For many, breakfast is the most neglected meal of the day with nearly one-quarter of individuals in the United States skipping breakfast daily. But if you’re struggling with pre-diabetes or insulin resistance, skipping your morning meal is not a risk you should be willing to take as it will have cascading effects on your blood glucose levels and overall health.
And while eating a low glycemic breakfast sounds restrictive, it’s quite the opposite — your options are abundant and there’s room for endless creativity. Let’s explore our ten low GI breakfast ideas:
Tired of starting your day with boring avocado toast?
Packed with healthy fats and fiber, not only can this low glycemic fruit be dressed up in irresistible ways, but it can also be stuffed with irresistible ingredients. Moreover, stuffing your avocado means making it a dish and filling it with whatever ingredients you desire, much like a baked potato. This can include scrambled eggs with parmesan cheese or sauteed low GI veggies.
Because eggs are a pure source of protein, their GI score is nonexistent, making them a perfect addition to any breakfast. They also contain a moderate amount of fat and are low in carbohydrates which can aid weight loss and manage your blood glucose levels.
Instead of opting for scrambled eggs, try an omelet stuffed with low GI vegetables like mushrooms, leafy greens, and bell peppers.
This dairy-free yogurt alternative is considered to be the “cleanest” on the market as it contains just raw coconut, raw coconut water, and 25 billion probiotic cultures per serving. They also have no added sugar and have unsweetened options to choose from.
Drinking a protein smoothie is a quick and convenient way to increase your protein intake and adding berries to the mix (literally) will add nutrients to your diet that help regulate your blood sugar levels and improve your insulin response.
Simply combine berries with your protein powder of choice, water or plant-based milk, blend, and enjoy. Try these protein smoothie recipes!
Because oatmeal is a high-satiety food, it keeps you full longer, your blood sugar levels stable, and is helpful for weight loss. But on its own, it may not be the most appetizing dish to start your day with. Consider dressing up your oatmeal by creating overnight oats, i.e., oats that are prepared overnight by soaking in water or plant-based milk, making them easily digestible. In the morning, simply top with nuts, fruit, and a sweetener of your choice.
If you find yourself consistently with more leftovers than you know what to do with, consider creating protein bowls. They’re a quick way to get your daily source of protein and require very little assembling. Warm-up a bowl of beans, chickpeas, or lentils, add an egg, non-starchy vegetables, and top with salsa. Yum!
Check out these yummy, at home breakfast recipes.
For those mornings when cooking feels impossible, turn to Tone It Up protein bars. These plant-based protein bars are low on the glycemic index scale, have 10 grams of protein, contain no sugar alcohols, and are guaranteed to keep you feeling full and satisfied.
Hard-boiled eggs are the ideal low glycemic breakfast as they're low in calories and promote weight loss. They're also an excellent source of essential nutrients such as protein, zinc, B vitamins, calcium, and antioxidants like lutein and choline, which help fight oxidative stress and free radicals.
Similar in texture to banana bread, zucchini keeps bread moist so you don’t have to use extra oil when preparing and provides several nutrients when baked in tandem with whole wheat flour, such as antioxidants, folate, and potassium. Moreover, a recipe such as this can also be easily modified for gluten-free and dairy-free dietary preferences.
Simply prepare the night before and enjoy on the go for the remainder of the week.
Gluten-free bagels are the perfect bagel alternative for those looking to lose or manage weight. They’re free of complex carbohydrates, meaning they aid weight loss and reduce bloating. For added protein, top your bagel with peanut butter free of hydrogenated oils and excess sodium.
Grab our Low GI Starter Kit today for easy-to-follow recipes you can add to your diet tomorrow. Through our expert guidance, you’ll learn how to transition to low GI with ease and receive FREE access to new recipes weekly so you can stay creative in the kitchen.