Breakfast for Women Following a Low Glycemic Index Diet

Breakfast of Oatmeal and Coffee
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Starting a new way of eating can be a challenge. Quite often it involves evaluating and changing the way you think about food completely – from shopping to food preparation and even your go-to food choices. If you cook for your family, you may find resistance from your kids or spouse if they don’t want to try new foods. But when switching to a low glycemic index (GI) diet, you don’t have to completely throw out your entire way of eating.

Starting your morning with a high-protein breakfast is a helpful way to keep your blood sugar levels stable and give you energy. Here are some simple substitutions that you can try to make your transition to a low GI breakfast a little easier.


Whole oats or steel cut oats are low in GI whereas instant oats are very refined and tend to be high in GI. Make your slow cooked oats on the stove or overnight in the fridge. Top with a little bit of low GI fruit, like apples, peaches or pears. Add some protein by mixing in a small portion of chopped almonds or pecans. Instead of sugar, use pure vanilla extract and a dash of cinnamon to add flavor.


The new Dietary Guidelines for Americans encourage us to eat eggs now without worrying about cholesterol. Eggs are high in protein and the yolk contains heart-healthy omega-3 fats to help fight inflammation.

Eggs can be made in a variety of ways to prevent boredom: scramble them, bake them, hard boil them, it's your choice!

Add in vegetables to maximize your antioxidant intake. You can use any combination of vegetables – I am partial to mushrooms, onions, and chopped tomatoes. Cook up your vegetables in a pan and then add your eggs and scramble. You can also make a frittata – instead of scrambling the eggs right into your vegetables, place the pan (make sure you are using an oven safe one) under a preheated broiler for a few minutes until the eggs are set.

Try making a sweet potato hash – chop up some veggies (I like peppers and onions) and sauté in a small amount of oil. Meanwhile, cube your sweet potatoes and sauté in a separate pan. When the potatoes are done, toss with your veggies and add salt and pepper to taste.

Dinner For Breakfast

You don't have to have breakfast foods for breakfast. I love heating up some black beans (good use of leftovers) and putting them on the side of some scrambled eggs with salsa and even a little low-fat cheddar cheese.


Smoothies are one of my favorite things to make for breakfast. It's a good way to incorporate fruit and other PCOS-fighting foods. Start with a blender, add a base like coconut water, almond or coconut milk, and a cup of your favorite fruit. Add protein powder, seeds, and nut butter like almond butter or peanut butter for extra healthy fats and protein. 

Need more ideas? The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS has 20 yummy ones! 

Maybe one of the hardest adjustments will be eliminating those processed breakfast products, like breakfast cereals, pastries, donuts, frozen waffles and deli bagels. This means that you’ll need to plan ahead a little bit, maybe even getting up a little earlier to make sure that you have time to eat a well-balanced, healthy breakfast.

The good news is that most of the suggestions above can be prepped or made ahead of time so that you won’t even miss your old stand-by.

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