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Low GI Lunch

March 16, 2009 By 4dm1n Leave a Comment

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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Filed Under: Low GI Meals Tagged With: diet, Low Gi, Low GI Diet, Low GI Foods, low gi lunch, Low GI Meals, Low GI Recipes, Low Glycemic, Low Glycemic Diet, weightloss

Low GI Dinner

March 16, 2009 By 4dm1n Leave a Comment

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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Filed Under: Low GI Meals Tagged With: Low Gi, Low GI Diet, low gi dinner, Low Gi Food, Low GI Foods, Low GI Meals, Low GI Recipes, Low Glycemic, Low Glycemic Diet, Low Glycemic Index Diet

Low GI Foods – Grains & Cereals

March 15, 2009 By 4dm1n Leave a Comment

Low GI Foods - Grains and CerealsGrains and Cereals can make or break your low glycemic diet goals! They can be ranked with either a very low glycemic index rating or a very high glycemic index ranking, largely depending on how they’ve been processed.

At the bottom of the traditional food pyramid you would have always found the recommendation of numerous servings of bread and grains daily. Unfortunately, not all grains are equal! Sadly, processing often leaves a fibre poor, nutrient depleted starch with an incredibly high glycemic score, often-times equal to that of pure glucose.

Breakfast Cereals are often the worst. Most cereals found in supermarket aisles are very high glycemic, sugar laden, and nutrient poor. Sadly, many people, particularly children, begin their day with a poor breakfast choice that sets them up to be hungry a short time later, with rapidly spiking and falling blood sugar levels. Even instant oats, long time believed to be a nutritious choice, are very high glycemic. Instead, choose steel cut or rolled oats as your preferred grain – or you can try other low gi grains like quinoa, millet and buckwheat as well. Perhaps you could even go without a grain for breakfast. Start discovering the vast array of great low gi foods for breakfast that are available, when you start considering a low gi diet as a way of life.

Bread – As far as bread goes, the supersoft, white, fluffy bread that we see almost everywhere, has little resemblance to the whole wheat grain we see growing in the fields. All the goodness has been removed. Instead, choose heavy, wholegrain breads (where you can actually see the grains – and there are far too many to count!) Even better, choose sprouted grain breads, or pumpernickel, usually available from health food stores. Also, consider experimenting with grains other than wheat – rye, spelt, barley and rice are great choices to begin with. And don’t forget the seeds too – sunflower, linseeds, pumpkin, poppy, linseed and more. Some of the nicest breads available are from small traditional bakeries and markets rather than supermarket shelves. Although they may sometimes appear to be slightly more expensive, you’ll soon find that a small slice or too will go a long way. Low gi foods definitely don’t have to be boring!

Highly Processed Grains – Sadly, for many people, processed grains and cereal foods make up far too much of their diet, often leaving little room for quality fruits, vegetables, legumes and protein. As a general rule, if you think of a dinner plate, low gi grains, cereals and starchy vegetables, like potatoes, should only take up one quarter of your plate, leaving another quarter for good quality proteins, and the remaining half for fresh or lightly cooked vegetables or salad.

Always choose whole grain breads, brown or basmati rice, whole wheat pasta, quinoa, and experiment with some of the ancient grains (often found in health food stores and some progressive supermarkets).

Not only do wholegrain low gi foods maintain steady blood sugar levels, and keep you feeling satisfied for longer, they also increase your fibre intake. Research is showing again and again that an increased consumption of wholegrain low gi foods is associated with a greatly reduced incidence of cancers, heart disease and diabetes.

Remember, a low gi diet doesn’t need to be complicated! Just eat foods as close as possible to their natural state in nature, and you can’t go wrong – that’s all there is to low gi foods and a low glycemic deit!

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Filed Under: Low GI Foods Tagged With: Glycemic Index, low, Low Gi, Low Gi Carbohydrates, low gi cereals, Low GI Diet, Low GI Foods, low gi grains, Low Glycemic, Low Glycemic Diet

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