A typical low GI (Glycemic Index) diet is low in fat and carbs. On this type of diet you will lose weight. Another benefit with a low GI diet is that you will also get more energy due to less blood sugar/insulin spikes during the day. Here are some tips on meals with low GI.
Breakfast choices with a low GI are: oats, muesli, bran sticks and oat/rice bran and wholemeal bread. Berries, peaches, apples, pears, plums and citrus fruits should be added to your breakfast since they are very rich in vitamins and have a low GI.
If you drink juice in the morning make sure it is unsweetened. Vegetable juices and fruit-based smoothies are also good breakfast choices. Choose low-fat dairy products, such as skimmed milk and low-fat yogurts. Nuts and seeds can be added into cereals, fruit salads, yogurts and baked in breads. Herbal tea is an excellent beverage in the morning and there are many to choose from.
Here are some examples of what to eat for breakfast:
For lunch you can have a variety of fruits and vegetables. Carrots, celeries, broccoli and cauliflower can be eaten raw as sticks or in salad with some lemon juice or vinegars. You can also add some beans, nuts and pulses into your salad. With open sandwiches on rye, wholegrain bread, wholemeal pita breads or baked potatoes, new lunch ideas can easily be created at no time. Naturally low-fat cheeses, such as ricotta, Edam or cottage cheese or low-fat varieties of feta are some of the ingredients that can be used. If you want a hot meal for lunch, vegetable soups with pulses or barley are excellent choices. If you want something to drink with your meals, choose water.
Here are some examples of what to eat for lunch:
Eat much of vegetables, beans and lentils. You can eat vegetables in soups, stews, casseroles, stir fries, salads and rice dishes. Basmati rice is a very good choice with its low GI. Whole grain pasta, sweet potatoes and yams are also good choices since they all are low GI foods. Oily fish, such as mackerel, salmon and kippers are healthy alternatives. Fish and chicken can be used in meals, but if you want to eat red meat go for the lean red meat, such as extra lean bacon and ham. Just remember that meat should not be the main item in your meals. Choose fruit for dessert (fresh, stewed or baked). If you want something to drink with your meals, choose water.
Here are some examples of tasty low GI meals: