The Power of Breakfast

Not convinced yet by how important of a meal breakfast is for your health, metabolism, AND weight maintenance?  What if I were to tell you that it might be possible to eat less at lunch based on what grub you chowed down at breakfast?  Well folks, that's exactly what I'm about to do.  Studies have shown that consuming low-glycemic index (GI) foods for breakfast keep you feeling full longer and could result in a decreased lunch intake.  So what does that mean, right?!

First let's define glycemic index as a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating.  Low-GI foods (<55) take longer to digest and result in gradual raises in blood sugar (as opposed to quick digestion & spikes in blood sugar for high-GI foods).  This longer digestion & absence of a sugar spike, keep you feeling full longer and may very well cause you to eat less at lunch.  I think that could be enough reason to give some of these low-GI breakfasts a try:

• Whole Grain Bread, Natural (no sugar, salt, oil added) Peanut Butter, & Banana
• Fat Free Cottage Cheese, Fresh Sliced Peach, & Walnuts
• Fat Free Plain Greek (or regular) Yogurt, Blueberries, Almonds, & Cinnamon
• Plain Shredded Wheat, Skim Milk, Banana, & Blueberries
• Poached Egg & Whole Grain Toast
• Oatmeal, Skim Milk, Strawberries, & Almonds 

Ditch your Wheaties this week and eat a real breakfast of champions!!!

Sources: Glycaemic response to foods: Impact on satiety & weight regulation (ScienceDirect) & Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children (Pediatrics)