The glycemic index of foods can help you assess whether the carbohydrates in a food are healthy or not. Healthy low-glycemic foods have a glycemic index value of 55 or below and can help you keep your blood sugar levels more stable throughout the day. Low-glycemic carbohydrates give you a steady supply of energy for many hours and are associated with a healthier body weight. Conversely, high glycemic index foods have a glycemic index of 70 or above and result in blood sugar swings, which are deleterious for blood cholesterol levels and can lead to type 2 diabetes and cardiovascular diseases.
Steel-Cut Oats or Quinoa Porridge
Instead of your typical breakfast cereals, which often have a glycemic index over 70, opt for steel-cut oats or quinoa. These whole grains have a glycemic index of 52 and 53, respectively. Cook your steel-cut oats or quinoa and serve with fresh fruits, unsweetened applesauce, almonds, peanut butter, plain soy milk or plain yogurt. For example, a bowl of steel-cut oats with plain yogurt, peanut butter and slices of bananas -- or a bowl of quinoa with diced apple, unsweetened applesauce and a touch of cinnamon -- is a good breakfast option for your low glycemic index menu.
Chicken Salad With Strawberries, Almonds and Avocado
A salad is a good way to fill up on fiber- and antioxidant-rich vegetables. You can prepare a delicious low glycemic index salad by mixing leafy greens with a few sliced strawberries, a handful of almonds, slices from a quarter or half of an avocado and a sliced chicken breast. For the dressing, mix equal parts of vinegar, such as apple cider vinegar, balsamic vinegar or raspberry vinegar, with extra virgin olive oil. All these ingredients have a low glycemic index value, and the acidity of the vinegar can further lower your dietary glycemic index, according to a study published in the June 2005 issue of "European Journal of Clinical Nutrition."
Beef Stew With Barley, Turnips and Brussels Sprouts
An easy way to prepare any meal for your low glycemic index menu is to combine non-starchy vegetables with a lean source of protein and a low-glycemic carbohydrate. For example, you can prepare a delicious beef stew by simmering a cut of lean beef, onions, turnips and Brussels sprouts -- or any combination of your favorite vegetables -- in broth for a few hours and seasoning to taste. Instead of serving your stew with white potatoes, which have a high glycemic index, try barley. The hearty flavor of this grain combines very well with a stew.
Low-Glycemic Snacks
If you wish to include low glycemic index snacks in your meal plan, choose a combination of protein-rich foods with low glycemic index carbohydrates to help you feel full until the next meal. For example, you can have celery sticks with peanut butter, an apple with cheese, carrot sticks with hummus, or plain yogurt with berries or a handful of almonds.
References
- University of Sydney: The Glycemic Index
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; K. Foster-Powell et al.; 2002
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- "European Journal of Clinical Nutrition"; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety After a Bread Meal in Healthy Subjects; E --stman et al.; June 2005
