So, what does a low glycemic meal look like? What are you supposed to eat? Here are some suggestions.
What’s for breakfast?
*You can have eggs — scrambled, poached, or in an omelet. Limit fried eggs as they add calories.
*You can also have breakfast meats such as bacon or sausage. Again, keep in mind that there CAN be too much of a good thing if it contains a lot of high-calorie fat.
*Cottage cheese and a low glycemic fruit.
*Yogurt and low glycemic fruit.
*Vegetables – We are the only country in the world that does NOT eat vegetables for breakfast.
*Whole grain cereals in moderation. Old fashioned, slow cooked oatmeal, for example, has a low to moderate glycemic load. Sweeten with a natural sweetener like stevia a stevia blend.
*Low glycemic meal replacement drink. I have a great chocolate one with a GI number of 35 and only 180 calories. I drink it hot with a splash of coffee to make it a mochachino. Very good and filling. Make sure you have one that specifies a low GI number. They are hard to find.
What’s for lunch?
*How about an big, interesting salad full of crunchy things and chewy things like carrots, mushrooms, celery, bell peppers, apple, grapes, and nuts. Or spinach and strawberry. Use oil and vinegar dressing or Cesar dressing to keep calories and sugar down.
*Baked sweet potato. You can have butter with it and cinnamon with a natural sugar substitute, if you wish.
*Sandwich makings, but wrapped in a romaine lettuce leaf instead of bread. Deli meat with tomato, pickles, black olives, and any other veggies you can add make a great, filling low GI lunch. You can use mayo or mustard or Caesar dressing on it.
*A wrap using the above on a whole grain tortilla.
*If you use bread for a sandwich, choose a dark, whole grain variety. Usually, the darker the better.
*Leftovers — If you grill meat or make a low glycemic casserole for supper, save a portion for your lunch the next day.
*Eat raw veggies with dip as a side rather than chips or fries.
*A low glycemic fruit for dessert.
*Grilled meat or chicken using an outdoor grill or a George-Forman type electric grill.
*Stir-fried vegetables. To make it a main dish, add cooked chicken or beef.
*Casseroles using low-glycemic ingredients: meat, eggs, cheese, vegetables. Pasta is okay if cooked al dente.
*Homemade soups using chicken or beef broth, vegetables, meat, etc.
*Bean dishes like hamhocks and beans
*Sweet potato instead of white potatoes.
*Balsamati rice as a side instead of potatoes.
Nuts — only a handful.
Nut butter on celery or fruit — excellent if you have major hunger issues.
A note on snacks: Don’t munch on these all day long, but plan a mid-morning snack and one for mid-afternoon to keep your blood sugar steady. Avoid snacks after supper.
Don’t forget to estimate calories. Too much of any of these low-glycemic suggestions can become high glycemic and a diet saboteur.
Eating to live and living for Christ,
Susan Jordan Brown