There are many potential benefits to a low glycemic diet.Luckily, you can get them without being overly analytical. This page lists simple things you can do at each of your meals to move you towards a low GI diet without having to look up numbers. Remember to follow with your health care professional as per the disclaimer.
Breakfast ideas for low glycemic diet
- Eat more oatmeal, oatbran, sunny-boy and red-river cereals - or -
- Sprinkle Kellogs Bran Buds or All Bran on your current cereal.
- Toast wholegrain, stone-ground, sour dough or "corky looking" pumpernickel breads.
- Add peanut butter to toast (careful of the amount if you're watching your weight).
- A small homemade All Bran or Oat bran muffin (careful - a store bought bran muffin might be equal to 4 bread! - Like Tim Horton's Raisin Bran muffin.)
- Multigrain pancakes or waffles (top them with applesauce or fruit yogurt)
- A homemade fruit smoothie of milk and frozen berries OR yogurt, fresh fruit and crushed ice in a blender.
- Add yogurt or fruit to breakfast..
- Drink a glass of milk!
- (Add free vegies like cherry tomatoes, cooked mushrooms, tomatoes onto the toast to help fill up! or Make a western sandwich on wholegrain toast with all those veggies added - or a veggie omelet).
- Yogurt mixed with Bran Buds, walnuts and berries.
- Try small whole grain buns.
- Try corky pumpernickel (it looks like cork) - it's great with ham, mustard and dill pickles! Or peanut butter.
- Try stone-ground or wholegrain breads. Even one piece of this and one piece of white on a sandwich if you can't go all the way.
- Eat 1/2 whole grain bagel (because most bagels equal 4 bread)
- Try small slices sour dough bread instead of regular white bread.
- Try lentil soup! Yes it's slow even if canned.
- Enjoy all other types of fruit and vegetables.
- Drink milk instead of pop.
- Eat fruit instead of fruit rollups.
- Eat yogurt instead of baked desserts/cookies.
- Add dill pickles your sandwich.
- Sprinkle vinegar on cucumbers
- Use barley more often in soup instead of soggy noodles!
- Use 1/3 of the flour in your baking as barley flour.
- Use Basmati, Doongara or Japanese koshihikari rice (not sticky rice)
- Enjoy pasta salad with tuna and vegies
- Try small portions of noodles, quinoa and barley (cook it in broth and serve mixed with cooked onions!)
- Eat plenty of salad vegetables with a vinaigrette dressing
- Aim for all 4 food groups at the meal - protein, fruit/veg, milk and starch. Protein is not a carb food, while milk, most fruit and colorful vegies are low glycemic index or just plain low in carb.
- Try rice vinegar or flavored / balsamic vinegars sprinkled on salad or vegies.
- Try a bean salad at supper (kidney beans etc are slow and in vinegar - which slows it further).
- Start supper with lentil soup.
- Or add barley to soup instead of potato.
- Okay - add barley to stews instead of potato.
- Try baked beans or kidney beans (mmm...chili) more often instead of potatoes.
- (use vinegar on those dang french fries if you have to have them).
- Eat less potatoes and more pasta, quinoa, barley and basmati or converted rice.
- Try white boiled potato more than baked russet potatoes (go figure).
- Try sweet potato or yams instead of baked potato.(except not the kumara sweet potato in New Zealand - it's fast).
- Drink milk instead of pop.
- Have yogurt or fruit instead of dessert.
Snack ideas for low glycemic diet
- Add vegies of any sort - they are loaded in antioxidants and most are very low in carb. Even if they aren't, you'd have to eat a significant amount for the carb to add up.
- Add oatmeal, oat bran or Kellog's Bran Buds to your cookie recipe (oh and try some barley flour too).
- Have yogurt
- Try fruit instead of fruit roll-ups.
- An oatmeal cookie and glass of milk.
- Add Nuts (they aren't a carb food but 2 tbsp can help satiate you and slow things down).
- Try Pickled vegies (eg. let your carrot sticks soak in rice vinegar in the fridge!)
- Apple and cheese chunk (or cheese string)
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