1 / 1
1 zdjęcie
2574
5 propozycji przepisów na śniadanie o niskim wskaźniku glikemicznym
Mateusz Pawlak
Autor
2026-03-24
Data
4 min. czytania
article.read_time
6
Rozdziały
Śniadanie powinno dostarczyć wymaganą ilość energii na cały przedpołudniowy okres, ale w celu osiągnięcia tego, powinno ono być odpowiednio zbilansowane. Posiłek o niskim wskaźniku glikemicznym, pochybtnie, pozytywnie wpłynie na samopoczucie - nawet bardzo wczesnym rankiem!
What is the glycemic index and why is it crucial?
Each food item has its own index, the glycemic index (GI), which is a fixed value that informs us of how quickly the glucose level in the blood increases after consuming a particular product. The higher the index, the faster the glucose level rises. The value of the glycemic index depends on various factors, such as the content of fiber, fat, and protein. It is important to note that the preparation of the product can also have an impact on the glycemic index. Thanks to the index, food can be divided into three groups: high, medium, and low GI. The first group consists mainly of processed products such as sweetened drinks, white bread, or other products made from white flour. The second group includes products with medium GI, while the third group includes products with low GI, such as meat, fish, eggs, fats, and whole-grain products. The knowledge of the glycemic index is particularly important for people struggling with diseases of carbohydrate metabolism, such as diabetes or insulin resistance. However, it is also recommended to make it known to people who do not suffer from such a disease, as eating products with a lower GI can contribute to well-being and a feeling of satiety after eating, which can be helpful in fighting obesity and obesity.
Five recipes for breakfast meals with a low glycemic index
Ingredients (per serving): rolled oats 4 tbsp (40 g), cocoa powder 1 tbsp (5 g), milk 3⁄4 cup (180 ml), erythritol 1 tbsp (5 g), raspberries a handful (50 g), almond flakes 1 tbsp (10 g). Preparation: 1. Pour the milk into a pot, add erythritol and cocoa powder, and bring it to a boil. 2. Add the rolled oats and cook for 3–4 minutes. 3. Transfer the oatmeal to a bowl, add the raspberries and almond flakes. Nutritional value (per serving): Energy: 339 kcal, Protein: 14.8 g, Fat: 12.0 g, Carbohydrates: 47.3 g.
Rye bread with avocado and egg protein
Ingredients (per serving): – rye bread – 2 slices (70 g), – avocado – 1/2 piece (70 g), – egg protein – piece (50 g), – red pepper – 1/2 piece (120 g), – pumpkin seeds – spoon (5 g), – pepper – spikes (0,2 g), – salt – spikes (0,2 g). Preparation: 1. Hard-boil the egg protein. 2. Prepare the bread slices in the toaster. 3. Remove the pit from the avocado and cut it into slices. 4. Cut the hard-boiled egg protein into slices and place them on the bread. 5. Then add the avocado and red pepper cut into strips. 6. Sprinkle with pumpkin seeds and season to taste. Nutritional value (per serving): – energy: 423 kcal, – protein: 15.8 g, – fat: 20.2 g, – carbohydrates: 50.2 g.
An arrangement of mozzarella and baked goods
Components (per serving): Rye bread - slice (35 g), Eggs - 2 pieces (100 g), Red bell pepper - 1/2 piece (120 g), Tomatoes - 1 piece (130 g), Onion - patch (20 g), Olive oil - tablespoon (5 g), Arugula - handful (20 g), Mozzarella cheese - 2 slices (30 g), Pepper - pinch (0.2 g), Salt - pinch (0.2 g). Preparation: 1. Finely chop the onion and sauté it in heated olive oil. 2. Chop the bell pepper and tomato into cubes, add them to the onion. Cover the skillet and simmer everything for 5 minutes. 3. Make small indentations in the skillet, crack the eggs into them. Cover and simmer until the eggs are set. 4. At the end, add the chopped mozzarella cheese. 5. Season to taste, sprinkle with arugula. Serve with bread. Nutritional value (per serving): - Energy: 425 kcal, - Protein: 26.4 g, - Fat: 22.1 g, - Carbohydrates: 33.7 g.
Sandwiches with cured salmon and dehydrated tomatoes
Components (per serving): – rye bread – 2 slices (70 g), – cured salmon – portion (50 g), – dehydrated tomatoes – 3 pieces (21 g), – cream cheese – 2 tablespoons (20 g), – arugula – handful (20 g), – pepper – spikes (0,2 g), – salt – sprouts (0,2g). Instructions: 1. Spread cream cheese on bread slices. 2. Top with arugula and cured salmon. 3. Slice dehydrated tomatoes and place them on sandwiches. Season with salt and pepper. Nutritional value (per serving): – energy: 404 kcal, – protein: 17,4 g, – fat: 21,4 g, – carbohydrates: 38,4 g.
Delicious Pan-baked Cake with Cheese
Ingredients (for one serving): Cottage cheese – one portion (100 g), Egg – one piece (50 g), Rye flour – 2 tablespoons (25 g), Erythritol – 1 tablespoon (5 g), Baking powder – 1/2 tablespoon (2 g), Olive oil – 1 teaspoon (5 g), Natural yogurt – 3 tablespoons (60 g), Apple – one piece (150 g), Cinnamon – a pinch (0, 2 g). Preparation: 1. Place cottage cheese in a bowl and mash thoroughly with a fork. 2. Then add the egg, erythritol, baking powder, and flour and mix well. 3. Heat the olive oil in a pan and prepare small pancakes from the batter. 4. Serve with natural yogurt, diced apple, and cinnamon. Nutritional value (per serving): – Energy: 415 kcal, – Protein: 31, 0 g, – Fat: 13, 1 g, – Carbohydrates: 45, 6 g.
