Choosing low glycemic index, or low GI, foods is a great way to keep your weight at a healthy level and prevent chronic conditions such as diabetes and cardiovascular diseases. Low GI foods have a GI value below 55 and help you maintain your blood sugar levels more stable. High GI foods should be avoided because they make your blood sugar levels peak and crash after eating them.
Sourdough Bread Sandwich
Most breads have a fairly high GI, but sourdough bread is one of the best low GI alternatives for a quick low GI menu idea. Use sourdough bread to prepare a sandwich. Spread your sourdough bread with a mixture of mayo and pesto. Add lettuce leaves, a few slices of grilled vegetables such as red bell pepper, eggplant and zucchini, a few pieces of chicken breast and a few slices of cheese if you like. Enjoy this quick meal for lunch or dinner.
Barley and Lentil Soup
A soup can make a delicious and satisfying low GI meal. To make your soup more hearty, include low GI barley, lentils and plenty of non-starchy vegetables. Their carbohydrates are slowly digested, which will help you keep your blood sugar levels more stable during the hours following your meal and prevent you from feeling hungry. You can also accompany your soup with a slice of low GI sourdough bread and 1 to 2 oz. of cheese.
Chicken Salad with Balsamic Vinaigrette
You can prepare a low GI salad in a few minutes for lunch or a light dinner. Start with a generous serving of leafy greens and add your favorite non-starchy vegetables, such as onions, tomatoes, carrots, cucumber and celery. Add the equivalent of a chicken breast, sliced. Drizzle with a vinaigrette made with one part extra-virgin olive oil and one-part balsamic vinegar. All of these ingredients have a low GI. Moreover, the acidity of the vinegar helps to further reduce the GI of this menu.
Old-Fashioned Oatmeal With Berries
The larger the oat flakes, the lower their GI. Large oat flakes and steel cut oats take longer to digest and lead to a smaller and smoother increase in your blood sugar levels, which makes them a good breakfast idea. Avoid adding dried fruits or sugar because of their higher GI. Instead, add a bit of sweetness by adding some berries, a few nuts and a dollop of plain yogurt.
