Ideas for low glycemic breakfast options?

Does anyone have suggestions for breakfast options that will maintain good BG control? My post prandial breakfast BGs are not pretty.

Eggs! I often eat a cucumber salad, too. if I’m after a work-out, I add quinoa to the salad.

My doctor says eggs, too, and the fresher the better - and if I must, 1 piece of Ezekiel toast (just bolus for it) but alas, that toast comes out of my 2-piece daily bread budget, which I often blow anyway and end up paying for later! He also has me on a non-cow’s milk diet and says a small amount of goat cheese is okay.

So here’s what works for me: 2-egg omelet, sometimes with thyme and stuffed with any or all of mushrooms, spinach, asparagus, and a small amount of grated goat mozzarella - accompanied by a piece of Ezekiel toast topped with buttery spread and either cinnamon and stevia powder or stevia-sweetened jam (bolus for the jam).

You may also want to try some of the breakfast ideas from South Beach Diet Phase 1.

1/2 c plain no-fat yogurt
1/2 c Greek style low carb yogurt (ex: Chobani or Oikos brands. Flavors: vanilla, honey, fruit – you choose)
2 T raw sunflower seeds
1 T dried cranberries (optional)
Mix well and eat.

Jessica Apple, Tess and Donna-
Thanks for the ideas everyone. I frequently eat veggies and eggs, but you all gave me some alternatives. I eat yogurt later in the day, but maybe I will try it for breakfast. I never thought of cucumber salad and I have never tried quinoa or Ezekiel toast. It’s all worth a try. ( I tried whole wheat pancakes this morning. Not a good idea. Or I have to time the bolus better.)

Many of us are at our most carb sensitive at breakfast, M.P. I tried and tried and finally had to accept I could no longer eat my favorite granola, yogurt and fruit or any kind of cereal. I eat some version of eggs, but the options are endless in combination with vegies and cheese (I’m a vegetarian). I do better with 1/2 cup of refried black beans than I do with one piece of artisan bread, so I usually add that.

Zoe- I picked up some asparagus to eat with eggs tomorrow. I have black beans too. I will add them on the side. Thanks for the suggestions.

I usually grab a packet of almonds, but try not to finish it because a whole one exceeds my carb allotment for morning. Eggs are the best choice, but it seemed that I was in danger of becoming egg sensitive, so I’ve been cautious lately. A cheesestick is my most frequent breakfast, and somedays, two cheesesticks. I also like to make a low carb flaxmeal muffin with cinnamon. If I have exercised the night before, I will spread it with almond butter.

My wife and I have been experimenting with breakfast smoothies. She's worked out a recipe that includes spinach, blueberries, walnuts, flax and cocoa powder. Nutritious, delicious, and low-glycemic.

Try these links:

Thanks, Khurt. I will check it out.

I have to caution you that when you juice or liquify foods, you markedly increase the glycemic index. This is perhaps not a big deal with making a smoothie, but it can be big deal with many vegan/vegetarian diets. Many of these diets are focused on nutrient sparse foods and being able to get enough nutrients requires techniques like juicing. The juicing improves the digestibility of the foods, increasing the availability and absorption rates of nutrients. This is good and bad. It is good to get the nutrients from the food, but it is bad because it can markedly increase the amount of carbs you get and the rate at which you absorb these carbs. Juicing can easily turn low glycemic veggie into high glycemic drink.

I have taken to making my own yogurt. It is very low carb, I start with 1/2 whole milk and 1/2 full cream and I ferment it out. This makes a rich and creamy "greek style" yogurt which contains just a few grams of carbs in a cup of yogurt.

Personally, I've found breakfast to be a disaster meal. I have terrible morning Darn Phenomenon and am veyr insulin resistant in the morning. It isn't even about glycemic index, it is about keeping the carbs low. I do very well on eggs and sausage. I find that this breakfast is very nutritious and satisfying and the healthy amount of protein keeps me from getting hungry before lunch (and I get up at 5am and eat lunch at noon).

I bought Dr. Bernstein's ebook, "Beating Diabetes," and am in he process of reading it. Over the weekend, I got to the part where he explained exactly what bsc said. I have a friend that uses Dr. Furhman's diet for her Rheumatoid Arthritis and raves about the success. I have painful arthritis of autoimmune origin, but never attempted to use Dr. Furhman's recipes just because of things like blueberries and other fruit. I was really shocked to find out how bad it is for diabetics to juice, at least, this diabetic. Wow! Healthy doesn't always mean low carb.

I've taken to eating one flaxmeal muffin in the car as I drive my kids to campus. I will bring to cheesesticks along for the day that I have to wait two and a half hours for pickup at noon.

Italian sausage works. I eat whole Fat FAGE yogurt with sunflower seeds and some Truvia for lunch. I try go light on the breakfast carbs.


Salad for breakfast is great. Lots of nutrients and the water content helps with hydration throughout the day. Special K Protein is a great cereal as well- you just need to consider the milk though.

Your cortisol rises in the am, so holding off on salad and other carbs until lunch may be a better choice. I try to only eat protein for breakfast, unless it is my flaxmeal muffin in a minute. I will eat carbs like almond butter if I have been awake for several hours.

If knew anything at all about Dr. Furhman you would know that these recipes are designed with people with diabetes in mind. Please provide some evidence to back up your juicing claim and that show that these smoothie recipes will do some harm.

NOTE: I generally ignore the advice of people who hide behind cartoon character avatars and post without using a real name.

You are free to have your own beliefs and make your own choices. I would however encourage anyone wondering about how various foods affect their blood sugar to rely on their meter, it speaks the truth.

ps. And I am familiar with Fuhrman, he is not a fan of low glycemic diets and instead seems to design his diets around the idea of micronutrients.

And I am familiar with Fuhrman, he is not a fan of low glycemic diets and instead seems to design his diets around the idea of micronutrients.

I'll answer you this way. Read:

Thanks. I read it. It is entirely consistent with everything else I've read from Fuhrman.

Scrambled tofu for breakfast is a nice change of pace from eggs.

I eat scrambled fake eggs and country ham I get from Cracker Barrel in the morning. I hope that is healthy as I am just starting to try to do the right thing and avoid many carbs and fats. What do you think?