Transform Your Daily Coffee into a Blood Sugar Balancing Powerhouse
Why Make Your Coffee Low GI?
Your morning coffee can either spike your blood sugar and crash your energy, or it can become a powerful tool for all-day blood sugar stability. By adding protein, healthy fats, and strategic ingredients, you turn your daily cup into Habit 2 of the Whole GI Protocolā¢.
The result? Sustained energy, reduced cravings, and no mid-morning crash.
THE LOW GI COFFEE FORMULA
Protein + Healthy Fat + Low Impact Sweetener = Blood Sugar Stability
Base: Your favorite coffee (hot or cold) Add: protein + healthy fat + optional low GI sweetener Result: A meal replacement that keeps you satisfied for hours
PROTEIN ADDITIONS
Turn coffee into a protein powerhouse:
ā Collagen Powder
- Amount: 1-2 scoops (10-20g protein)
- Benefits: Unflavored, dissolves completely, supports joints/skin
- Budget tip: Buy in bulk, generic brands work just as well
ā Protein Powder
- Amount: 1/2 to 1 scoop (15-25g protein)
- Best flavors: Vanilla, chocolate, unflavored
- Pro tip: Mix with cold coffee or let coffee cool slightly to prevent clumping
ā Protein Drink as Creamer
- Options: OWYN, Premier Protein, Fairlife Core Power
- Ratio: 1/2 cup protein drink + 1/2 cup coffee = iced protein coffee
- Instant: Ready-made, no mixing required
ā Greek Yogurt
- Amount: 2-3 tablespoons (5-8g protein)
- Works best: In cold brew or iced coffee
- Budget winner: Most affordable protein option
HEALTHY FATS
For sustained energy and better absorption:
š„„ MCT Oil
- Amount: 1-2 teaspoons
- Benefits: Quick energy, mental clarity, appetite suppression
- Budget tip: Start with coconut oil (contains some MCTs)
š§ Grass-Fed Butter or Ghee
- Amount: 1-2 teaspoons
- Benefits: Rich, creamy texture, sustained energy
- Blending required: Use blender or milk frother for best results
š„„ Coconut Cream/Oil
- Amount: 1-2 tablespoons
- Benefits: Natural sweetness, tropical flavor
- Budget hack: Refrigerate canned coconut milk, use thick cream on top
š„ Nut Butters
- Amount: 1-2 tablespoons
- Best options: Almond, cashew, or peanut butter
- Pro tip: Blend well or use powdered versions
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