The GI (glycemic index) diet can help you improve the quality of the carbohydrates in your diet. A diet based on low-GI carbohydrates is associated with a healthier body weight and a decreased risk of suffering from chronic diseases, such as cardiovascular diseases, type-2 diabetes and some cancers. To follow a low-GI diet, avoid high-GI carbohydrates, which include potatoes, white or brown rice, white or whole wheat breads, most breakfast cereals including the ones with no added sugar, pretzels, rice cakes, scones, muffins and doughnuts.
Breakfast
Your low-GI diet meal plan could include a bowl of old-fashioned or steel-cut oats mixed with a bit of plain yogurt, applesauce, peanut butter, almonds, berries or diced pear. Add a dash of cinnamon or nutmeg if you like and avoid using any sweetener. You can also make a low-GI porridge using quinoa for a change. To change it up, prepare a breakfast sandwich with sourdough bread, eggs, cheese, mayonnaise, lettuce and tomatoes, accompanied with a small apple to complete your breakfast. All of these foods' low-GI values will help you keep your blood sugar and energy levels stable until lunch.
Lunch
For lunch, a hearty vegetable soup, homemade if possible, with barley or lentils is a good low-GI choice. Accompany your meal with a piece of cheese, if desired, or with some plain yogurt mixed with blueberries and flaxseeds. You could also have a big salad. Serve yourself a generous serving of leafy greens, cucumber, tomatoes and green onions and add a serving of protein, whether you prefer chicken, tuna, salmon or hard-boiled eggs. Add slices of avocado, a few walnuts or cheese for more flavor. Drizzle with a vinaigrette made with equal parts of extra-virgin olive oil and balsamic vinegar.
Dinner
For dinner, skip the potato or rice and have a controlled serving of basmati rice, whole grain pasta, sweet potato, barley or legumes instead. These carbohydrate alternatives have a lower GI and are suitable for a low-GI diet plan. Your dinner should also include a source of protein, either from fish, seafood, poultry, pork, beef or tofu, and plenty of non-starchy vegetables, such as green beans, asparagus or broccoli. You can use olive oil to cook your foods or to add flavor by drizzling it over your vegetables.
Snacks and Desserts
Snack on nuts, hard-boiled eggs, cheese, fresh fruits or plain yogurt. Spread peanut or almond butter on celery sticks, dip baby carrots in hummus or mix plain yogurt or cottage cheese with strawberries. To satisfy your sweet tooth, make a parfait layering plain yogurt with fresh fruits, dried unsweetened coconut flakes and granola. You can also have a smoothie made with milk, plain yogurt, half a banana and raspberries for a refreshing treat. Dark chocolate also makes a good low-GI dessert, but make sure you select one that contains at least 70 percent cocoa to keep the sugar content low.
