Breakfast is considered the most important meal of the day, as it provides energy and essential nutrients to start daily activities. For those looking to keep their glucose levels balanced, especially people with diabetes or who want to eat more healthily, it is essential to choose foods with a low glycemic index (GI). The glycemic index measures the speed with which carbohydrates raise blood glucose, and opting for low GI foods helps avoid sugar spikes, providing more satiety and energy throughout the day.

In this article, we'll explore seven breakfast options with a low glycemic index, ensuring balanced and tasty meals.

1. Oats with fruit and nuts

Prepare a portion of cooked oats and add pieces of fresh fruit, such as apples or pears, and a portion of chopped walnuts. This combination is rich in fiber, protein and healthy fats, helping with satiety and glycemic control. (source: edudiabetes)

2. Natural yogurt with nuts and low GI fruit

Combine a pot of natural or Greek unsweetened yogurt with 5 to 6 nuts and a low glycemic index fruit, such as a pear or apple cut into pieces. This option offers protein, probiotics and healthy fats, contributing to a slower release of glucose into the blood. (source: saudelab)

3. Egg white omelette with vegetables

Prepare an omelette using egg whites and add vegetables such as spinach and tomatoes. This meal is high in protein, low in calories and carbohydrates, making it an excellent choice for breakfast. (source: edudiabetes)

4. Tapioca with cottage cheese and tomatoes

Use 3 tablespoons of tapioca gum to prepare the base. Fill with 2 tablespoons of cottage cheese or ricotta and 3 slices of tomato. Although tapioca is a source of simple carbohydrates, combining it with protein and fiber can lower its glycemic index. (source: saudelab.com)

5. Wholemeal toast with avocado and boiled egg

Top a slice of toasted wholemeal bread with mashed avocado and slices of boiled egg. This combination provides complex carbohydrates, healthy fats and protein, helping with satiety and controlling glucose levels. (source: edudiabetes)

6. Almond flour pancake

Prepare pancakes using almond flour and top with fresh fruit. This option is low in carbohydrates and high in protein and healthy fats, making it a tasty alternative for breakfast. (source: edudiabetes)

7. Green smoothie

Blend leafy greens, such as kale or spinach, with low-GI fruit, such as apples or pears, and add a portion of protein powder. This drink is rich in nutrients and antioxidants, as well as having a low glycemic index. (source: edudiabetes)