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7 breakfast foods that don't raise blood sugar levels
Choosing the right breakfast foods plays a crucial role in managing blood sugar levels after a meal. Eating foods with a low glycemic index helps prevent sudden spikes in blood sugar and maintains energy levels for longer periods. According to a report published on Healthline, selecting ingredients rich in protein, fiber, and healthy fats reduces the impact of carbohydrates on blood sugar levels and improves overall blood sugar control throughout the day
1. Eggs
Eggs are an ideal breakfast choice thanks to their high protein content and low glycemic index (near zero). The health benefits can be enhanced by adding dark leafy greens like spinach or sliced avocado, and they can also be served with a slice of whole-grain bread for added fiber.
2. Plain yogurt
Plain yogurt is a rich source of protein and calcium, and has a low glycemic index between 11 and 13. Adding fresh berries, a handful of nuts, or a sprinkle of cinnamon can boost its nutritional value without raising the sugar content. It's best to avoid pre-flavored yogurts, which often contain added sugars.
3. Whole grain bread
Whole-grain bread contains carbohydrates that convert to sugar slowly, helping to control blood sugar levels after breakfast. It's best enjoyed with protein or healthy fats like nut butter or avocado to promote satiety and minimize any potential blood sugar spike.
4. Oatmeal
Whole oats are a rich source of fiber, vitamins, and minerals. They can be served hot or cold, and are best combined with foods rich in protein and healthy fats, such as eggs or avocados, to minimize any impact on blood sugar levels.
5. Chia seeds
Chia pudding is an excellent option for blood sugar control, as chia seeds contain protein, fiber, and amino acids, and do not affect blood sugar levels when consumed. It can be prepared by mixing two tablespoons of seeds with half a cup of low-carb milk and allowing it to thicken to a pudding-like consistency.
6. Cottage cheese
Cottage cheese has a high protein content and a low glycemic index, usually around 30. It is preferable to choose plain varieties without added sugar to avoid added sugar, and it can be served with herbs, vegetables, or fresh fruits to enhance its nutritional value.
7. Wheat bran grains
Wheat bran is rich in fiber and vitamins, and helps control blood sugar levels after breakfast. It's advisable to choose low-carbohydrate cereals and serve them with a low-sugar plant-based milk such as almond milk to maintain a low glycemic index
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