Following the glycemic index, or GI, diet is a good way to help you achieve your weight-loss goals, while improving your blood sugar and blood cholesterol levels and preventing Type 2 diabetes and cardiovascular diseases. The basic principles of the GI diet is to avoid foods with a high GI value, which is defined as above 70, because these foods lead to large fluctuations in your blood sugar and insulin levels. Rather, the GI diet recommends basing your diet on low- and medium-GI foods, which, respectively, have a GI value below 55 or between 56 and 69. Low- and medium-GI foods have a smaller effect on your blood sugar levels and are beneficial for your health.
Fruit Crumble
A fruit crumble is an easy and satisfying low GI dessert. Fresh fruits and old-fashioned oats both have a low glycemic index. Avoid using instant or minute oat flakes and all-purpose of whole-wheat flour because of their higher GI value. In a heat-proof glass dish, place any combination of your favorite fruits, such as apples and cranberries or pears and raspberries. In another bowl, mix plain old-fashioned oat flakes with butter and a small amount of sugar until you get a crumbly texture. Use palm sugar, if you can, as it has a lower GI value. Spread the crumble over the fruit and bake for about 30 to 40 minutes.
Tropical Cottage Cheese With Mango and Coconut
Cottage cheese, fresh mango and coconut all have low GI values. You can mix cottage cheese with diced mango. Add some dried unsweetened coconut and serve. This dessert is quick to prepare and healthy for your low GI diet. You can also try different combinations by using strawberries as the fruit and unsweetened cocoa powder for a chocolaty version or use blueberries and add a few splashes of freshly squeezed orange juice for a change.
Baked Pear
To prepare this baked pear, wash pears thoroughly under running water and then remove the core. Leave the skin on for extra fiber. Fill the core of the pears with a mixture of almonds, cinnamon, unsweetened coconut and almond butter. All of these ingredients, including the pears, have a low GI, which makes this dessert suitable for your low-GI eating plan. Bake the pears in the oven approximately 30 minutes or until cooked, and serve warm. You can also prepare this recipe with apples instead of pears.
Fruit Salad With Yogurt and Granola
Almost all fresh fruits have a low glycemic index, with the exception of watermelon and dates. Mix your favorite fruits together. You can choose any combination of strawberries, kiwi, plums, pears, bananas, oranges, grapes, cherries, figs, apples, pineapple and mango. After mixing all the fruits together, top the fruit salad with plain yogurt and a little bit of homemade granola. This dessert makes a satisfying treat suitable for a GI diet.
