Low GI Day in RecipesNovember 23rd, 2013 by David
A low glycemic index diet would consist of meals which release energy slowly, lending to balanced and controlled blood sugar levels. It is the foundation of healthy eating, and is linked to weight loss and maintenance, mood control and the prevention of conditions such as Diabetes Type 2.
A low GI meal or snack would focus on plenty of protein (a portion equal to the size of your palm is a good measurement for a meal), fibre and vegetables. A low GI meal would typically contain little to no potatoes or grains. Essential fats contribute toward helping to control and slow down blood sugar release. Committing to a ‘low GI’ diet would require less focus on specific foods, but rather combining the food groups effectively. Here are a few examples:
Breakfast – A 2-egg omelette, with tomatoes, spinach and mushrooms. You can add other ingredients such as high quality ham or chicken, feta cheese chunks or smoked salmon. Eggs are the ‘perfect protein’ source as they contain all the essential amino acids in the ideal ratio. Additional proteins such as ham or chunks of feta add to the glucose-controlling mechanisms of the meal, but they require balancing
with plenty of vegetables too, as protein tends to increase the acid pH level in the blood, and vegetables serve to alkalinise, in order to strike a more favourable balance.
A.M Snack – Natural Greek yoghurt with ½ tsp of cinnamon and a handful of berries with a small handful of almonds stirred in. Greek yoghurt is a high protein source, and cinnamon helps to naturally balance blood sugar release – sprinkle it into as many meals as you can, and get into the habit of cooking with cinnamon sticks in tagine and stews. Berries are a low-sugar fruit, and contain high levels of fibre. They serve to balance the meal without too much of a fructose hit. The almonds further aid glucose control and release, while the vitamin E richness replenishes your nutrient pool.
Lunch – Avocado stuffed with prawns, smoked salmon or tinned fish. Drizzle with lime or lemon juice, scatter with coriander leaves and season with pepper and paprika. You may wish to add a little natural yoghurt mixed with a dash of mustard to the fish as a dressing. Serve with a salad of green leaves, beetroot and spring onion.
P.M Snack – Hummus with cooked chickpeas and vegetable sticks and/or roasted vegetables. A small handful of seeds like sesame or pumpkin would complement this snack.
Dinner – Roast chicken and vegetables. In a roasting pan, lay chopped onions, peppers, aubergines, courgettes, celery and carrot, and drizzle with olive oil. Place chicken breasts/thighs/legs on top of the vegetables with some sprigs of rosemary and thyme then roast for about 35 minutes. This is a classic dinnertime option, which is low GI without a heap of potatoes served alongside! You may want to add some olives, chunks of feta or mozzarella or nuts to give the dish an added dimension. A splash of balsamic vinegar and a drizzle of lime juice will complete the dish.