What you eat for lunch can have a make or break your afternoon. A lunch loaded with processed foods, sugar and the wrong type of carbohydrates will result in a quick surge of energy followed by a crash. Choose your lunch foods wisely, selecting carbohydrates that have a healthy rating on the glycemic index, and you will find yourself with a stable and continuous supply of energy that will take you right through to your next meal.
Carbohydrates
Carbohydrates become glucose in the bloodstream, the body's primary source of energy. How much glucose the carbohydrates provide depends a little on the amount that you consume, but the type of carbohydrate has the biggest impact. Your body absorbs some carbohydrates rapidly, resulting in severe spikes in blood glucose levels that pass relatively quickly. Other carbohydrates take longer to absorb, resulting in more stable blood glucose levels and a longer surge of energy.
The Glycemic Index
The glycemic index rates carbohydrates on a scale of 1 to 100 depending on how quickly the body absorbs them and how much impact they have on blood glucose. Foods that have a GI rating of less than 55 are considered low-GI foods that have a minimal impact on blood glucose, while you should avoid or limit foods with a GI rating of more than 70. For the most part, simple carbohydrates, like white sugar, have a high-GI rating, while complex carbohydrates, such as whole grains, have a low-GI rating, but there are some notable exceptions. White potatoes are a complex carbohydrate, but depending on how they are prepared, they will fall into the medium- or high-GI range. Cooking and processing can also alter a food's GI, so do not always take for granted that a raw vegetable has the same GI rating as one that is canned or overcooked.
Low-GI Menu Options
There are plenty of low-GI options that you can use to create a healthy lunch. A turkey sandwich on whole-grain bread topped with lettuce and tomato, for instance, will have a minimal impact on your blood glucose. A salad with lettuce, vegetables and some cheese also make a low-GI meal. With both of these options, be careful of the dressing and condiments used, as they can quickly turn a healthy lunch unhealthy by packing on the calories. For a light lunch on the go, try some low-fat yogurt topped with granola, a fruit salad with apples, grapes and pears, or a can of tomato soup and some whole-grain crackers.
Considerations
Simply combining foods with a low-GI rating does not make a lunch healthy. The 2010 Dietary Guidelines for American recommends that adults get 45 to 65 percent of their daily calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat. Try to eat a good balance of grains, dairy, fruits, vegetables and lean meats to ensure your lunches are as healthy as they can be.
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