Low Glycemic Index Meals

A low-glycemic diet is based on non-starchy vegetables, protein, healthy fats and minimally processed low-glycemic carbohydrates. The glycemic index, or GI, is a scale ranging between 0 and 100 that ranks carbohydrates according to their ability to raise blood sugar levels. Low GI foods have a GI value of 55 and below and can help you stabilize your blood sugar levels and improve your health in addition to helping you reach your desired weight.

Whole Grain Pasta

Pasta has a low glycemic index ranging between 38 and 44, depending on how long you cook your pasta. Limit portion sizes to no more than 1 to 1.5 cups to keep your intake between 45 and 75 g of carbohydrates. Serve whole grain pasta with a tomato-based sauce. Add roasted vegetables, lean ground meat or turkey to your sauce or sprinkle your pasta with low-fat cheese. Only the pasta contributes to the dietary glycemic index of this meal; roasted vegetables, meat and cheese have glycemic index values close to zero.

Chicken Salad

Salads prepared with an abundance of leafy greens suit a low-glycemic eating plan. Top your salad with a choice of protein, such as sliced chicken breast. Add a few sliced strawberries and about 1 tbsp. of almonds. Drizzle with a vinaigrette made with equal parts of good quality balsamic vinegar and extra virgin olive oil. Leafy greens, chicken, almonds and the vinaigrette have a GI value close to zero. The GI of strawberries is low and averages 40.

Beef Stir-Fry

If you have a wok, stir-frying is a great way to prepare healthy meals. Stir-fry any of your favorite non-starchy vegetables, such as onions, broccoli, bell peppers, mushrooms and bean sprouts until cooked. Because the GI of non-starchy vegetables is very low, or close to zero, you do not have to worry about serving size. Put the vegetables aside and stir-fry 4 to 6 oz. of slices of lean beef until cooked. Add the vegetables and mix everything together. Season to taste with salt and pepper. You can also add ginger, your favorite curry sauce or tamari sauce to enhance the flavor. Serve your stir-fry over brown Basmati rice. Basmati rice has a medium glycemic index averaging 58, so keep the serving below 1 cup to maintain your carbohydrate intake below 45 g.

Lentil Soup

On a chilly day, a soup makes a hearty and warming dish. To make it a meal, include plenty of non-starchy vegetables and add 1/2 cup to 1 cup of cooked lentils. Lentils have a GI value of 29 and provide fiber that helps keep blood sugar levels stable after the meal. You can add the equivalent of 1/4 to 1/2 cup of cooked barley or quinoa to your soup. These whole grains have a low glycemic index that averages 25 for barley and 53 for quinoa. Complete your meal with 1 to 2 oz. of low-fat cheese to get the protein and fat to feel satiated.