“Too-late-for-breakfast, grab-something-for-lunch, eat-a-big-dinner, and nibble-nonstop-until-bedtime” (Jane Brody’s Good Food Book). Sounds familiar? I used to grab something for breakfast on the way out of the house and nibble right up to bedtime. I did that until I found out that glycemic load diet breakfast could actually help me lose weight, reduce high blood sugar levels, and live longer! That’s what researchers found out about people who ate breakfast almost every day.
[caption id="" align="aligncenter" width="399"] Glycemic Load Breakfast[/caption]
We are probably not going to replenish what we missed at breakfast as the day progresses. So we are likely to develop a deficiency in some very important building blocks in our body like calcium, vitamin C, iron, and thiamin (vitamin B).Now I get up a little earlier, meditate for 10-15 minutes, and eat my glycemic load diet breakfast leisurely. Only then I start my day. Apparently eating breakfast benefits our well-being, our level of energy, and improves our performance on the job. Our blood sugar level is low in the morning since we didn’t eat all night. Our body needs “refueling”. Breakfast supplies our body with some essential nutrients such as protein, calcium, riboflavin, and vitamin C.
Your breakfast should include portions from the 3 major sources of nutrients:
Low fat milk, yogurt, cheese, olives, and eggs supply your proteins, calcium, and some fat. Vegetables, bread, fruit and fruit juice contain carbohydrates and vitamin C, an important part of breakfast. Two tablespoons of peanut butter or a tablespoon of olive oil will provide the fat you need.
A recent study in Chicago concluded that a higher protein breakfast is by far the best for reducing appetite in comparison to a higher carbohydrate breakfast. .This makes sense since protein takes longer to digest and ‘slow-releases’ the carbohydrates in breakfast. That is why I always combine protein with carbs for breakfast. As a result, I know that I will eat less at lunch.
Here are four ideas for breakfast:
- 1 cup tossed salad dressed with 2 tablespoons of fresh lemon juice and 2 tablespoons of olive oil, 1 hard-boiled/sunny-side up egg, 1 slice whole grain bread dipped in sesame seeds sauce, low-fat yogurt with 1 tablespoon of freshly ground flax seeds or chia seeds, and 1/2 Red grapefruit in season.
- Oatmeal breakfast, 1/3 cup oatmeal topped with 1 tablespoon of freshly ground flax seed, 1/2 tsp. Cinnamon. Pour 2/3 cup boiling water, cover and let it sit for 5-10 min. Add 1/3 cup granola on top. join with 1/2 Red grapefruit or 1/2 cup citrus juice.
- Fruit bowl with banana, berries, walnuts, ground flax-seeds, and topped with vanilla yogurt.
- High fiber cereal topped with fresh fruits like apples, pears, apricots,nuts, and soy-milk.
You get the idea. It’s a mix and match game you play with your glycemic load diet. When you base your meals on glycemic load it makes more sense since you don’t just eat one food by itself -you eat a combination of foods which join to create a total picture of the foods you eat and not just individual items. This gives you a more accurate picture of the foods that make up your low glycemic load breakfast. or any other meal for that matter. Be creative with your most important meal of the day.
glycemic_index_and glycemic load chart