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Low GI Breakfast Ideas

author image Rachel Fox, RD
Rachel Fox has been writing since 2010, primarily for LIVESTRONG.COM. She is a registered dietitian from Michigan. Fox received her Bachelor of Science in dietetics from Central Michigan University.
Low GI Breakfast Ideas
Low GI Breakfast Ideas

Low glycemic index breakfasts are metabolized more slowly and allow you to stay full longer. According to the "Journal of Nutrition," some studies show hunger returns more slowly after a low glycemic index meal. The glycemic index is a ranking of foods based on how high blood sugar rises after eating each food. The index ranges from 1 to 100. Each food is compared to a slice of white bread, which has a glycemic index of 100. Low glycemic index foods raise blood sugar more slowly and are generally below 55 on the scale. Foods that are high in protein, fiber and fat are generally low glycemic index foods. Try low glycemic breakfasts to stay full longer throughout the day.

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Bran Cereal

Bran cereal is low on the glycemic index compared to other cold breakfast cereals. Have one serving of cereal with low-fat milk. Have 2 tablespoons prunes, half a grapefruit or one pear on the side. Bran cereal has a GI of 42, milk is 32, prunes 29, grapefruit 25, and a pear is 38.

Breakfast Burrito

Scramble two eggs with some diced onion, bell pepper and spinach. Place in whole-wheat tortilla with 2 tablespoons cheddar cheese. This recipe can be modified for low cholesterol diets by using egg whites instead of whole eggs. The vegetables can be changed to taste. Use only non-starchy vegetables -- no potatoes, peas or corn. A wheat tortilla has a GI of 32 compared to a corn tortilla at 52.


Cook old-fashioned oats on the stove top. Just before oats are finished cooking, add 1 tablespoon chopped walnuts and 1 tablespoon chopped almonds. Just before eating, stir in fresh diced peaches with skin intact. Oatmeal has a GI of 58, low compared to Cream of Wheat which has a GI of 74. Fresh peaches have a GI of 48, and nuts range from 12 to 22.

Yogurt Smoothie

Blend 2/3 cup plain nonfat vanilla, one apple, 2 tablespoons natural peanut butter and 1 cup milk. Yogurt and natural peanut butter are low on the glycemic index. Peanut butter is high in protein and fiber. Yogurt has a GI of 27 compared to ice cream at 61.

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