3 Magic Breakfast Menus

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 GL: 105
Total calories: 597

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.

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