Sample Day Of Food On The G.i. Diet Plan

GI stands for glycemic index, one of the best available tools to determine the quality of carbohydrate-containing foods. Low-GI foods keep your blood sugar levels more even. A diet rich in low-GI foods can help you lose weight and have more consistent energy levels and optimize your blood cholesterol levels. High-GI foods, on the other hand, make your blood sugar levels peak quickly and then crash, which can cause obesity and increase your risk of suffering from type 2 diabetes or cardiovascular diseases.

Breakfast

To start the day on your low-GI diet plan, you can have toast made with sourdough bread or bread made with stone-ground whole-grain flour, spread with peanut or almond butter, banana slices and a glass of milk. Another option is to prepare an omelet with eggs, cheese, mushrooms, onions and spinach and serve it with a small fruit salad. A bowl of steel-cut oats mixed with plain yogurt, berries, a handful of almonds and some flaxseeds also makes a tasty low-GI breakfast.

Lunch

A vegetable and barley soup or a vegetable and lentil soup both have a low GI. Add chicken or cheese to get enough protein, and complete lunch with yogurt or a couple of mandarin oranges for dessert. If your bring your lunch to work, a sandwich made with low-GI bread, such as sourdough bread, is a convenient option. Complete your lunch with a salad or a few carrots and celery sticks and a glass of milk. To change things up, you can have a serving of chicken or tuna on leafy greens. Add slices of avocado, grated cheese, walnuts or a few raspberries, and drizzle with a vinaigrette made with olive oil and your favorite vinegar. Complete your meal with a small homemade muffin made with stone-ground whole-grain flour and oat bran.

Dinner

Skip the french fries, baked potatoes, rice, buns and pizza dough, which are likely to result in high blood sugar levels and may result in irresistible carb cravings a couple of hours after your meal. For a low-GI meal, choose a protein, such as fish, seafood, poultry, meat or tofu and at least two nonstarchy vegetables, such as green beans, asparagus, broccoli, red bell peppers, cauliflower, tomatoes or mushrooms. Complete with a low-GI carb, such as mashed sweet potato, oven-baked sweet potato fries, quinoa, barley or whole-grain pasta. If you prefer, you can skip the carbs at dinner and save them for a healthy low-GI dessert after your meal.

Snacks and Treats

Nuts of any kind make a convenient and easy-to-carry low-GI snack. You can also spread any nut butter on an apple, banana or celery stick for a tasty snack. Fresh fruit, hard-boiled eggs, a few cubes of cheese with grapes or vegetables dipped in hummus or guacamole are also good alternatives. If you want to treat yourself, prepare a beautiful parfait by layering plain yogurt, colorful berries, granola and unsweetened dessicated coconut in a transparent glass. You can also prepare a smoothie with milk, plain yogurt, blueberries and banana for a refreshing treat. Dark chocolate, with at least 70 percent cocoa, has a low GI and makes a great low-GI dessert for chocolate lovers.