See more ideas about Recipes, Food, Healthy recipes. Read our, Medically reviewed by Lindsey Waldman, MD, RD, Healthy Meals for the Week: Recipes, Tips & Meal Plans, Lunch Ideas for a Low Glycemic Index Diet, Delicious Options to Try for Breakfast When on Low Glycemic Index Diets. Season with chili powder to taste. This Apple Spinach Salad recipe is one of my all-time favorites. 2012;2012:184710. doi:10.1155/2012/184710, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You can eat them as oat flakes (cold) or soak and cook them to make porridge. Barley is another good grain to use, better than wheat. The gorgeous, delicious, vegetable recipes here will help you up your side-dish game. Bear in mind that some use wheat as well, so it’s best to go for those breads that are wheat-free (they’re now widely available in supermarkets). finding the good in the kitchen and in life. It’s made with a delicious mix of sweet and savory ingredients, it’s tossed with a tangy champagne vinaigrette, and it’s always a crowd favorite! The slower the stomach empties the longer food stays in the stomach and the longer people feel full and satisfied.’ The best foods for beta-glucans [2] are shown below, giving the percentage of beta-glucans per food: The whole rye grain is also excellent in terms of GL. Not only does the presence of beta-glucans in food slow-release the carbohydrates you eat but it also helps to lower cholesterol. The first recipe inspired by our trip to South Africa is for these beautiful Butternut and Chickpea Cakes tha…. These breads will be more dense and heavier than regular wheat bread – this is a good sign, but make sure you have thinner slices. Just make sure that your meat is fully cooked through before adding your vegetables. Stay away from high GI starchy soups, like split pea, corn chowder, or potato soup, which can cause blood sugar spikes. #cleaneatingsnacks #healthysnacks #lowcalorie. Since oat bran is highly absorbent, if you add it to cereal, it is best to leave the cereal to soak for a few minutes before eating, and put in more liquid than you normally would. Spaghetti Squash Black Bean Mexican Bowls are vegan, or replace the black beans with browned ground beef and this can be a low-carb meal. While white and whole wheat pasta both clock in relatively low on the glycemic index,   bread is a different story. The key to making changes to your diet is planning ahead. Give this weekly meal plan a try: The best oat choices are those highest in the soluble fibre called beta-glucans. You can also find whole rye sourdough bread, which is good. The best choice of all would be the slow-cooked German-style breads called pumpernickel, sonnenbrot or volkenbrot. You want to eat as much beta-glucans as you can to help balance your blood sugar. This is particularly true when trying to make a transition to a low glycemic index diet since most snacks and desserts are high sugar, high-fat foods. Those eating the barley muffins lost, on average, 225g (8oz) per week whereas those who ate the wheat gained 225g (8oz) per week. Could easily eat tons of it in one sitting. While white and whole wheat pasta both clock in relatively low on the glycemic index, bread is a different story. Another great option is to pick up a rotisserie chicken from your grocery store and serve it with a salad or a side of steamed or roasted vegetables. Foods rich in beta-glucan stay in the stomach for a longer period of time compared to foods low in this fibre. Also, those who consumed the beta-glucan-rich muffins had significantly reduced total cholesterol (11 per cent) and the ‘bad’ LDL cholesterol (12 per cent), while high density lipoprotein cholesterol levels remained unchanged. The groups who ate the barley muffins felt significantly fuller and more satisfied throughout the study than those who ate the wheat muffins. A study conducted by Dr Joseph Keenan, MD, of the University of Minnesota Medical School in Minneapolis, showed that eating barley makes you feel less hungry. Those who had the oat-based breakfast consumed 30 per cent fewer calories at lunch, compared with those who ate sugared cornflakes for breakfast. Just throw in your ingredients in the morning, set it to low, and let it cook all day. Let's face it: It's so easy to get stuck in a vegetable rut, but these quick recipes are going to lift you right out of it. The low glycemic recipes you will find here are equally great for those following low glycemic diets and those just interested in delicious healthy eating. Say See ya! Omelets, French toast using sprouted or low-carbohydrate bread, or a sweet potato hash with vegetables and sausage are all very simple to make and can be easily adapted to the low GI diet.