High Glycaemic Breakfast leads to Weight Gain

Research shows people who consume a high glycaemic breakfast consume 80% more calories throughout the day.

Pediatrics. 1999 Mar;103(3):E26

Eat More Of:

Low GL Foods

Full fat plain yoghurt, Greek Yoghurt, Eggs, Meat and Fish, Nuts and Seeds.

Most vegetables

including artichoke, asparagus, aubergine, avocado, beans (e.g. haricot, pinto, kidney, green etc.), bean sprouts, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, celeriac, chickpeas, collard greens, courgettes, endive, kale, kohlrabi, leeks, lentils, lettuce, mangetout, mushrooms, new potatoes, okra, onions, olives, peas, peppers, pumpkin, radishes, sauerkraut, spinach, squash, swede, sweet potato (using in moderation), tomatoes.

Fruit

All in moderation, and in their original state.

Apples, apricots, underripe bananas, blackberries, blueberries, cherries, fresh figs, grapes, grapefruit, kiwis, lemons, limes, mandarins, mangoes, nectarines, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, tangerines, watermelon.

The best of these are the berries, in small quantities.

Grains

Buckwheat and bulgur wheat (use sparingly), oat bran, barley, rice bran, porridge oats.

Breads

Some breads are relatively low GL, such as Burgen which contains soya and linseeds. Pumpernickel is also a low GL. Any breads can cause bloating in some people, however.

Eat Less Of (try to avoid):

High GL Foods

Pasta is high GL – eat only very small quantities, in a side dish.

Rice has very high GL, even higher than potatoes, bread and pasta.  Small quantities, say one or two tablespoons of Basmati rice may be acceptable.

Sugar, cakes, biscuits

Fruit juice and dried fruit