A low-GI breakfast is a perfect way to kick off your 2023!

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By adopting a low-GI breakfast plan, we can make 2023 a healthier year.

Morning breakfast is the day’s first meal and is an important source of energy and nutrients, which are essential for learning and working. Unfortunately, many of us, especially women and school-going kids, skip the morning meals or do not pay attention. Many proudly say that they eat lunch directly but they do not know that skipping morning breakfast can cause headaches, blood sugar dips, faintness, and difficulty concentrating.

That’s why you should focus your attention on low glucose index morning breakfast. Call it a great start to the new year in health scenario.

Many studies have shown the benefits of morning breakfast and it has also been proved that eating it regularly can speed up morning activities. Not only this, healthy morning breakfast is more important for improving your child’s academic performance

In most breakfasts, glucose is present as brain food. This allows for faster synapses and faster loading, processing, and storing of new information.

1. Understand, What is GI?

Regarding your blood glucose levels, the glycemic index (GI) measures how carb-containing foods affect you. Simply put, the glycemic index measures how quickly a food causes your blood sugar levels to rise. 

Low GI breakfasts and meals have a GI value of 55 or lower, while high GI breakfasts and meals have a GI value of 70 or more. 

Our body burns carbs to produce glucose, which insulin passes to our cells to power them.

  • Just because a food isn’t sweet doesn’t mean it won’t raise your sugar level.

2. Why High-GI food/breakfast is not a good choice?

Many studies show how quickly blood glucose levels rise if you eat a specific food. For example, eating carbohydrates like white bread will cause blood glucose to grow quickly. So this is the reason why white slices of bread have a high GI of 75.

Harvard Health says, “Eating high-GI foods is not advisable because it can cause blood sugar levels to rise rapidly — triggering the pancreas to release more insulin — and then quickly fall. This can promote cravings and overeating. In addition, repeating this cycle frequently may lead to weight gain and insulin resistance, factors associated with type 2 diabetes and higher cardiovascular risk.”

3. These foods are in high glycemic index

  • Processed foods: Corn chips and pretzels.
  • Sugar-containing beverages: Soda, sweet tea, and sports drinks.
  • Fast food: Cheeseburgers, fried chicken, and pizza.
  • Bakery/grains: Doughnuts, white bread, and cereals (unless whole grain).
  • Potatoes: Mashed potatoes and French fries.
White bread is a favorite breakfast of people but its GI value is 75.

For more info, visit https://www.health.harvard.edu/staying-healthy/high-glycemic-diets-could-lead-to-big-health-problems

4. How does low-GI food help you?

  • According to the book “THE BETTER BRAIN,” the low-GI breakfast, containing protein and complex carbohydrates, is most likely to help kids concentrate.
  • Low-GI food helps you feel fuller for longer by causing your blood sugar levels to rise and fall slowly. 
  • When you are trying to lose weight, this may help control your appetite. 
  • Also, it is crucial if you have type 2 diabetes or are at risk of developing it. 
  • The studies found that Low-glycemic diets have also been linked to reduced risks for cancer, heart disease, and other conditions.
  • The low-GI breakfast improved participants’ performance on learning and memory tasks.
  • The low-GI breakfast can help you to improve your mood and stress.

In people with diabetes, eating according to low-glycemic-index principles may be beneficial. Also, It’s more important to maintain a healthy weight for your blood sugar and overall health.

Avacado and boiled egg on a plate
Avacado and boiled egg on a plate

5. Try these low-GI foods for morning breakfast

  1. Vegetable Omelet
  2. Plain unsweetened Greek yogurt with fresh strawberries or blueberries
  3. Scrambled eggs with avocado and toasted sesame seeds
  4. Cottage cheese (homemade paneer) with fruit and nuts
  5. Apple slices with peanut butter
  6. Sprouted whole green moong, and roasted chickpeas salad with tomatoes and toasted flattened rice (poha)
  7. Whole wheat flour bread slices, or Indian Chapaties with sauteed green vegetables or raw honey
  8. Raw boiled corn with salt and lemon
  9. Indian Dosa, and Idli with Almond or chickpeas chutney
  10. Whole-grain pasta with green peas, carrots, and other leafy vegetables
  11. Homemade fresh waffle with raw honey, and bananas
  12. Vegetables: Peppers, broccoli, tomatoes, lettuce, and eggplants
  13. Legumes: Chickpeas, beans (dried or boiled), and legumes
  14. Nuts: Cashews and peanuts
  15. Legumes: Chickpeas, beans (dried or boiled), and legumes
  16. Low-fat milk, and homemade granola bars, which include oats, jaggery, cinnamon, chopped almonds or other nuts, and seeds.
  17. Check other resources at https://journals-times.com/2022/12/01/boost-your-health-during-winter-eat-fresh-and-balanced/

You can also try fresh soups during cold weather. For the recipe, click at https://jenniferbanz.com/low-carb-soup-recipes

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