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Low-Glycemic Diet/Meals - Glycemic Index

Eating low-glycemic foods throughout the day can help keep your blood glucose levels stable while providing lasting energy..

Focus on making healthy choices of whole, unrefined and non-processed foods.

Low-glycemic breakfasts
Start your day with a healthy breakfast to boost your metabolism. Eating low-glycemic foods will give you energy to get through the morning and won't leave you feeling hungry again an hour later. Try these suggestions for a healthy breakfast:
100% stone-ground, whole-wheat toast topped with low-sugar, natural peanut butter and sliced banana
Light yogurt mixed with fresh fruit and low-fat granola or bran buds
Steel-cut or old-fashioned rolled oats cooked in fat-free milk mixed with dried apricots and nuts
Low-glycemic cold cereal (look for whole grains, oats, and bran) with low-fat milk and fruit; hardboiled egg
Whole-wheat pita stuffed with scrambled egg; fruit
Sourdough French toast topped with natural applesauce
All-bran muffin with low-sugar fruit topping; fruit
Buckwheat pancakes topped with fruit
Multi-grain waffles topped with natural applesauce
Pumpernickel toast topped with melted low-fat cheese; fruit
Rye toast topped with light cream cheese, fruit
Vegetable omelet; extra lean turkey bacon; whole-grain toast
Low-fat cottage cheese with fresh fruit and almonds

Low-glycemic lunches
A light afternoon meal will help you get through the day. If you order out, substitute vegetables or cottage cheese for high-glycemic sides such as chips or fries, choose whole-grain breads, and include some low-fat protein. Here are some other ideas for lunch:
Homemade or canned soups--vegetable, lentil, black bean, split pea, minestrone, or barley (feel free to add extra vegetables)
Sandwiches made with lean meats on whole-grain wheat, rye, pumpernickel, or pita bread; fresh vegetables; fruit salad
Veggie burger with lettuce, tomato, onion, and mustard on whole-wheat bun; cottage cheese
Pasta salad with vinaigrette dressing; assorted fresh vegetables and low-fat cheese
Mixed green salad with grilled chicken and vinaigrette dressing; whole-wheat toast topped with natural peanut butter
Vegetable quiche; sliced tomatoes; fruit
Light yogurt with fruit; whole-grain muffin with melted low-fat cheese
Low-glycemic dinner
Enjoy the many low-glycemic possibilities available for dinner. Watch out for high-glycemic side dishes and large portion sizes that could sideline your weight loss efforts. Here are some tips to keep your dinner healthy:
Limit intake of high-glycemic starches--baked or instant mashed potatoes, fries, instant rice, boxed side dish or stuffing mixes, refined white breads
Choose low-glycemic starches like pasta salad, whole-grain or sourdough breads, baked sweet potatoes, small new potatoes, corn, peas, or basmati rice
Fill up on fresh, non-starchy vegetables and leafy green salads
Include lean meats, such as chicken and fish, or substitute legumes for protein
Try any of the breakfast or lunch suggestions for your evening meal

Low-glycemic desserts
You may not be able to have your cake and eat it too, but you can eat some tasty low-glycemic treats.
Sugar-free jello or pudding layered with fruit
Natural applesauce with light whipped topping
A small piece of dark chocolate
A few chocolate-covered strawberries
A few chocolate-covered almonds or peanuts
A couple oatmeal cookies with low-fat milk
Poached fruit
A root beer float with low-fat vanilla ice cream and sugar-free root beer
Baked apples with dried fruits and nuts

Low-glycemic snacks
Snacking can be the quickest way to undo all of your weight loss efforts. You can stay on track by grabbing some healthy alternatives when you get the munchies. Try these smart snacks:
A small handful of mixed nuts or trail mix
A small bowl of low-fat popcorn
A few whole-wheat crackers topped with low-fat cheese
Celery or a banana topped with natural peanut butter
Some whole-wheat pita chips topped with hummus
A handful of baked tortilla chips with fresh salsa
String cheese and an apple
Fresh or dried fruit
A hardboiled egg
Fresh cut vegetables
An oat bran muffin
A 100-percent-juice bar

Tips for maintaining a low-glycemic diet when eating out
Let's face it, everybody loves eating at a restaurant now and then, but it seems almost impossible to make good food choices when faced with so many options.

Here are some suggestions for eating well when you're eating out:
Avoid buffets and other all-you-can-eat restaurants
Don't go when you're starving; eat a small snack first
Limit alcoholic beverages
Keep your hands out of the breadbasket, or even better, ask the server not to bring it
Go for the salad bar
Order items that have been prepared healthfully: steamed, broiled, roasted, etc.
Don't be afraid to ask for substitutions
If portions are large, split yours with someone
Keep low-glycemic foods in mind and order the best choice available

The following are some tips for specific types of restaurants:
Order traditional dishes that feature moderate portions of proteins (meat or tofu) stir-fried with an assortment of vegetables and flavorful sauces
Avoid the fried foods and white sticky rice, order brown rice if available
Broth-based soups like hot and sour, egg drop, or wanton are good choices
Order foods cooked in black bean, oyster, Szechuan, or hot mustard sauce
Look for Mediterranean-style items
Avoid the bread and high-fat sauces
Order broiled, steamed, or poached foods
Choose tomato/wine sauces, broth-based soups
Choose roasted lamb or chicken dishes prepared with lemon and yogurt
Order gyros and Greek salads
Avoid the filo-dough, mounds of feta cheese, and puddles of olive oil
Try baked fish and chicken dishes that are healthfully prepared
Order healthfully prepared legumes, chicken, fish, and vegetables
Choose basmati rice--as a side or in biryanis--and chapati bread
Try the tomato-based sauces and tandoori dishes
Avoid sauces made with large amounts of coconut or coconut milk
Steer clear of the white bread and cheesy, creamy sauces
Choose tomato or marsala sauces
Order a half-portion of pasta and combine with a salad
Go for the thin-crust pizza loaded with vegetables and low-fat cheese
Try miso soup and edamame (soy beans) for an appetizer
Limit the sticky rice (ask if brown rice is available) and avoid tempura
Choose sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
Order udon or soba noodles
Stay away from the cheese and refried beans
Order grilled seafood and chicken dishes: tacos, burritos, fajitas
Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
Limit guacamole if watching your weight
Order dishes that combine proteins (meat or tofu) with vegetables
Choose curry, chili, basil, lime, and fish sauces
Opt for long-grain rice over white rice
Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Stocking the refrigerator
The grocery store may seem overwhelming when you are trying to eat a low-glycemic diet. Shopping for food shouldn't be stressful. Keep the following tips in mind next time you are at the store:
Don't go hungry; eat a snack to avoid impulse buying
Shop the outside edges of the store first, which is where you will usually find the better food choices
Check out the ingredients. Limit foods with large amounts of sugar, flour, salt, refined grains,hydrogenated, veg oil.
Peruse the "Nutrition Facts." Look at calorie, carbohydrate, and fat amounts for each serving. Also look at the fiber, sodium, and sugar content. Evaluate them against your weight loss and nutrition goals.
Focus on making healthy choices of whole, unrefined foods.
Stock up on legumes, whole grains, nuts, healthy oils, fruits, and vegetables, low-fat proteins, and light dairy products.