Low GI Breakfast recipes for kids

The glycemic index (GI) is a measure of the blood glucose-raising potential of the carbohydrate content of a food compared to a reference food (pure glucose). Carbohydrate-containing foods can be classified as high- (≥70), moderate- (56-69), or low-GI (≤55) relative to pure glucose (GI=100). Lower the GI the better.

The glycemic index of most foods can be found at the University of Sydney website http://www.glycemicindex.com/index.php


• Choose more whole foods such as fruits, vegetables, nuts, seeds and organic grains

• Limit highly processed grains such as snack chips, cereal bars, white flour breads and crackers

• Include a lean protein source at each meal or snack: dairy, beans, poultry, fish, lean meat or nuts

• Eliminate all sugar-sweetened drinks

• Limit 100% fresh juice to no more than 100-150 ml per day

• Limit foods with added sugars, such as desserts and sugary cereal. Instead of dessert, offer fruit.

Once the concept of low GI (≤55) is clear it is easy to combine the right ingredients for any meal. Despite breakfast recipes are easy to get from many websites I list some of them in this page for the readers convenience.

More recipes can also be found at the following addresses:


• http://www.the-gi-diet.org/recipes/


French Toast.jpg

French Toast


  • 4 slices of wholegrain bread

  • 4 eggs

  • 60 ml of full milk

  • ½ tsp cinnamon

  • ⅛ tsp vanilla esssence

  • Coconut oil to fry

  • Fresh blueberries and strawberries to top

  • Coconut butter or organic butter to top


  1. Beat eggs, milk, cinnamon and vanilla together.

  2. Soak bread in mixture for about 1 minute each side.

  3. Melt coconut oil in pan on medium heat.

  4. Cook for 2-3 minutes each side.

  5. Remove from pan

  6. Top with butter and berries (blueberries, strawberries) or peaches, banana, almond butter (or any other nut butter), peanut butter mixed with coconut oil, whipped coconut cream, maple syrup, coconut flakes, almond flakes, ≥70% cocoa dark chocolate, fried apple, bacon, ham, poached egg... the options are open.