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Low GI Meals

By Senior Editor
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Low GI meal – Low in fat and carbs

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 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.

Breakfast examples with low GI

Here are some examples of what to eat for breakfast:

  • Oatmeal with berries or raisins and skim milk. Herbal tea.
  • Cereals (barley, bran and oats) with milk. Herbal tea.
  • Whole grain bread with low-fat cheese and some mashed avocado on top. Herbal tea.
  • Low fat cottage cheese or yogurt with berry. Herbal tea.

Lunch with low GI

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.

Lunch examples with low GI

Here are some examples of what to eat for lunch:

  • Vegetable soup (lentil-based soup) with sourdough bread. Plums. Water.
  • Vegetarian pasta: Mix two tablespoons of canned and drained beans, one teaspoon pesto, halved cherry tomatoes, some sliced red onion and fresh basil. Serve with wholegrain pasta. Water.
  • Pita: Mix onions, mushrooms, green pepper and diced firm tofu in a pan. Add a couple of teaspoons of tomato sauce, season with garlic powder. Serve in a wholemeal pita pocket. Water.
  • Pita: Fill a wholemeal pita pocket with feta cheese, olives, cherry tomatoes and salad. Drizzle over a teaspoon of extra virgin olive oil and a splash of lemon juice. Water.
  • Egg sandwich: Two slices of whole meal bread, a hard-boiled egg mixed with half a tablespoon of reduced-fat mayo, one sliced spring onion. Water.
  • Vegetarian roll: Wholemeal roll with three tablespoons cottage cheese, diced cucumber, cherry tomatoes and salad leaves. Kiwi fruit. Water.

Dinner with low GI

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.

Dinner examples with low GI

Here are some examples of tasty low GI meals:

  • Grilled chicken: Mix some olive oil, lemon juice, garlic and white wine together with skinless chicken thighs. Wait for 20 minutes and then grill the chicken. Serve it with steamed broccoli, baby carrots and basmati rice. Water.
  • Beef: Cut beef into cubes and mix it with chopped bell peppers and carrots, chick peas, crushed garlic, some pepper and lemon juice and cook it in hot oven for around 30 minutes. A couple of minutes before it’s done, add some chopped broccoli. Serve with cooked basmati rice. Water.
  • Salad: Whisk olive oil, lime and lemon together. Mix chickpeas, diced red and yellow bell peppers, chili, red onion and fresh parsley. Season with salt and pepper. Water.
  • Pasta: Fry onion and garlic in some olive oil. Cut the rind off the bacon using scissors and then cut into strips and add to the pan. Also add chopped tomatoes, tomato puree, some salt and pepper, herbs, balsamic vinegar and Worcestershire sauce. Put in some peas then cook for a couple of minutes. Serve with whole grain pasta. Water.
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