Carbohydrates are an essential part of the diet, responsible for providing energy, replenishing glycogen and regulating blood sugar levels. Not all carbohydrates are created equal, however. A diet too high in certain types of carbohydrates can lead to high blood sugar levels, weight gain and even diabetes. Beginning the morning with a low glycemic index breakfast can help you maintain a healthy body and generally feel better throughout the day.
Glycemic Index
The glycemic index categorizes carbohydrates based on how quickly they enter the bloodstream and raise blood glucose levels. Carbohydrates that act slowly and do not cause sharp spikes in blood glucose levels have a low glycemic index rating, while those that cause sharp spikes in blood glucose levels have a high GI. Foods with a GI of 70 or above are considered high, while those with a GI of under 55 are considered low.
Low GI Breakfast Foods
Many factors influence the GI ranking of foods, but processed foods and foods that are high in sugar will have higher GI values. Fruit is always a wise choice, with grapefruit, apples, oranges, pears and plums carrying GI values below 70. Of the cereal and grains category, barley has the lowest GI value with a 36. Dairy products such as yogurt and milk have values under 50 and can help prevent sharp spikes in blood glucose as well. Almost all bakery products have a high GI.
Tips For Switching
The best way to convert to a low-GI breakfast is to simply replace old foods with similar, but low GI, foods. Whole grain, stone ground or sourdough bread is better than white bread. Breakfast cereals based on oats and bran can substitute for sugary puffed wheat varieties. All vegetables can be incorporated into a low GI breakfast with the exception of potatoes, which have a high GI due to their starch content.
Benefits
Low GI diets can help you manage weight and reduce the risk of conditions such as diabetes and heart disease, according to the Glycemic Index Foundation's website. Furthermore, low GI breakfast foods can prolong physical endurance and provide lasting energy throughout the day. Low GI breakfast foods have the added benefit of promoting a feeling of fullness, limiting hunger and unnecessary snacking during the day.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- Gylcemic Index Foundation: Glycemic Index
