GI stands for the glycemic index. The GI provides a guide to the quality of various carbohydrates. Ingested carbohydrates break down and allow glucose to enter the bloodstream at different rates, raising blood sugar. "Nutrition: The Complete Guide" defines the GI as "a measure of the rate of which an ingested food causes the level of glucose to rise." Whereas low-GI diet breakfasts will keep the blood sugar relatively stable, high-GI foods cause a spike in blood sugar followed by a severe drop.
Why Eat a Low-GI Breakfast
Lower GI foods go through the digestion process slower, which is better for sustaining blood sugar. This also allows for increased nutrient absorption, which improves overall health. Low-GI options keep your blood sugar steady, leading to a more constant energy level and preventing a sudden onset of tiredness that you experience after eating high-GI foods.
Low-GI Breakfast Foods
Among the list of lower GI breakfast foods are nine-grain muffins, pumpernickel and sourdough breads, homemade apple muffins and all-natural yogurt. Cereals falling on the low side of the GI are All Bran, Muesli, Rice Bran, steel-cut oats and cooked semolina. Apples, bananas, dates, grapefruit, grapes, kiwi and oranges are all excellent choices.
High GI Breakfast Foods
High-GI breakfast foods include sugar, breakfast cereal and bagels. Additional offenders are waffles, white bread, most fruit cereal bars, doughnuts, buckwheat pancakes and watermelon. Many cereals receive high-GI ratings, and some of them may surprise you. Cereals on the GI high end include Puffed Wheat, Rice Krispies, Raisin Bran, Corn Flakes and Shredded Wheat.
Breakfast Beverages
Calories and carbohydrates come from more than just your food. What you drink may affect your blood sugar and body weight as well. Water is obviously the best beverage for you, but there additional low-GI juices such as apple, orange, grapefruit, tomato and prune. Chocolate milk also stands on the low-GI list.
Low- and No-Carb Breakfast Choices
Some foods contain very few or zero carbohydrates, which earns them a low rating or none at all. Eggs, most berries and bacon have only minute amounts of carbs. Coffee and hot tea are carb free as are butter and sucralose sweetened jam.
References
- "Nutrition: The Complete Guide"; John Berardi PhD, Ryan Andrews MS/MA, RD; 2009
- "The New Glucose Revolution for Diabetes"; Jennie Miller-Brand PhD, Stephen colagiuri MD, Kaye Foster-Powell, Alan W Barclay; 2007
