Low GI Snacks

Low GI SnacksLow GI Snacks for in-between times when you’re not quite ready for your next low gi meal. They’re a great low glycemic diet aid to have on hand in-between meal times to prevent your blood sugar levels falling too low. However, do keep in mind that snacking can be the quickest way to undo all of your health, or weight related, efforts. A “snack” should always be a small snack! Definitely not another meal!

It’s also important to keep in mind that a late evening or midnight snack is not a good habit.  Remember too, that it’s best not to skip meals or allow yourself to feel overly hungry, as you’d be undoing your health-related and weight loss goals in the process. It only causes more spiking and plummeting of blood sugar levels, whereas we really need to be keeping those blood sugar levels steady.

When snacking, usually a small handful is sufficient to keep you going. Stay on track by making some healthy, low glycemic diet choices when you get the munchies.

Try these smart Low GI Foods as Snacks:
•    A small handful of mixed nuts
•    A small bowl of freshly popped popcorn
•    A few mixed grain crackers topped with ricotta cheese
•    Celery or a banana topped with natural peanut butter
•    Wholegrain pita chips topped with hummous
•    Baked corn chips with fresh salsa
•    Fresh or dried fruit
•    A hardboiled egg
•    Fresh cut vegetables
•    An oat bran muffin
•    Lentil dip with fresh carrot sticks, celery and cauliflower
•    Yoghurt topped with muesli
•    Banana smoothie
•    Trail mix made with dried fruit, nuts and seeds

Foods to avoid:
•    Sweets and lollies
•    Potato chips
•    Salted, roasted peanuts and other nuts
•    Pastries and cakes
•    Icecream
•    Biscuits and crackers

Just remember to keep some at the ready in your pantry, desk drawer, or handbag, so that you won’t be tempted by other less healthy options. And enjoy making up new options for healthy low gi snacks!

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Low GI Desserts

Low GI DessertLow GI Desserts? Absolutely! After eating good low gi meals, you never need to be missing out on dessert in any low glycemic diet! You can still enjoy many tasty low glycemic diet treats, in fact the possibilities are endless, once you get the idea of how to put one together. If you use a piece of fruit as your starting point, you can bake it, blend it, add toppings or puree it in a sauce. And if you stay with fresh seasonal fruits, your recipes will stay fresh with the seasons.

To get you started, try some of these Healthy Low GI Desserts:
•    Fruit salads – try different combinations with fresh, frozen, or even canned varieties
•    Homemade gelati made with frozen berries blended with a little natural yoghurt
•    Homemade rolled oat biscuits
•    Fruit crumble topped with natural muesli and flaked coconut – most fruits work well
•    Poached fruit
•    Coconut coated baked bananas
•    Baked apples with dried fruits and nuts
•    Two or three scorched almonds (not the whole box, though!)
•    A small piece of dark chocolate (with >70% cocoa)

Things to avoid:
•    Cream and icecream
•    Full fat sweetened yoghurts
•    Desserts made with refined sugar and white flour
•    Pastries and cakes

The possibilities of good options are endless – buy a new low gi cookbook – or have fun rummaging through your old ones. You’ll find many low gi recipes, perhaps with just minor modifications, to make excellent low gi desserts!

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Low GI Breakfast

low gi breakfast cerealA Low GI Breakfast is probably the most important of all your low gi meals during the day. If you’re skipping breakfast in the misguided belief that it will help shed some excess weight, you’re sure to be disappointed!

Studies have shown that you’re likely to later crave, and consequently consume, more high glycemic foods thoughout the day which will propel that glycemic rollercoaster, and cause you to actually gain weight! That certainly won’t help you with your low glycemic diet or weightloss goals!

You’ve got less chance of losing weight by skipping meals than by having a great low GI breakfast to start to the day. You’ll feel better too! Just remember – missing breakfast isn’t good news for weight loss, and even worse news for maintaining optimal health.

So start your day with a healthy low glycemic breakfast to boost your metabolism to give you all the energy you need to get through the morning, and without leaving you feeling hungry again an hour later.

Try some of these simple Low GI Breakfast Ideas for a great start - Quick, Simple & No Recipe Needed!
•    Unsweetened, natural yoghurt mixed with fresh fruit and muesli.
•    Yoghurt, fruit and nut smoothies
•    Rolled oat porridge cooked with almond, oat, or rice milk, mixed with dried fruit & nuts
•    Rye toast with a poached egg, and fresh fruit
•    Whole-wheat pita stuffed with scrambled egg, and fresh fruit
•    All-bran muffin with nut butter spread, and fresh fruit
•    Natural yoghurt with frozen berries, topped with sunflower seeds & nuts
•    Wholegrain toast with salmon & avocado, and fresh fruit
•    Buckwheat pancakes topped with lightly stewed fruit
•    Baked beans on rye toast
•    Pumpernickel toast topped with melted low-fat cheese, and fresh fruit
•    Rye toast topped with light cream cheese, and fruit
•    Vegetable omelet, whole-grain toast, and fruit
•    Bircher muesli with yoghurt, fresh fruit, and nuts
•    Banana and a few nuts to eat on-the-go!

