The glycemic index is a measurement used to qualify carbohydrates according to their ability to impact blood sugar levels. Foods with a GI below 55 are considered low GI foods, while a GI between 56 and 69 is medium and above 70 is high. Low glycemic foods, by keeping your blood sugar levels more stable, have been associated with a healthier weight, reduced hunger, improved physical performance and reduced risk of cardiovascular diseases and Type 2 diabetes. Combining low GI foods at each of your meals is an easy way to maintain and improve your health.
Old-Fashioned Oatmeal With Almonds
Most breakfast cereals have a moderate to high GI. Oat-based cereals are the exception and the larger the flakes, the lower the GI. You can choose old-fashioned oats, which are also called large oat flakes, or steel-cut oats to prepare your morning oatmeal. Serve it with a few tablespoons of plain yogurt and 1/2 to 1 oz. of almonds, both of which have low GI values. Sweeten to taste with no more than 1 tsp. of honey, which has a lower GI compared to most types of sugar.
Whole-Grain Pasta
Pasta, especially whole-grain pasta, has a low GI. Serve a reasonable serving of cooked whole-grain pasta with your favorite pasta sauce. Whether it is a marinara sauce, meat sauce, pesto sauce or cream-based sauce, all of these have a relatively low GI. Include protein at your meal, such as meat, chicken, shrimps, ground turkey or grated cheese, to help better control your blood sugar levels during the hours following the meal.
Chicken Salad With Raspberry Vinaigrette
Leafy greens and vegetables have a very low GIs and are loaded with health-protective nutrients. Prepare your salad with a foundation of your favorite non-starchy vegetables, such as lettuce or mesclun, sliced cucumber, cherry tomatoes and green onions, and top it with a cooked and sliced chicken breast. Because of their low carbohydrate and high fiber content, berries have a small impact on your blood sugar levels, which makes them a low GI food. Add a few raspberries on your salad and serve this tasty meal drizzled with a raspberry vinaigrette. All of the ingredients in this meal have a low GI. Moreover, the vinegar of the dressing has the power of further decreasing the glycemic impact of the meal.
Salmon and Broccoli Stir-Fry on Basmati Rice
Rice, especially short-grain, glutinous and white rice, has a high GI. However, Basmati rice, white or brown, has a smoother impact on your blood sugar levels and you can include it as part of a low glycemic meal. For example, you can saute slices of a salmon fillet -- or beef, pork or chicken -- in olive oil with your favorite vegetables, such as onions and broccoli florets, and serve it over a controlled serving of Basmati rice for a healthy meal that will keep your hunger and blood sugar levels in check.
References
- The Glycemic Index
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- USDA National Nutrient Database: Nutrient Data Laboratory
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- Cleveland Clinic: Eating for Life: Diet and Diabetes
- Glycemic Index Foundation: Just a Spoonful of Dressing
