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Low GI Snacks

May 13, 2009 By 4dm1n

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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Filed Under: Low GI Meals Tagged With: diet, diet snacks, Glycemic Index Foods, Low Gi, Low GI Diet, low gi snacks, Low Glycemic, Low Glycemic Diet, Low Glycemic Index Foods

Low GI Desserts

May 13, 2009 By 4dm1n Leave a Comment

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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Filed Under: Low GI Meals Tagged With: diet, Healthy Desserts, Low Gi, low gi dessert, low GI desserts, Low GI Diet, Low GI Foods, Low Glycemic, Low Glycemic Diet, Low Glycemic Index Foods

Low GI Eating – Made Easy!

March 16, 2009 By 4dm1n Leave a Comment

Low GI Eating - Made Easy!From the creators of the Low Glycemic Diet, Low GI Eating – Made Easy is a simple and accessible diet / weightloss handbook explaining how to make the Glycemic Index Diet work for every body, every meal, every day.

In small and easy steps, learn how to transform your diet so you can eat well, look good and stay healthy. Includes top 100 low GI foods, clear explanations on how to choose low GI foods plus over 300 quick meal recipes, plus snack and treat suggestions.

CLICK HERE to Order your own copy of Low GI Eating Made Easy, from “FIshpond”, Australia’s most trusted online bookstore.
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Filed Under: Low GI Cookbooks Tagged With: Low Gi, Low GI Books, Low GI Cookbooks, Low GI Diet, low gi eating, Low GI Foods, Low GI Meals, Low GI Recipes, Low Glycemic Diet, recipes, Snack, weightloss

The Low GI Diet Cookbook

March 16, 2009 By 4dm1n Leave a Comment

The Low GI Diet CookbookThis is our favourite low glycemic diet cookbook!!!

100 low glycemic diet recipes, great for weightloss, from the creators of the Low GI Diet, alongside recipes from key celebrity chefs.
These recipes will help you cook simple, healthy meals and to lose weight reliably and safely – and keep it off!

This full colour book is packed with delicious recipes for breakfast/lunch/dinner and
those all important snacks and sweet treats. The perfect companion to the The Low GI Diet.

Guest chefs include: Luke Mangan, Rick Stein, Julie Le Clerc, Margaret Fulton and Catherine Saxelby.

From cooking tips and serving suggestions to fitness and shopping tips, there’s never been a better or more attractive way to live the low GI way.

CLICK HERE to Order your own copy of The Low GI Diet Cookbook
from Fishpond (… Australia’s most trusted online bookstore!)

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Filed Under: Low GI Cookbooks Tagged With: Gi Diet Recipes, Low Gi, Low GI Books, Low GI Cookbooks, Low GI Diet, Low Gi Diet Recipes, Low GI Foods, Low GI Meals, Low Glycemic Diet, weightloss

Low GI Family Cookbook

March 16, 2009 By 4dm1n Leave a Comment

Low GI Family CookbookAnother of our favourites!

From the team who created Low GI Eating,  the Low GI Family Cookbook offers over 100 healthy low glycemic diet recipes the whole family will love.

Whether you have a toddler or a teenager, this beautifully photographed cookbook shows you how easy it is to combine the essentials of healthy eating with the proven benefits of low GI carbs and make a real difference to your whole family’s long-term health and wellbeing.

Packed with over 100 delicious recipes and illustrated with gorgeous colour photos, The Low GI Family Cookbook shows you how to make the most of fresh fruit and vegetables, wholegrain breads and cereals, a variety of healthy sources of protein, plus nuts and seeds and the healthy fats including omega-3

CLICK HERE to Order your own copy of Low GI Family Cookbook from “Fishpond”, Australia’s most trusted online bookstore.

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Filed Under: Low GI Cookbooks Tagged With: Low Gi, Low GI Books, Low GI Cookbooks, Low GI Diet, low gi family cookbook, Low GI Foods, Low GI Meals, Low GI Recipes

Low GI Diet 12-Week Action Plan

March 16, 2009 By 4dm1n Leave a Comment

Low GI Diet 12 Week Action PlanThe Low GI Diet – 12 Week Action Plan is a healthy, low glycemic index, weightloss, carbohydrate-controlled diet. Discover how making the right Low Glycemic Diet choices can help you feel fuller for longer and increase your energy levels making weight loss achievable and sustainable. Develop a lifetime of healthy eating habits that can help you achieve optimum health while protecting against illness and disease.

This guide explains how you can best use the Glycemic Index for effective weight loss – how to lose weight and keep it off! It explains the difference between different carbohydrates and how low Glycemic foods can help you feel fuller longer, burn body fat, and maintain healthy lifelong eating habits.

Included you’ll find:

  • 12 weeks of menus tailored to your weight and activity level
  • 12 weeks of easy-to-follow aerobic and resistance exercises that will take just 30 mins a day
  • Tips to help you maintain weight loss for life
  • Tips to control your appetite
  • Delicious recipes and meal plans
  • The Glycemic Index tables with the Glycemic Index values of all your favourite foods.

The result: A slimmer, fitter, healthier you for the rest of your life!

Brought to you by the author of the worldwide bestselling The New Glucose Revolution series on the glycemic index.  Start losing weight and improving your overall health today.

CLICK HERE to Order your copy of  The Low GI Diet – 12 Week Action Plan from “Fishpond”, Australia’s most trusted online bookstore.

