Low Glycemic On the GO – Everybody loves eating out, and you really wouldn’t want to say “No” to every social occasion, because you’re on a “diet”, but it seems almost impossible to make good low gi food choices when faced with so many options.
Remembering that a low gi diet is a lifestyle choice, rather than a “quick fix”, here are useful suggestions for following a low gi diet lifestyle when you’re eating out.
Low GI Tips For Eating Out:
• Don’t go when you’re starving – perhaps even eat a small low gi snack before you go out
• Avoid buffets and “all you can eat” restaurants
• Limit alcoholic drinks
• Order foods that have been prepared in a healthy way – steamed, stir fried, lightly roasted
• If portions are large, split yours with someone else or order an entrée size
• Be willing to ask for meal substitutions or adjustments – restaurants are becoming more capable of adapting to people’s varied dietary needs, including that of a low gi diet
• Keep low-glycemic foods in mind and order the best choice available
The following are some low gi diet tips for specific types of restaurants:
Chinese
• Clear broth soups like hot and sour, egg drop, or wonton are good choices
• Order traditional dishes that feature smaller portions of lean proteins (meat, chicken, seafood, tofu) stir-fried with lots of assorted vegetables and tasty sauces
• Avoid overly sweet sauces like sweet & sour, lemon, or plum. Try black bean, oyster or Szechuan instead
• Avoid fried foods (like spring rolls, dim sims, etc) Order brown rice, if available
Thai
• Order dishes that combine proteins (meat or tofu) with vegetables
• Choose curry, chili, basil, lime, and fish sauces
• Opt for long-grain rice over white rice
• Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation
Greek
• Choose roasted lamb or chicken dishes prepared with lemon and yoghurt
• Try baked fish and chicken dishes that are healthily prepared
• Make sure to order Greek salads
• Avoid the filo-dough, large amounts of feta cheese, and excessive amounts of olive oil
Indian
• Order healthily prepared legumes, chicken, fish, and vegetables
• Try the tomato-based sauces and tandoori dishes
• Choose basmati rice (it’s low gi!) as a side, or in biryanis, and chapati bread
• Avoid sauces made with large amounts of butter or coconut milk
Italian
• Choose tomato or marsala sauces
• Order an entrée sized portion of pasta with a large serving of salad
• If ordering pizza, choose thin-crust with low-fat cheese and loaded with vegetables
• Avoid the white bread (high gi!) and cheesy, creamy sauces
Japanese
• Try miso soup and soy beans (edamame) for starters
• Choose sushi, sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
• Order udon or soba noodles
• Limit the rice and avoid tempura
French
• Choose tomato/wine sauces, broth-based soups
• Look for Mediterranean-style dishes
• Order broiled, steamed, or poached foods
• Be sure to order a salad or large serves of vegetables
• Avoid the bread and high-fat sauces
Mexican
• Order grilled seafood and chicken dishes: tacos, burritos, fajitas
• Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
• Avoid the cheese and refried beans
• Limit guacamole
See! It’s easier than you think to eat out, eat well and be fully satisfied, when following the lifestyle of a low gi diet.
