High-Protein, Low GI Breakfast
A simple, balanced breakfast designed to support stable blood sugar levels. This recipe combines healthy fats, fiber, and protein to slow glucose absorption and keep you full longer.
🥑 Ingredients (Serves 1)
- 1 slice wholemeal (whole-grain) bread
- ½ medium ripe avocado
- 1 large egg
- 1 tsp lemon juice
- Pinch of salt (optional)
- Black pepper to taste
- Optional: chili flakes or sesame seeds
🍳 How to Make It
- Toast the bread
Toast the wholemeal bread until golden and firm. - Prepare the avocado
Mash the avocado in a bowl with lemon juice, salt, and pepper. - Poach the egg
- Bring a small pot of water to a gentle simmer (not boiling).
- Crack the egg into a small cup.
- Swirl the water lightly and gently slide the egg in.
- Cook for about 3 minutes until the white is set and yolk is soft.
- Remove with a slotted spoon.
- Assemble
Spread the mashed avocado onto the toast, top with the poached egg, and add extra seasoning if desired.
🔢 Nutritional Information (Approximate)
- Calories: ~300 kcal
- Protein: 13 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Sugars: 2 g
- Fat: 18 g
📊 Glycaemic Index (GI)
- Estimated GI: Low (~45)
- Wholemeal bread: moderate GI, but balanced with fat and protein
- Avocado and egg help reduce overall glycaemic impact
✅ Why This Recipe Is Diabetic-Friendly
- Low GI balance: Healthy fats and protein slow glucose spikes
- High fiber: Supports better blood sugar control
- Nutrient-dense: Provides sustained energy without refined sugars
- Portion-controlled carbs: Keeps carbohydrate intake moderate
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