Foods to Avoid on a Low-GI Diet and what to eat

Nothing is strictly banned on the low-GI diet.

However, try to replace these high-GI foods with low-GI alternatives as much as possible.

• Bread: White bread, Turkish bread, bagels, naan bread, French baguettes, Lebanese bread
• Breakfast cereals: Instant oats, Rice Krispies, Corn Flakes, Cocoa Krispies, Froot Loops
• Starchy vegetables: Désirée and Red Pontiac potatoes, instant mashed potatoes
• Pasta and noodles: Corn pasta and instant noodles
• Rice: Jasmine, Arborio (used in risotto), Calrose and medium-grain white rice
• Dairy replacements: Rice milk and oat milk
• Fruit: Watermelon
• Savory snacks: Rice crackers, corn thins, rice cakes, pretzels, corn chips
• Cakes and biscuits: Scones, doughnuts, cupcakes, cookies, waffles, pikelets
• Extras: Jelly beans, licorice, Gatorade, Lucozade

SUMMARY:To follow a low-GI diet, limit your intake of the high-GI foods listed above and replace them with low-GI alternatives.

A Sample Low-GI Menu for 1 Week

This sample menu shows what a week on a low-GI diet might look like. Feel free to adjust this based on your own needs and preferences.

Monday

• Breakfast: Oatmeal made with rolled oats, milk and chopped fresh fruit
• Lunch: Chicken sandwich on whole grain bread, served with a salad
• Dinner: Beef stir-fry with vegetables, served with long-grain rice

Tuesday

• Breakfast: Whole grain toast with avocado, tomato and smoked salmon
• Lunch: Minestrone soup with a slice of whole grain bread
• Dinner: Grilled fish served with steamed broccoli and green beans

Wednesday

• Breakfast: Omelet with mushrooms, spinach, tomato and cheese
• Lunch: Try these salmon, ricotta and quinoa cups with a salad
• Dinner: Homemade pizzas made with whole wheat Lebanese bread

Thursday

• Breakfast: A smoothie with berries, milk, Greek yogurt and cinnamon
• Lunch: Chicken pasta salad made with whole wheat pasta
• Dinner: Homemade burgers with beef patties and vegetables on whole wheat rolls

Friday

• Breakfast: Quinoa porridge with apple and cinnamon
• Lunch: Toasted tuna salad sandwich on whole wheat bread
• Dinner: Chicken and chickpea curry with basmati rice

Saturday

• Breakfast: Eggs with smoked salmon and tomatoes on whole grain toast
• Lunch: Egg and lettuce whole grain wrap
• Dinner: Grilled lamb chops with greens and mashed pumpkin

Sunday

• Breakfast: Buckwheat pancakes with berries
• Lunch: Brown rice and tuna salad
• Dinner: Beef meatballs served with vegetables and brown rice

SUMMARY:The sample meal plan above shows what a week on the low-GI diet might look like. However, you can adjust the plan to suit your taste and dietary preferences.

Source: Link