When switching to alow glycemic index (GI)diet, you dont have to change your entire diet.
Instead, this way of eating entails choosing foods that are nutritious but also have a lower GI.
Low-GI foods do not raise your blood sugar as much as high-GI foods.
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For example, it’s best to choose a low-GI apple over high-GI peaches or pineapple.
This article discusses low-GI foods and offers some simple, low-GI breakfast suggestions.
What Does Low Glycemic Mean?
High glycemic foods like white rice or white bread can cause a blood sugar spike.
Low-glycemic foods like beans and steel-cut oats will increase your blood sugar more slowly and to a lesser degree.
A high glycemic food has a GI of 70 or higher.
Foods that have a GI between 56 and 69 are considered to have a moderate glycemic index.
Oatmeal With Fruit
First, confirm you purchase the right kind of oatmeal.
Stick with whole oats or steel-cut oats.
Steel-cut oats have a GI of around 55, while instant oats have a GI of 75. you’re able to also add in protein by mixing in a small portion of choppedalmondsor pecans.
Veggie Omelet
TheDietary Guidelines for Americansencourages people to eat eggswithout worrying about cholesterol.
Eggs are high in protein and the yolk contains heart-healthy omega-3 fats to help fight inflammation.
Adding vegetables to your eggs helps maximize yourantioxidantintake.
To make a veggie omelet, cook mushrooms, onions, spinach, and chopped tomatoes and set aside.
Then scramble some eggs and pour them into a nonstick pan.
Let cook until almost set, then place the cooked vegetables on one half and fold over.
Meanwhile, cube yoursweet potatoesand saute in a separate pan.
When the potatoes are done, toss with your veggies and add salt and pepper to taste.
Top with sliced almonds.
Whole wheat flour tortillas have a lower glycemic index than white flour tortillas.
it’s possible for you to also choose a low-carb tortilla.
Dinner for Breakfast
Remember, you don’t have to have breakfast foods for breakfast.
In the meantime, here are a few good, low-GI breakfast choices.
Fruit
Don’t assume all fruit has a low GI.
Legumes
Legumes are a healthy way to add fiber and protein to your breakfast.
Meal planning can also help you keep your portion sizes under control.
When choosing breakfast foods, look for whole foods like fruits, vegetables, nuts, and legumes.
Processed foods often contain hidden sugar and saturated fat and can contribute to blood sugar spikes.
Be sure to mix it up.
It can be easy to get into a rut where you’re eating the same foods every day.
Choose a variety of different meals you enjoy and rotate through them each week.
This will not only ensure your meals are healthy but that they are also consistently enjoyable.
Harvard Health Publishing.A good guide to good carbs: The glycemic index.
2015;25(9):795-815. doi:10.1016/j.numecd.2015.05.005
