Are you interested in getting started with some low glycemic index (GI) meals but aren’t sure where to start?
To help you out, we put together a list of dietitian-approved, quick and easy lower GI meals. Read on to pick from our favorites!
You may have heard the term “low glycemic index meal” before, but what does this actually mean?
Lower GI meals are less likely to raise your blood sugars dramatically, helping you achieve more stable blood sugar and better metabolic health.
They also combine foods to lower the blood sugar spike we often see when we have starchy foods all by ourselves.
We can achieve this by focusing on smaller portions of carbs and adequate protein, healthy fats, and fiber. It can help manage diabetes or pre-diabetes, help with weight loss, and improve non-diabetic hypoglycemia.
Avocado toast gets a lot of flak and is often seen as a passing trend, but this nutrition powerhouse is here to stay for a reason! This recipe is quick, easy, and customizable for those mornings when cooking a big breakfast isn’t realistic.
It also packs a protein punch to start your day on the right foot, primarily thanks to the cottage cheese! This specific recipe highlights Burgen Wholemeal & Seeds Bread, but any low-carb bread will work.
Get the recipe here.
Have some bananas that are about to go bad lying around? Toss them in the freezer so they’ll be ready for this quick and easy smoothie recipe!
Just toss in the blender, mix, and you’re ready to head out the door. In addition to being a great breakfast, this can also serve as a post-workout snack that provides more than 30 grams of protein. Feel free to leave oats out for a lower carb option!
Swapping your beans and rice for beans and quinoa gives you a protein boost and ultimately helps you maintain more stable glucose values. Keep in mind that even though quinoa offers more protein compared to rice, both beans and quinoa are still sources of carbs. If you’d like to lower your carb intake even more for this recipe, consider adding in something like chicken or tofu instead.
Quinoa also cooks up faster than many other grains, and adding frozen veggies and canned beans helps get this recipe on the table even quicker! Get the full recipe here.
Some options include salmon, mackerel, or whole sardines. It's a great one-pan meal that you can toss in the oven and have a low glycemic index dinner on the table in about half an hour. Make this meal better by adding a fresh green salad on the side!
For a lunch or dinner meal that’s as beautiful as it is flavorful, consider this Asian-style grilled salmon and couscous recipe.
This meal calls for a few more ingredients than others on the list and is a bit more hands-on, but it still comes together quick enough to be your new favorite weeknight staple.
A one-pan dinner that cooks in under 15 minutes, is low on carbs, packed with protein, and is full of flavor? This is sure to become a fast favorite if you’ve been missing out on your favorite Asian takeout.
This recipe calls for ground pork or beef, but ground venison or turkey would also work!
Who says choosing lower glycemic index foods has to be boring? Check out this pecan brownie recipe made with a base of beans when you need something chocolatey and sweet!
The beans add protein and fiber to help keep your blood sugar steady, while vanilla extract and cocoa powder bring the sweetness. The recipe calls for pecans, but feel free to leave those out if needed.
There are lots of ways to spice this baked apples recipe up by swapping the toppings for whipped cream, crème fraiche, or mascarpone. It’s also easy to swap the nuts for sunflower or sesame seeds if needed. Find the full recipe here.
Interested in learning more about what low glycemic index snack options you can pick? Check out this blog for some dietitian-approved options!
While these recipes tend to work well for most people, we're all unique, and what works for one person may not necessarily work as well for someone else.
Knowing what works best for you is the best way to take control of your health and work toward your specific nutrition and wellness goals. That’s where a continuous glucose monitor (CGM) comes in.
This technology lets you see exactly how your unique body responds to different meals so that you can make informed decisions. Sign up for the NutriSense CGM Program, where you're paired with a credentialed dietitian or nutritionist who will work with you and guide you on your health journey.
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