Eat Low Glycemic Foods at Breakfast

Glycemic index ranks foods on the extent to which they raise blood sugar levels. White bread and white potatoes are at the top of the list, and raise blood sugar a lot. Foods lower down on the list with a lower index raise blood sugar much more gradually. You don't want rapid rises in blood sugar, as that has been found to increase one's risk for Type 2 diabetes. A study presented at the Institute of Food Technologists' Wellness 12 meeting in Chicago, found that participants in a study performed at Purdue University who included whole almonds with their breakfast experienced longer feelings of fullness and lower blood glucose concentrations after both breakfast and lunch, compared to those who did not have a low-glycemic breakfast. Along with almonds, other nuts and seeds also have a low glycemic index, provide essential fatty acids, as well as protein. Eggs also provide protein and have a low glycemic index, although they aren't necessarily a source of healthy fats. Including some protein with every meal will also help you to feel full.