Recipes and top tips on a low GI lifestyle.
I love food, it’s not just a job for me, it’s my life and how I express love to myself and the people around me.
But I realise I’m not getting any younger and it’s time I become more aware about what I consume and if I do over indulge
(with crispy roast potatoes or a bowl of creamy pasta), I need to get my ass into gear and work it off.
It’s not all about appearance and wanting to look like a stick, it’s about having more energy, feeling less sluggish and just generally feeling more confident in my own clothes.
That guilty feeling:
Having studied nutrition, I know what I should be doing and often advise others to follow a low GI diet, but I don’t really do it myself!
*blushes slightly while eating some shortbread*
It was only recently when I ate my health nut friend’s delicious low GI cottage pie when I made a conscious decision to cook (and live) more healthily.
Eating food with a low Glycemic index keeps blood sugar levels stable (so no sugar crashes and tiredness) and can even help the body metabolize fat more efficiently (yippeee).
No wait, low GI what?
What are examples of low GI foods and how do I go about it all?
Low GI foods are high in soluble and insoluble fibre and low in fat and sugar:
- Legumes like beans and lentils - add to soups and casseroles or even bulk up a mince sauce.
- Bran including oat bran or high fibre bran - add to homemade smoothies.
- Grains like barley - in salads soups and even risotto, bulgur wheat and quinoa - both delish in salads.
- Whole-wheat pasta or brown rice, basmati is good too.
- Wholegrain breads include low GI seed breads, rye etc.
- Fruits like apples, pears and citrus fruits.
- Most vegetables except for potato and parsnips - if you eat those, leave the skins on to increase fibre content.
- Eat lean meats - Dieticians recommend lean cuts of chicken, fish, beef, ostrich and pork.
- Good fats like avo and olive oil are absolutely fine to consume. And to be honest, I’d rather use real butter than margarine.
And if you want chocolate, go for the good stuff – 70% cocoa. Everything in moderation is my motto in life.
- Keep sugar intake to a minimum. Sweet melon, watermelon and grapes are some fruits that are high in sugar, so eat in moderation. Bottled fruit juices are high in fruit sugar too. Try replacing sweetened yoghurt with plain or Bulgarian yoghurt with fresh apple or banana with a sprinkle of raw oats and a little honey.
- Use strong pungent cheese when cooking, that way you tend to use less.
- Drink lots of water - often we feel a hunger pang when, in fact, we are actually thirsty!
- Exercise - even if it’s just taking the stairs instead of the elevator! Cardio is the best. I needed to go full throttle so I joined “boot camp”.
Now that doesn’t sound too bad does it?
Here is your personal guide of sumptuous low GI meals, menus and treats:
cottage pie and a step-by-step gallery guide.
Mexican fish cakes with homemade zesty guacamole.
love a pancake?
bread? Yes please!
Tuna, cucumber and corn on low GI seed bread for a lunch quickie.
Follow Carey on Twitter - @bitsofcarey and she is a contributor to Crush Magazine Online.
Some healthy lunch menus to up the anti.
More low GI
reads “low GI what?”
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