Low GI Diet Recipes
Low Glycemic Index Recipe Ideas For Better Glycemic Control

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Low GI Diet Recipes

See below for two simple low-GI meals.

Low GI Diet Recipe
Chicken With Lemon

Ingredients (Serves 4)
8 boneless skinless chicken thighs
2 tbsp olive oil
2 tbsp lemon juice
3 cloves garlic, crushed
2 tbsp white wine

Method
Mix chicken with all ingredients in a bowl. Once chicken is thoroughly coated, chill for 20 minutes. Then grill under high heat for about 10 minutes per side, or until cooked. Serve with steamed broccoli and baby carrots, plus basmati rice. Serving guide: fill one quarter of a regular dinner plate with rice (or other starchy carbs), one half with vegetables, and the remaining quater with your cooked chicken recipe.

Low GI Diet Recipe
Beef With Peppers

Ingredients (Serves 4)
12 oz lean beef (trimmed of all visible fat)
4 large bell peppers, chopped
3 cloves garlic, crushed
3 medium chopped carrots
Juice of 2 lemons
8 oz can of garbanzo beans (chick peas)
2 cups chopped broccoli
10 oz cooked basmati rice

Method
Cut beef into cubes. Then mix all ingredients (except rice and broccoli) in an oven dish and cook in hot oven for 30 minutes or until cooked. 5 minutes before the end, add the broccoli and replace in oven. Serve with 2.5 oz cooked rice per person.

NOTE: Low GI Foods Are Digested More Slowly

Foods with low glycemic index values are typically higher in dietary fiber, less refined, and more chewy. This makes it more difficult for digestive enzymes in the digestive tract to metabolize the carbohydrate into glucose, and thus stops blood sugar levels from rising too rapidly. The presence of acid (eg. in citrus fruit) also retards glucose metabolism, as does fat, although fats used in baking processes or added to food (eg. butter, mayonnaise) may be high in saturated fat - the type of fat linked to atherosclerotic heart disease.

See also: GI Diet Recipes and GI Diet Food Recipes

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