Foods to Avoid:
•    Processed, high GI breakfast cereals (that’s most of them!)
•    White and wholemeal breads, croissants, crumpets and pancakes
•    Sugar laden jams, marmalades and spreads
•    Full fat dairy products, such as milk, yoghurts and cheeses
•    Fat laden meats, such as bacon and sausages
•    Store bought, sweetened, processed fruit juices
•    Sugar in tea, coffee, or on cereals

Start your day with lasting energy! You’ll feel great, think more clearly and feel full longer. If you’re just learning about or starting out with a low gi way of life, put every effort into at least ensuring every day starts out with a delicious low gi breakfast as part of your new low glycemic diet.

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Low GI Lunch

meals03Of all your low gi meals, lunchtime sets the scene for your energy levels for the remainder of the day – a very important part of any low glycemic diet. Avoid mid afternoon sluggishness by investing a few extra minutes into a well- planned, wholesome, low glycemic lunch to give you all the energy you need to get you through the day.

Plan ahead … When preparing dinner the night before, cut up a few extra vegetables and set them aside for the next day’s lunch. Invest in a few, well-sealed food containers for any evening meal leftovers, which you can enjoy for lunch over the next couple of days. Simple steps like these will definitely help you achieve your healthy low glycemic diet and weightloss goals

Another investment is a small, good quality thermos. If you’ve made a big batch of soup for dinner the previous night, heat it up in the morning, pop it in your thermos, and there’s nothing nicer (or quicker) on a cold winter’s day.

Just a little planning takes the worry out of preparing lunches in the mornings when time is often already tight. It’s also much cheaper and healthier than buying your lunch each day.

Try these great Low GI Diet Lunchtime suggestions:
•    Homemade soups-vegetable, lentil, split pea, minestrone, or barley, with rye toast or a wholegrain roll.
•    Open sandwiches made with lean meats and fresh vegetables on whole-grain wheat, rye, pumpernickel, or pita bread
•    Veggie burger with lettuce, tomato, onion, and pesto on a wholegrain bun
•    Mixed green salad with grilled chicken and vinaigrette dressing
•    Vegetable quiche, sliced tomatoes and fruit
•    Wholegrain muffin with nut butter and natural yoghurt with fruit
•    Tuna and salad filled wholemeal pita pockets and fresh fruit
•    Boiled egg, mixed vegetable sticks with hommous
•    Baked beans with wholegrain toast and avocado
•    Sushi
•    Falafel in pita bread with salad vegetables
•    Salads made with beans and nuts
•    Warm chicken salad with lots of salad vegetables

Foods to Avoid:
•    White bread or wholemeal sandwiches and rolls
•    Fat laden, pies, pasties, sausage rolls
•    Hot chips
•    Sugary snacks
•    Sugar laden pastries, buns, donuts, cakes
•    Mayonnaise and high-fat dressings
•    Full-fat yoghurts and desserts

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Low GI Dinner

low gi dinner

Low GI Dinners – Enjoy the many low-glycemic diet possibilities available! Invest in a great low GI cookbook with lots of mouthwatering pictures, or get inspired with a few of the suggestions we’ve listed.

Consider making double batches when cooking and then freeze half for an easy low gi meal another night. Also, rather than eating up all the leftovers, keep some aside for lunches.

Keep in mind portion, sizes too. Is it really necessary to go back for seconds? Or thirds? If you feel comfortably full, stop there! Or have some more vegetables or fresh fruit to finish off instead.

If you can, do your best not to eat your evening meal too late at night. Studies have shown that eating late in the evening can cause a restless night’s sleep. That means no late night “snacks” either!

Try some of these Easy Low GI Diet Dinner Ideas:
•    Chicken/tofu stir fry with vegetables & brown rice
•    Vegetable frittata and salad
•    Salmon steak, quinoa and vegetables
•    Grilled steak & salad or steamed vegetables
•    Roasted vegetable lasagna and salad
•    Chick pea/lentil & vegetable curry with brown rice
•    Tuna & vegetable casserole with salad
•    Warm chicken/turkey/lean beef salad
•    Falafel with fresh salad vegetables in a wholemeal pita bread
•    Chilli bean or lentil casserole with brown rice and salad
•    Chicken/tofu stir fry with vegetables & brown rice

Foods to Avoid:
•    Chips, mashed or baked potatoes
•    Refined breads and pizza bases
•    Ready made pre-packaged meals
•    Takeaway meals
•    Fatty meats, sausages and meat patties
•    Instant or white rice (other than basmati)

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