Mention to any MD or dietitian that you experience afternoon fatigue on the reg and they’re bound to ask you: What are you having for breakfast? This probably won’t come as a shock, but foods high on the glycemic index—aka insulin and blood sugar spikers—are bound to lead to an energy crash later.
If your idea of a perfect morning is savoring a sweet pastry with your cup of coffee, this can be a major bummer. Fortunately, healthy workarounds around—and we’ve done the hard part of finding them for you. Rounded up here are six low-glycemic breakfast ideas that still taste sweet, but because of smart substitutions, their GI scores stay low.
Keep reading for 5 low-glycemic breakfast ideas.
1. Banana and egg white stovetop oatmeal
Protein and healthy fats help with nutrient absorption, working to keep blood sugar levels steady—even if you’re having something a little sweet. That’s why adding an egg to banana cinnamon oatmeal works so well. You’re still getting that hit of sweetness, but you’re also getting a healthy dose of protein, healthy fats, and fiber.
2. Peanut butter breakfast bars
These bars feel like a creamy, decadent dessert, but because peanut butter is full of protein—and a scoop of protein powder is added for good measure—they won’t leave you bouncing off the walls later. They’re also made with almond meal and flaxseed meal, which add fiber—and more protein!
3. Broiled grapefruit
Even though grapefruit is bursting with tart sweetness, its GI score is still a low 25—well below the 70 marker that’s considered high. This recipe pairs the citrus with a couple slices of banana, a touch o’ honey, and a bit of cinnamon. Your tastebuds will be dancing—but your energy will be steady.
4. Berry blast smoothie
Blueberries may be the foundation for some fan-favorite desserts (blueberry pie, anyone?), but they’re linked to improving insulin response, making them a major GI win. Besides berries, this low-GI smoothie recipe incorporates kale and flax meal—fiber, FTW!
5. Apple oat Greek yogurt muffins
Apples have a low GI score of 39, and combined with protein-rich Greek yogurt and fibrous oats, you have yourself a downright tasty, well-rounded meal. Make a batch of these muffins over the weekend and nosh on them in the a.m. for brekkie all week long.
For more recipes, check out our gluten-free breakfast ideas.
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