Low Glycemic Diet PlansLow glycemic diet plans- meal ideas you will find on this page are aimed to help you with making the right low GI food choices on a day to day basis. Developed by Dr. Jenkins in Canada, glycemic index measures the speed at which the carbohydrate rich foods transforms into blood glucose. Glucose is the natural source of energy and when the food is completely digested, you are left with a feeling of hunger and tiredness. How quick or slow this happens will be up to the kind of foods you eat regularly. 
Why Use Low Glycemic Diet Plans?Glycemic Index- GI was originally used to reduce insulin-related problems and to manage diabetes by specifying foods that cause the quick or slow rise on your blood sugar, then was used to help people with weight loss. It is also found to be helpful in fitness - exercise and management of other diseases.Foods in low glycemic diet plans tend to produce a more even level of glucose throughout the day to avoid spike and crash and it stops constant cravings. Depending on the impact on blood sugar levels after eating, carbohydrate rich foods are classified as low, medium or high glycemic index. O is the lowest GI value, 100 is the highest= sugar: • Low GI =<55 • Medium GI >55 and <70 • High GI >70 Carbohydrate-free foods-poultry, red meat, fish and eggs are not ranked in terms of their glycemic index values as the value would be zero. You should still pay attention to the saturated fat content of these foods as well as checking their overall nutritional values- especially the fiber content. GI is certainly a great tool to help you with making wise choices, but it is not everything, you will need to look at the whole picture. Low GI Foods Include:• Most vegetables, fruits and legumes.• Whole grain breads. • Brown rice, rye, basmati rice, whole wheat, bulgur and quinoa. • Low sugar high fiber cereals. • Low fat yogurt, skim or whole milk and smoothies. • Peanuts, walnuts, cashews and other nuts. 
Low Glycemic Diet Plans- Meal Ideas:Low GI Breakfast:• An egg- scrambled, microwaved or boiled; a serving of low GI fruit- apple, pear, peach or cherries; two slices of whole grain bread - toast with a thin layer of crunchy peanut butter; a glass of orange or apple juice.• Porridge with semi-skimmed milk and low fat yogurt, nuts and a teaspoon of honey; a glass of fruit juice; a cup of tea. • Low- GI- low sugar and high fiber muesli with skim milk, a serving of fruit salad, a cup of tea. • No sugar- no salt baked beans on whole grain toast and a glass of orange juice. • Whole wheat pita bread with scrambled eggs and cottage cheese and a glass of apple juice. Low GI Lunch:• Skinless chicken or tuna sandwich with lettuce and tomato and a cup of home made asparagus or potato and leek soup, light plain yogurt with real fruit pieces and no added sugar.• Low fat cheese, ham and cherry tomato sandwich with whole grain bread and an apple or a pear. • Pasta salad of lean chicken, garbanzos and Mediterranean vegetables with a low fat dressing and a low fat fruit yogurt. • Low fat whole meal pasta bolognese, a glass of fruit juice and two high fiber low saturated fat oatmeal cookies. • No sugar no salt baked beans with onion, garlic, herbs and chicken on two pieces of whole grain toast. • Mixed salad with lettuce, tomato, cucumber, red pepper, carrot, low fat feta cheese and a light dressing with a piece of rye or whole grain bread. • Tuna and sweet corn whole grain wrap with low fat coleslaw and a serving of fruit salad. Low GI Dinner:• Low fat chili con carne with chick peas and red kidney beans, basmati rice and a mixed salad.• Low fat paella with Greek salad. • Seafood pasta and salad. • Grilled chicken breast and steamed broccoli with whole meal pasta; summer fruits and low fat yogurt. • Lean beef and egg plant- aubergine stew with a serving of bulgur. • Turkey and sweet potatoes with cranberry sauce, basmati rice and green salad. • White fish steak with chili garlic sauce, new potatoes and steamed broccoli. • Falafel, a portion of bulgur and stir fried Mediterranean vegetables. • Chicken vegetable casserole with brown rice. • Barbecued chicken, sweet potatoes, tomato and red onion salad. • Asian vegetables and seafood noodle stir fry- no sweet or very salty sauces!
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