Morning Glory: Top 10 GI Breakfasts
1. Steel-cut oats and raisins with nonfat milk Whole-grain breakfast cereals, like whole oats, contain protein and fiber and stay with you throughout the morning. Although raisins have a high-glycemic index, their glycemic load is low, because in the proper portion size (2 tablespoons) it fits into your healthy diet.
2. Crunchy yogurt parfait Youâ€™ll love this layered parfait of protein powder-fortified nonfat yogurt, wheat germ, chopped walnuts and blueberries.
3. Cottage-cheese berry delight Low-fat cottage cheese is a good source of protein and goes well with any berry thatâ€™s seasonal.
4. Southwestern omelet, whole-wheat toast and grapefruit Use egg substitute or two egg whites and one yolk; saute in a nonstick pan with diced onions, and green and red peppers. Add a quarter-teaspoon of chili powder, then add eggs and cook until set. Serve topped with a tablespoon of salsa. Round out this meal with whole-wheat toast and half a grapefruit.
5. Cheese-and-tomato sandwich with avocado Enjoy with whole-grain bread and low-fat cheese of choice (I like low fat provolone). A quarter-cup of mashed avocado provides healthy monounsaturated fat thatâ€™s quite satisfying and tasty.
6. Eggless egg sandwich Enjoy this sandwich for breakfast or lunch. Itâ€™s made with firm tofu, egg-free mayonnaise, Dijon mustard and garlic to taste. Serve on a whole-grain English muffin with cantaloupe.
7. Mexican cottage cheese Toast a sourdough or whole-wheat English muffin and top with 1 percent or fat-free cottage cheese and salsa. Serve with a cup of cantaloupe.
8. Berry Nutty Yogurt Parfait Another easy-to-love parfait that incorporates seasonal berries with a sprinkle of nuts and wheat germ. This combo works well together to achieve stable blood glucose and sustains you throughout the morning.
9. Vegetarian pita pocket Quickly sautÃ© onions, mushrooms, green pepper and diced firm tofu in a nonstick pan. Add a couple of teaspoons of tomato sauce, season with onion and garlic powder, and serve in a whole-wheat mini pita pocket.
10. Cold (low GI) cereal with milk or dairy substitute and fruit Choose a cereal with at least 10 grams of fiber per serving â€” one thatâ€™s low in sugar. Good choices include Kashi GoLean, Fiber One or All Bran. Add 2 tablespoons of slivered almonds, your choice of 1% or nonfat milk or unsweetened soy or rice milk, and one cup of high-fiber berries.