A good rule of thumb is to keep your total daily glycemic load under 100. Begin by choosing low-glycemic foods for breakfast and nutritional dairy products. If you choose mostly low- and medium-glycemic foods, keeping your daily load under 100 shouldn't be a problem.
The glycemic load of common breakfast items
Tread carefully when it comes to choosing breakfast foods so that you incorporate low-glycemic foods as much as possible. Low-glycemic foods fill you up with fewer calories and help you stay satisfied longer, so if you want to avoid a midmorning energy crash, skip the donuts and choose low-glycemic breakfast foods.
| Food Type | Portion Size | Glycemic Load |
|---|---|---|
| Cheerios | 1 cup | Medium |
| Instant oatmeal, unflavored | 1 cup | Medium |
| Kellogg's All-Bran | 1/2 cup | Low |
| Kellogg's Bran Buds | 1/2 cup | Low |
| Kellogg's Corn Flakes | 1 cup | High |
| Kellogg's Mini Wheats | 3/4 cup | Medium |
| Kellogg's Raisin Bran | 1/2 cup | Medium |
| Kellogg's Special K | 1 cup | Medium |
| Life | 3/4 cup | Medium |
| Muesli | 1/2 cup | Low |
| Oatmeal from steel-cut oats | 3/4 cup | Low |
| Old-fashioned oats | 3/4 cup | Medium |
| Pancake | One 4-inch pancake | Low |
| Post Grape-Nuts or Grape-Nuts Flakes | 1/3 cup | Medium |
| Waffle | 1 small waffle | Low |
The glycemic load of dairy products
Fat-free milk and yogurt are excellent sources of calcium and vitamin D, plus they have a low-glycemic load. Other dairy products, like the ones listed here, are good choices as well. Try a smoothie for breakfast or a quick snack in order to incorporate more dairy products into your diet.
| Food Type | Portion Size | Glycemic Load |
|---|---|---|
| Chocolate milk | 1 cup | Low |
| Evaporated skim milk | 1 cup | Medium |
| Frozen yogurt | 1 cup | Medium |
| Ice cream | 1 cup | Low |
| Kefir (fermented milk) | 1 cup | Low |
| Low-fat instant pudding | 1/2 cup | Low |
| Milk (skim, 1%, 2%, or whole) | 1 cup | Low |
| Plain yogurt (or any no-sugar-added yogurt) | 1 cup | Low |