3 Healthy Breakfast Makeovers for Long Lasting Energy

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Typical Breakfast

Typical Breakfast
3 4-inch (10-cm) white flour waffles with 3 tablespoons maple syrup
2 slices regular bacon
8 ounces (250 ml) orange juice
1 cup coffee

Total Glycemic Load (GL): 105
Total calories: 597

Magic Breakfast

Magic Breakfast
1 4-inch (10-cm) Multigrain Waffle with 1 tablespoon maple syrup
2 large eggs, scrambled
2 slices Canadian back bacon
1/2 medium grapefruit
1 cup coffee or tea

Total GL: 15
Total calories: 337

The Fixes
  • Substituted fiber-rich whole grain waffles for the white flour waffles to lower the GL.
  • Decreased the number of waffles from three to one.
  • Added protein-rich eggs to replace the waffle calories.
  • Decreased the amount of maple syrup for fewer calories and a lower GL.
  • Substituted Canadian back bacon for regular bacon. It’s much lower in saturated fat—which, you’ll recall, contributes to insulin resistance.
  • Replaced the orange juice with half a grapefruit. Remember, whole fruit has more fiber and a lower GL than fruit juice.

Better Still
Substitute a slice of rye toast for the waffle.

Typical Breakfast

Typical Breakfast
1 toasted large plain bagel with 2 tablespoons jam or jelly
12 ounces (341 ml) French vanilla coffee beverage

Total GL: 46
Total calories: 612

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Magic Breakfast

Magic Breakfast
1/2 toasted large whole wheat bagel with 1 tablespoon peanut butter
1 medium apple
1 cup coffee or tea

Total GL: 17
Total calories: 275

The Fixes
  • Substituted a whole grain bagel for the white flour bagel for more fiber and a lower GL.
  • Cut the bagel portion in half to limit carbs.
  • Added peanut butter as a filling source of protein and “good” fat to add back calories without increasing the GL.
  • Replaced the high-calorie, high-GL coffee beverage with plain coffee or tea.

Typical Breakfast

Typical Breakfast
2 cups cornflakes with 1 cup 2% milk
1 cup coffee or tea

Total GL: 49
Total calories: 321

Magic Breakfast

Magic Breakfast
3/4 cup Grape-Nuts Flakes with 1/2 cup fat-free milk
1/2 cup strawberries
1/2 ounce (14 g) slivered almonds
1 cup coffee or tea

Total GL: 19
Total calories: 258

The Fixes
  • Switched the high-GL cereal for a lower-GL cereal.
  • Decreased the cereal serving to further cut the GL.
  • Cut calories and fat by switching from 2% milk to fat-free milk.
  • Added fruit and nuts to the cereal to make up for the smaller portion. The fruit provides extra vitamins and phytochemicals, and the nuts, with their healthy fats, slow the digestion of the meal for a slower rise in blood sugar.

Better Still
Go for All Bran cereal instead of Grape-Nuts Flakes.

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