Following a low glycemic diet is beneficial not only for weight loss, but also for improving your energy levels, blood sugar levels and blood cholesterol levels. The glycemic index is used to measure the extent to which carbohydrate-containing foods influence your blood sugar levels. Foods with a high glycemic index, or a value of 70 and higher, bring your blood sugar on a roller coaster, leading to fat storage, hunger and cravings. On the other hand, low glycemic index foods, with a value of 55 or lower, help your blood sugar levels stay more stable over time, allowing you to feel satiated and energized throughout the day. Foods with an intermediate glycemic index have a moderate influence over your blood sugar levels; you should consume these foods in moderation.
Steel Cut Oats Porridge
Steel cut oats is one of the best option for a low glycemic breakfast. Breakfast cereals are highly processed and even the low-sugar or sugar-free options have high glycemic index values. Steel cut oats are minimally processed and have a low glycemic index value of 52. Instead of adding sugar to your hot cereal, add a combination of unsweetened applesauce, dried fruits, fresh fruits plain yogurt, peanut butter or raw almonds. You can also prepare a low glycemic porridge using quinoa, which is a healthy grain that has a glycemic index of 53.
Chicken, Avocado and Raspberry Salad
At lunch, prepare a salad made with a variety of leafy greens and non-starchy vegetables such as green onions and cucumber slices. Add a sliced cooked chicken breast, slices from a quarter of an avocado and a handful of raspberries. You can also add a handful of almonds or a spoonful of ground flax seeds. All these foods have a low glycemic index. Drizzle with extra virgin olive oil and raspberry vinegar. The acidity of the vinegar helps to further reduce the glycemic index of your meal by delaying gastric emptying. Alternatively, your low glycemic meal plan may include a barley, tomato and vegetable soup or a lentil soup accompanied with cheese, a bean salad or a sandwich made with sourdough bread.
Sweet Potatoes Fries, Green Beans and Balsamic Pork Loin
For a quick and simple dinner that is appropriate for your low glycemic diet, mix and match a low glycemic index carbohydrate, such as quinoa, Basmati rice, sweet potatoes, yams, winter squash, whole grain pasta, sourdough bread, legumes or barley, with plenty of non-starchy vegetables, a serving of lean protein, either from poultry, fish, seafood or meat, and a little dose of healthy fats from olive oil, canola oil, avocado or nuts. For example, you can prepare low glycemic index fries with sweet potatoes that you simply cut into fries and bake in the oven with a drizzle of olive oil. Accompany with green beans and pork loin. Serve with a balsamic vinegar reduction to add a little bit of acidity and bring the glycemic index of your meal lower.
Cottage Cheese, Berries and Peanut Butter
For a treat, a snack or even for breakfast, you can mix cottage cheese with any of your favorite berries and a spoonful or two of natural peanut butter. All of these ingredients have a low glycemic index. You can also replace the cottage cheese with plain yogurt and the peanut butter with natural almond butter or any other nut butter. A few squares of dark chocolate also make a tasty and healthy low glycemic treat that can easily fit within your low glycemic meal plan.
