Load Your Breakfasts with Low-GI Foods!
According to research presented at a conference hosted by the Institute of Food Technologists, a high-glycemic breakfast can make your blood sugar and appetite soar for hours, regardless of what you eat for lunch. In other words, if you eat a bad breakfast, in the form of a doughnut or cornflakes, no food later on can make up for that mistake. The damage is already done, and you’ll be jonesing for junk food ‘til dinnertime. Talk about high stakes at the breakfast table.
The higher the food’s glycemic number, the faster our blood sugar levels skyrocket after eating it. As we all know, what goes up must come down—and that precipitous dip can lead to hunger, irritability and cravings. Low-GI foods, on the other hand, keep your blood sugar level stable and Twinkie cravings to a minimum.
So how do you spot low-GI foods? In general, they are the ones that take longer to digest, because fiber, protein or fat slow them down. Lean sources of protein or complex carbohydrates are among the best choices (think nuts, cottage cheese, oatmeal or lentils), while refined carbohydrates and sugary foods and beverages are among the worst.
If being hungry and irritable weren’t enough reason to steer clear of the bakery aisle, high-glycemic foods can also muck up your body’s fat-burning efforts, according Glassman. In an attempt to get all that sugar out of your bloodstream, your body shovels it into storage—as fat. Yikes.
To keep muffin tops, mood swings and mid-afternoon munchies away, Glassman recommends these three healthy, satisfying and low-glycemic breakfasts to get you through the day:
Hot cereal: A half-cup of cooked quinoa or oatmeal, made with milk or almond milk, and topped with blueberries and almonds.
Yogurt parfait: Swap out your granola, which can be high in sugar and low in fiber, for 1/3 cup of cooked brown rice. Mix in unsweetened yogurt and garnish with almonds and berries. Sweeten with cinnamon and vanilla extract.
Eggs: Make an omelet or scrambled eggs using one egg and two egg whites. Add in ¼ cup each of chopped spinach, tomatoes and onions. Top with avocado slices. If you’re on the run, grab a hard-boiled egg instead, along with a plain yogurt or skim latte.
Good luck and happy eating!
(with thanks from yourbeauty.com)
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