Recipes for meals with a low glycemic index

Nowadays, more and more people are looking for ways to eat healthy eating, which will help maintain stable blood sugar levels. The diet with a low glycemic index (IG) is one of these approaches, which is very popular among people with diabetes and those who care about a healthy lifestyle. Below are a variety of recipes for meals that will allow you to enjoy tasty dishes while maintaining low IG

Diet with a low glycemic index - recipes

The diet with a fast glycemic index (IG) is a diet that supports treatment with dietary products and methods, causing weakening a glycemic marker. This article presents recipes for meals with a fast glycemic index, because they contain all meal groups: breakfast, dinners, dinner

Low IG breakfasts

Breakfast is the most important meal of the day, ensuring energy for a good start. The choice of products with a low glycemic index for breakfast can help maintain stable blood glucose levels for the rest of the day.

Examples of recipes

Porridge with blueberries and almonds

Ingredients

• 40g of oatmeal
• 150ml vegetable milk
• 50g berries
• 10g of almonds
• cinnamon to taste

Preparation: Preparation of porridge in milk on low heat for about 10 minutes, sprinkle with almonds and cinnamon.

Scrambled eggs with vegetables

Ingredients

• 2 eggs
• 50g of spinach
• 50g of tomatoes
• 1 tablespoon of olive oil

Preparation: Heat oil in a frying pan, add spinach and chopped tomatoes, fry for a few minutes, then add broken eggs, season with salt and pepper, fry until the right consistency.

Dinners with a low glycemic index

Lunches should provide all necessary nutrients, while not causing sudden blood sugar jumps.

Quinoa salad and vegetables

Ingredients

• 100g Quinoa
• 150g of vegetable mix (e.g. pepper, cucumber, tomatoes, avocado)
• 1 tablespoon of olive oil
• lemon juice
• salt
• pepper

Preparation: Cook Quinoa according to the instructions on the packaging, mix with chopped vegetables, add olive oil, lemon juice and spices, mix everything thoroughly.

Chicken fillet with broccoli and brown rice

Ingredients

• 150g chicken fillet
• 200g broccoli
• 100g of brown rice
• 1 tablespoon of olive oil
• spices to taste

Preparation: Season the chicken and fry in olive oil, cook broccoli, cook brown rice in salted water. Serve with chicken and broccoli. Low glycemic index dinners Dinner should be light, but filling so as not to cause excessive glucose levels in blood before bedtime.

Broccoli tart with almonds and feta cheese

Ingredients

• 1 ready puff pastry
• 200g broccoli
• 100g feta cheese
• 20g of almonds
• 2 eggs
• 50ml of milk
• salt
• pepper

Preparation: Boil the broccoli, spread on dough, sprinkle with almonds and feta cheese, mix eggs with milk and spices, pour out onto the tart. Bake at 180 ° C for 30 minutes.

Fried salmon with steamed vegetables

Ingredients

• 150g of salmon fillet
• 150g of vegetable mix (e.g. carrots, zucchini, pepper)
• 1 tablespoon of olive oil
• salt, pepper

Preparation: Season the salmon, fry in olive oil, steam the vegetables, serve together.

Meals with low IG - the most important rules

Maintaining a low glycemic index diet requires several rules:

• Choosing whole grains - full grain products, such as brown rice, quinoa, and whole grain bread have a lower IG.
• Balanced meals - every meal should contain protein, healthy fats and fiber, which help maintain stable glucose levels.
• Avoiding highly processed products - processed products have a higher IG and can cause rapid blood glucose increases.
• Use of low -oglycemic substitutes - for example stevia instead of sugar.

Diet with a low glycemic index - a menu for 7 days

Day 1

Breakfast: Porridge with blueberries and almonds Lunch: Quinoa salad and vegetables Dinner: Broccoli tart with almonds and feta cheese

Day 2

Breakfast: Scrambled eggs with vegetables Lunch: Chicken fillet with broccoli and brown rice Dinner: Fried salmon with steamed vegetables

Day 3

Breakfast: Smoothie with banana, spinach, forest fruit and linseed Snack: A handful of almonds Lunch: Baked turkey with sweet potatoes and green beans Snack: Small quartz yogurt with the addition of peaches Dinner: Chickpeas in tomato sauce with bulgur

Day 4

Breakfast: Omelette with ham, paprika and feta cheese Snack: Kiwi Lunch: Zucchini spaghetti with bolognese sauce Snack: Pear Dinner: Broccoli cream soup with pumpkin seeds

Day 5

Breakfast: Chia pudding with coconut milk and tropical fruit Snack: Walnuts Lunch: Grilled chicken breast with red cabbage and carrot salad Snack: Papaya Dinner: Baked root vegetables with lentils

Day 6

Breakfast: Whole grain toasts with avocado and smoked salmon Snack: Plums Lunch: Tacos with beef, quinoa and vegetables Snack: Orange Dinner: Frittata with mushrooms, onions and rural cheese

Day 7

Breakfast: Whole grains with Greek yogurt and honey Snack: Mango Lunch: Cod fillet baked with lemon and thyme, served with millet and green peas Snack: Grapes Dinner: Salad with grilled tofu, quinoa, kale and red peppers

Health benefits of a low glycemic index diets

A low glycemic index diet can lead to various health benefits. First of all, it helps to normalize blood sugar levels, which is particularly beneficial for people with type 2 diabetes and insulin resistance. Eating products with a low glycemic index can also support weight loss, which contributes to weight reduction. In addition, the use of this diet allows you to improve metabolism and reduce the risk of developing metabolic diseases.

Sources

Jenkins, D. J., Wolever, T. M., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., ... & Goff, D. V. (1981). Glycemic Index of Foods: A Physiological Basis for Carbohydrate Exchange. The American Journal of Clinical Nutrition, 34 (3), 362-366. Brand-Miller, J., Hayne, S., Petocz, P., & Colagiuri, S. (2003). Low-Glycemic Index Diets in the Management of Diabetes: A Meta-Analysis of Randomized Controlled Trials. Diabetes Care, 26 (8), 2261-2267.