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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

WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WOMEN

Spiced oatmeal fritters with coconut caramel pears

Dairy Free Breakfast -

These dense, nutty-tasting griddle cakes are dairy free, with almond milk, nutmeg and cinnamon - perfect for a lazy weekend breakfast brunch or treat

 

 

Ingredients

• 250ml almond milk
• ½ tsp ground cloves
• 1 tsp ground nutmeg
• 4 tsp ground cinnamon
• 100g rolled oats
• 3 large eggs

For the caramel pears

• 2 tbsp golden caster sugar
• 75g coconut butter
• 2 firm Williams pears, peeled, cored and thinly sliced
• 200g coconut yogurt, to serve

Method

1. In a large saucepan, combine the almond milk, cloves, nutmeg and 3 tsp of the cinnamon. Bring to a simmer. Tip in the oats and cook for 6 mins over a low heat, stirring constantly, until thick and creamy, like porridge. Scrape into a mixing bowl, cover, and cool for 20 mins.
2. While you wait, make the caramel pears. Sprinkle the sugar evenly over a frying pan set on a low heat. Don’t stir it, but wait until it starts to melt, turning dark golden here and there. When most of the sugar is melted, gently swirl to incorporate any dry patches. Stir in 25g of the coconut butter. Toss the pear slices in the remaining cinnamon, then add to the caramel and cook for 5 mins until softened. Set aside.
3. Return to the oats now, beating in the eggs and ½ tsp salt to make a loose pancake-like batter. Heat oven to 140C/120C fan/gas 1 and put plates in to warm.
4. Melt a little of the remaining coconut butter in a frying pan. When hot, add half-ladlefuls of the batter spaced apart and cook for 4 mins each side, or until golden brown. Remove to a plate and keep warm in the oven. Continue frying the fritters, adding more coconut butter as needed. Serve the fritters topped with a spoonful of coconut yogurt followed by the warm pears.

Recipe from Good Food magazine, November 2014 by M. Wareing