Acella Pharmaceuticals is partnering with Nicole German Morgan, RDN, LD, CLT, to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals and should not be construed as medical advice.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or health care provider if you believe you need medical treatment and before beginning any exercise, fitness, diet or nutrition routine. Acella Pharmaceuticals does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed are those of the author.

Are you looking for a healthy, balanced breakfast that is not loaded with sugary carbohydrates? Including a source of protein and healthy fat with complex carbohydrates can help create a well-balanced meal to support energy. In addition, choosing lower-glycemic carbohydrates may further influence how your body processes the food you eat.

The Glycemic Index of Common Foods

To start, we need to answer an important question: What is the glycemic index (GI)? GI is a measurable score on how much blood glucose increases after eating a meal or snack. A score of 70 and higher is considered high, while a score of 55 and lower is considered low.¹ White bread, corn flakes, and white rice products are all considered “high,” for example.¹ Yogurt, apples, oranges, and berries are all considered “low.” Whole-grain carbohydrates typically have a lower glycemic index than refined grain products. Blood sugar balance is important for individuals concerned about metabolic health or those navigating thyroid hormone imbalance.

Let’s simplify this and look at some sample breakfasts that are lower on the glycemic index.

Low-Glycemic Breakfast Meal Ideas

• Scrambled eggs with a side of boiled sweet potato or low-GI fruit. Boiled sweet potatoes are lower on the glycemic index than roasted, baked, or white potatoes.² Tip: top the meal with some avocado to add healthy fat and fiber.
• Overnight oats made with steel-cut or rolled oats, chopped apples, cinnamon, and nuts or seeds. Most berries are considered low GI. Steel-cut oats have a lower GI than rolled or quick-cooking oats.³ However, almost all oats (with no sugar added) are under the index of 70, making oats a nice choice.³
• Greek yogurt (no sugar added) topped with seeds or nuts of your choice and berries.
• Smoothie made with any combination of berries, peaches, or bananas and milk of your choice. Add a source of protein, such as Greek yogurt, protein powder, or nuts or seeds. Take care when selecting non-dairy milk; choose one with no or low added sugar if you are focusing on the glycemic index. Traditional dairy milks are considered low GI.¹
• Chia seed pudding made with coconut sugar and milk, then topped with nuts, berries, or both. Co-conut sugar tends to rate “low” on the glycemic index.³ Agave syrup is another low-GI food ingredient option.⁴ However, it is important to remember that these are still sources of sugar.
• Turkey and veggie sauté: ground turkey sautéed with seasonings and vegetables such as spinach, peppers, mushrooms, or other veggies you choose. Top with avocado. This makes good use of left-overs!

The glycemic index does not provide information or recommendations on portion sizes, nor does it account for your exact cooking method. Depending on your health goals, using portion control and balancing your plate could be more useful than following the glycemic index alone. This is where the saying, “everything in moderation,” comes in handy. The glycemic index can be useful, but at the end of the day, a balanced plate full of whole foods and nutrition wins! Talk to your healthcare provider about your specific situation and a nutritional plan that is tailored to your specific goals.

REFERENCES: 1. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239. 2. Jasim S. Glycemic Index of Sweet Potato as Affected by Cooking Methods. AACE Clinical Case Reports. 2021;7(1):1. 3. Trinidad TP, Mallillin AC, Sagum RS, Encabo RR. Glycemic index of commonly consumed carbohydrate foods in the Philippines. Journal of Functional Foods. 2010;2(4):271-274. doi:10.1016/j.jff.2010.10.002. 4. Saraiva A, Carrascosa C, Ramos F, Raheem D, Raposo A. Agave Syrup: Chemical Analysis and Nutritional Profile, Applications in the Food Industry and Health Impacts. International Journal of Environmental Research and Public Health. 2022;19(12):7022. doi:10.3390/ijerph19127022

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