Bottom Line Up Front: Use No Fat Greek Yogurt and add Berries (with no added sugar) for a high protein and heart healthy breakfast that have no grains, cereals and is vegetarian friendly. Added bonus is that it can be made quickly and is also high in fiber and probiotics. One cool item? The Trader Joe Dried Cranberries with NO added sugar – a rare breed of packaged cranberries. Read below for details!
#highprotein #protein #cranberries #nutrition
Prioritizing Protein
There are many ways to have a high protein breakfast. Of course, eggs, sausage, bacon can be a fantastic low carb and high protein breakfast for those lowcarbers and those with Type 2 Diabetes. One of the newer trends I am seeing is prioritizing protein first. This sometimes goes against the “eat real food” rule, but when you are trying to optimize muscle mass and improve your body composition putting protein first can be a great start.
Breakfast, however is often difficult if you are more a night owl than a morning lark (and yes, there are genetic markers that can determine your chronotype, highlighted by this study in Nature). I tend to be a night owl, and I do better with a savory breakfast or none at all during my intermittent fasts. When I do have breakfast though, sometimes I don’t have time for eggs and bacon, or want something different.
Go Greek
So, if you want a change from eggs and bacon/sausage, or perhaps you are looking for a vegetarian option, one of my go-to breakfast is low-fat Greek Yogurt. I love Costco, and their Kirkland brand is excellent – just a 2/3 cup is packed with 18g of protein and just 7 gm of carbs and zero fat – making Ted Naiman and DietDoctor proud. Additional benefit? Probiotics.
Add Berries
Of course, just having plain zero fat greek yogurt is pretty, say, not so tasty and doesn’t do anything if you crave some sweets. Many packaged greek yogurt however has tons of added sugar or non-nutritive sweeteners, which may be good or bad for you – ha! read my blog post on artificial sweeteners –> NNS. Adding your own fruits can be fantastic and make that yogurt just a bit more sweet. Easy to do is get some frozen berries and either blend it in for an awesome smoothie or you can just use fresh berries – strawberries, blueberries and raspberries. Added benefit, most of the berries are high in fiber!
Now Cranberries is a special class of berries which I have disliked for years since they are almost uniformly laced with sugar! This is a source of hidden sugar that people miss when they load their salad with a bunch of sugar filled cranberries. That’s why I try to avoid the cranberries in any packaged salads or restaurant salads. However one day my wife came home from Trader Joes one day – excited to show me their version. Enter the Trader Joes Dried Cranberries. Unbelievably – they do not add any sugar! This thing is packed with fiber and gloriously has no added sugar. My only issue – why is sunflower oil an ingredient?
Other Health Benefits of Cranberries – (with a little help from AI)
Cranberries are a popular healthy food choice that offer numerous benefits. One of the most notable benefits is their high concentration of antioxidants. Antioxidants help to protect the body from damage caused by free radicals, which can contribute to a range of health issues.
Some studies have also suggested that cranberries may have a positive impact on urinary tract health. The high concentration of proanthocyanidins found in cranberries can help to prevent bacteria from attaching to the urinary tract walls, thereby reducing the risk of infection.
Cranberries may also have anti-inflammatory properties, making them a good choice for those experiencing chronic inflammation. In addition, some studies have suggested that they may have a positive impact on heart health, helping to reduce the risk of cardiovascular disease.
Overall, cranberries are a versatile and nutrient-dense food that can provide numerous health benefits. Whether consumed on their own, or added with no-fat greek yogurt, they are a great way to support overall well-being. Just make sure they have ZERO added sugar.
Robert Oh, MD, MPH 
Great article with valuable information about having a healthy and high protein breakfast. Adding no-fat Greek yogurt and berries without added sugar is a fantastic option. The Trader Joe’s dried cranberries with no added sugar are a game-changer and have many added benefits. Overall, a must-read for anyone looking to revamp their breakfast routine.
founder of balance thy life https://balancethylife.com
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