The glycemic index ranks foods according to how much they raise blood sugar levels when eaten. Foods with a high index — such as white breads, other refined grains and treats— are quickly digested and result in high fluctuations in blood sugar levels. However, foods with a low glycemic index produce gradual rises in blood sugar and insulin levels and are considered healthier. Since low-glycemic foods eaten at breakfast promote eating less at other meals, the researchers hypothesize it could help people to maintain or lose weight.
When it comes to eating a healthy breakfast, it's important to look at the overall balance of the meal and not just the individual ingredients. This pertains to Glycemic Load, not just the index of individual foods. Most people eat a mixed meal and different foods have varying glycemic index So, while one food might be high on the scale, it can be better balanced when eating with other lower-glycemic index foods.
Trying breakfasts that have a protein and fat composition to it might better stabilize blood sugars for the rest of your day.
A scramble with veggies and avocado, a bowl of oats, seeds and a few blueberries, or a banana and fruit shake with the addition of a high quality plant protein and a tsp of coconut oil are all examples of a balance GL breakfast to start you day out right.
Is breakfast the hardest meal for you to get in? Try preparing it the night before, setting your alarm 10-15 mins earlier (not my favourite), or make things that are packable.
Here is a link to a portable recipe, try making these delicious Seedy Breakfast Bars this weekend and you'll have breakfast prep for the rest of the week!