¼ cup unsweetened almond milk
  • 1 tsp vanilla extract
  • ½ tsp baking powder
  • Fresh Berries for topping

Instructions

  1. Whisk together the eggs, coconut flour, almond milk, vanilla extract, and baking powder in a bowl until smooth.
  2. Let the batter rest for 3–5 minutes to thicken.
  3. Heat a non-stick skillet over medium heat and lightly grease it.
  4. Pour small portions of batter onto the skillet to form pancakes.
  5. Cook until bubbles appear, then flip and cook for another 1–2 minutes until golden brown.
  6. Serve warm with fresh berries on top.

Avocado & Bacon Breakfast Bowl

This creamy, nutrient-rich breakfast is packed with healthy fats, protein, and fibre, making it a perfectly satisfying low-carb meal.

Ingredients

  • 2 ripe avocados, halved and pitted
  • 4 slices bacon, cooked and crumbled
  • 4 eggs
  • Salt and pepper to taste
  • Chopped parsley (for garnish)

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Scoop out a small amount from each avocado half to make space for the eggs.
  3. Place the avocados in a baking dish to keep them steady.
  4. Crack an egg into each avocado half.
  5. Season with salt and pepper.
  6. Bake for 15–20 minutes until the eggs are set or to your desired doneness.
  7. Remove from the oven, sprinkle with crispy bacon and parsley, and serve.

With these three delicious low-carb breakfasts, you can kickstart your day feeling full, energised, and ready to go. Whether you’re meal-prepping or making something fresh, these recipes will keep you on track with a diabetes-friendly or low-carb lifestyle.

Which one will you try first? Let us know in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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STEVIA (A 0 calorie, 0 carbs, 0 protein and 0 fats natural sweetener)

Yes, you have read right! A null nutritional value sweetener which is sweeter than sugar. Stevia has 0 kcal energy, 0gms of carbohydrates, 0 gms of proteins, 0 gms of fats yet a very sweet product and gained popularity in foreign countries. Let’s find out more about Stevia.

What is stevia?

Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia Rebaudiana.

The active compounds of stevia are steviol glycosides (mainly stevioside and rebaudioside), which have up to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not fermentable. Stevia’s taste has a slower onset and longer duration than that of sugar, and some of its extracts may have a bitter or liquorice-like aftertaste at high concentrations.

Benefits of Stevia

Apart from using it as a replacement for Sugar it has additional benefits like

  • IN DIABETES: Research has shown that stevia sweeteners do not contribute calories or carbohydrates to the diet and do not affect blood glucose or insulin response, which allows people with diabetes to consume a wider variety of foods and comply with a healthful meal plan.
  • IN WEIGHT MANAGEMENT: The intake of added sugars has been shown to contribute an average of 16 percent of the total calories in the American diet and has been linked to weight gain and adverse effects on glycemic control. Plant-based, zero calorie stevia can be part of a well-balanced diet to help reduce energy intake without sacrificing taste.
  • IN BLOOD PRESSURE: Certain glycosides in stevia extract have been found to dilate blood vessels, increase sodium excretion, and urine output. In higher doses, stevia could potentially help lower blood pressure. The plant may have cardiotonic actions, which normalize blood pressure and regulate heartbeat.

Good and bad Stevia

Stevia’s green leaves are naturally sweet. However, those white powder and clear drops we find in groceries have very little to do with stevia leaves. They aren’t really stevia at all. They’re an extract that’s been super-refined using toxic chemicals, bleach, and marketed as “healthy”. Everybody is looking for a non-addictive, healthy sweetener. But, beware of any sugar-free sweetener that gives you the illusion of a “free ride”, because you may just be deepening your addiction.

Green leaf stevia is the least processed of the stevia types. The leaves are basically just dried and ground into powder form. This is the type of stevia that’s been used in South America and Japan for centuries as a natural sweetener and health remedy. This type of stevia is about 30–40 times sweeter than sugar.

The best stevia is the kind you can grow yourself. When it’s alive you know it’s REAL! Stevia plants grow beautifully in a pot, a garden, a window box, or on your kitchen window sill. Just pull off a leaf when you need to sweeten something. This way you can be sure it’s organic, and the soil is healthy.

We hope this article helps you understand the incredible benefits of Stevia as a natural sweetener. Have you tried incorporating Stevia into your diet? Let us know in the comments below. For more tips on diet and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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The Effect Of Complex Carbs On High Cholesterol

complex carbs

The ill effects of high cholesterol is not alien knowledge to us. We all know how it impacts our health and wellbeing. Before we delve into the role complex carbs play with regards to high cholesterol, let’s understand what cholesterol is. It is a waxy substance which our body needs to build cells and make vitamins and other hormones. But, too much cholesterol is a problem. There is good cholesterol and there is bad cholesterol. Good cholesterol is HDL, which is heart friendly fat and bad cholesterol is LDL, Triglycerides which should be within limit. If it increases, it can cause cardiac issues. 

Cholesterol comes from two sources in our body:

  1. From the food we eat like meat, poultry, dairy products, etc.
  2. Our liver makes and releases it in our body

The Correlation of Complex Carbs and Cholesterol  

Carbohydrates is a group of chemical substances made up of carbon, oxygen and hydrogen. They include starches, sugars, glycogen, dextrins and celluloses. There are 2 types of Carbohydrates: Simple carbs and Complex Carbs. Both affect our cholesterol levels differently. 

  1. Simple Carbs: are refined, processed and have less fiber in it. They have a high glycemic index and affect blood sugar. Increased blood sugar will raise insulin levels which may increase cholesterol. Simple carbs are found in sugar, soda, white rice, white bread, pasta, pizza, noodles,cakes, cookies, snacks such as chips, nachos, etc.
  2. Complex Carbs: are high in fiber, Vitamins, and Minerals. The body will take time to break down and release energy/glucose. As complex carbs are high in fiber, it helps reduce bad cholesterol and triglycerides, helps in healthy heart function, and improves bowel movements. Oatmeal, oat bran, kidney beans, and brussels sprouts are good carbs; they have more soluble fiber, which helps to reduce the amount of cholesterol that gets absorbed into the bloodstream. We should include at least 5 to 10 gms of soluble fiber per day to see beneficial effects. Good sources of complex carbs include whole grains, beans, legumes, fruits, and vegetables.

You should include complex carbs in their natural form. For example: 

  • Have whole fruit instead of fruit juice, soft drinks.
  • Go with whole grain instead of processed flours or refined flours.
  • Limit foods that are high in processed, refined food, simple sugar, which provides calories but has fewer nutrients in it.
  • Have more veggies and fruits which have more fiber and packed vitamins and minerals.
  • Focus on whole grains, cereals, legumes, pulses, sprouts, beans, lentils, and dried peas, etc.

Complex carbs help us reduce bad cholesterol. Always choose it over simple carbs. We hope this article helps you make healthy food choices. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or for further guidance, speak to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

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