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Filed Under: Low GI Books Tagged With: 12 week action plan, Carbohydrate Controlled Diet, Carbohydrate Diet, Delicious Recipes, diet, Glycemic Index, Glycemic Index Diet, Healthy Eating Habits, Index Tables, Index Values, Jennie Brand Miller, Losing Weight, Low Gi, Low GI Diet, low gi diet 12 week action plan, Low GI Diet 12 Week Weightloss Plan, Low Glycemic, Low Glycemic Diet, Low Glycemic Foods, Low Glycemic Index, weightloss

The New Glucose Revolution

March 16, 2009 By 4dm1n Leave a Comment

The New Glucose RevolutionIf you’re health conscious, seeking weightloss, or looking for an in depth understanding of the the glycemic index and how to incorporate it into your everyday low glycemic diet, this is a fabulous reference!

The New Glucose Revolution divides carbohydrates according to their GI into two categories. One is high GI: carbohydrates that break down quickly during digestion, leading to fast and high blood-glucose response. The other is low GI: carbohydrates that break down slowly during digestion, leading to a gradual glucose release.

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Filed Under: Low GI Books Tagged With: diet, Glycemic Index, Low Gi, Low GI Books, Low GI Cookbooks, Low GI Diet, Low GI Meals, Low GI Recipes, Low Glycemic Diet, New Glucose Revolution, weightloss

The Low GI Shoppers Guide 2010

March 16, 2009 By 4dm1n Leave a Comment

Low Glycemic Food ValuesCompletely revised 2010 Edition! Find all the latest GI values for all your favourite foods. This guide will help you to compare your favourite foods and preferred brands so you can make low glycemic diet substitutions that really matter. This easy-to-use guide gives you:

  • The Glycemic Index values for over 900 foods
  • A-Z tables by food category, making it easy to find and compare high glycemic & low glycemic foodsfoods
  • A low, medium or high GI rating for each food
  • A shopping list of low GI essentials to make shopping quicker and healthier
  • A guide to eating out and the healthiest takeaway food options
  • Ideas for gluten-free eating and living.

Don’t go shopping without it!

Click Here to order your copy of the  The Low GI: Shopper’s Guide to GI Values 2010 from “Fishpond” Australia’s most trusted online bookstore!

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Filed Under: Low GI Books Tagged With: gi food list, glycemic, Low Gi, Low GI Books, Low GI Cookbooks, Low Gi Food, low gi food list, Low GI Foods, Low Glycemic, Low Glycemic Diet, Shoppers Guide

Low GI Diet Tips #2

March 16, 2009 By 4dm1n

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Following a Low GI Diet doesn’t have to be complicated! And, there’s no need to forever consult low gi food lists, once you come to understand that it’s really just about eating foods as close as possible to their original state in nature, with minimal processing.

Here are a few additional tips to help with a low gi diet lifestyle –

Reduce (or eliminate!) sugary foods!

Do we really need all of those refined sugar laden sweets, soft drinks, fruit drinks, desserts, cakes and biscuits? Probably not! There are many great alternatives so make a conscious effort to make more natural low gi diet choices. Check out the great low gi dessert and low gi snack suggestion on this website, or perhaps you could even invest in a great low gi cookbook.

However, you also need to mindful of all the hidden sugars in foods. Once you start reading more and more product labels, you’ll find refined sugar in just about everything on the supermarket shelves – from canned vegetables, flavoured tuna, savoury biscuits, baked beans … and the list goes on! And if we’re not careful, our daily sugar intake can climb rapidly without even being aware.

Eat small, regular meals

Missing meals is never a good idea! … Your blood sugar levels will fall too low causing fatique, mental … And it definitely won’t help with your weight loss goals either! Your low glycemic diet should start each day with a healthy low gi breakfast for sustained energy. Allow yourself a midmorning low gi snack, a good lunch, a low glycemic mid afternoon snack, and finally a balanced evening meal. It’s better to graze on smaller meals and healthy, low glycemic snacks than to eat three large meals a day. Also avoid the temptation for late evening nibbles that can also be disruptive to sleep.

Go for at least two low glycemic meals each day

Ideally it would be best if all of our meals were low GI, but with our busy lifestyles, together and the availability fast foods and takeaways, causes us to occasionally stray off course with our low gi diet. If we can strive for at least two solid low gi meals each day, we’re at least able to sustain relatively steady blood sugar levels for the most part, and can improve from there. A lifestyle of low gi eating becomes a habit with practice. Begin with a good breakfast and have lots of pre-prepared snacks on hand, and you’re half way there!

A  low gi diet is really very simple, but it does take time to make it a way of life. You’ll feel better, more alive, and more full of energy, making it all worthwhile!

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Filed Under: Low GI Diet Tagged With: diet, Diet Tips, Glycemic Index, Glycemic Index Diet, Low Gi, Low GI Diet, Low GI Foods, Low GI Meals, low gi snacks, low gi tips, Low Glycemic, Low Glycemic Diet, Low Glycemic Index, Low Glycemic Index Diet

Low GI Diet – Tips for Eating Out

March 16, 2009 By 4dm1n

Low GI Diet - Tips for Eating OutLow 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.

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Filed Under: Low GI Diet Tagged With: diet, Diet Tips, gi diet, Low Gi, Low GI Diet, low gi diet tips, Low Gi Diets, Low Gi Food, Low GI Foods, Low Glycemic, Low Glycemic Diet, Low Glycemic Index, Low Glycemic Index Diet, Tips for eating out

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