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Low Carb Low Glycemic Eating

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lemon cucumber & sunflower green salad

Low glycemic eating & low carb foods are all about making the right choices in the ingredients you’re using. You’ll feel full and sustained!

As a reminder, I’m not a certified nutritionist. I do read and research. I’m always looking for ways to improve my and my husband’s health. 

Low Glycemic Eating Plan

Remember it’s all about moderation and making a plan! Your eating plans should also include as much movement and exercise that you can sustain in moderation, too. Getting healthy. Eating the right foods.

Living clean and eating close to the Earth simply take a commitment. If you fall off the wagon, get back on. Trust me, you will, too. Keep in mind some of the essential principles of low glycemic eating. 

IMPORTANT NOTE: in reviewing these recipe ideas, keep in mind that if you see pasta and potatoes, you simply swap those out for something else. For instance, the bolognese meaty sauce will work with ‘zoodles’ or spoon it over a piece of grilled eggplant! Instead of roasted potatoes with the meatloaf, use vegetables! 

Eight principles of low-glycemic eating according to Harvard Health:

  1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
  2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  3. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
  4. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream—to occasional treats. Reduce fruit juice to no more than one-half cup a day. Completely eliminate sugar-sweetened drinks.
  5. Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals.
  6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
  7. Have three meals and one or two snacks each day, and don’t skip breakfast.
  8. Eat slowly and stop when full.

Foods with Low Glycemic Index

First of all, I’m not a certified trained health nutritionist or expert in nutrition. But, I do have some knowledge of what’s good for you to eat. What’s good for your body. And, what foods are lower glycemic and lower carb on the index. 

You certainly can learn these things too. Simple Google, ‘low glycemic’ and/or ‘low carb’ and educate yourself on foods that fall into this category. 

Here’s a great condensed article from Mayo Clinic. A must read! 

Low Glycemic Foods

In a nutshell, a glycemic index diet is an eating plan based on how foods affect your blood sugar level.

And, foods can be measured for their glycemic index as shared by the Mayo articles:

“GI values are generally divided into three categories:

  • Low GI: 1 to 55
  • Medium GI: 56 to 69
  • High GI: 70 and higher

Comparing these values, therefore, can help guide healthier food choices. For example, an English muffin made with white wheat flour has a GI value of 77. A whole-wheat English muffin has a GI value of 45.”

Easy Low Glycemic Recipes

Low GI foods include things like green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals.

As you review my recipe suggestions, keep in mind that if you see a Bolognese sauce with pasta,  you can certainly SUBSTITUTE the type of pasta. Maybe you’ll use a rice noodle. Or maybe  you’ll use the Bolognese sauce over oven roasted and grilled cauliflower flowerets. There are creative ways to enjoy the Bolognese without the pasta. Or err on the side of just a little pasta! Not a plateful that would feed a football team! 

Low Glycemic Meals in Minutes

Y’all it doesn’t take long to prepare healthy low glycemic meals. It can be done in less than 30 minutes a lot of the time. 

What’s critical is to have your pantry and refrigerator stocked with the right ingredients! 

Low Glycemic Dinner Ideas

Dinners that are low glycemic and truly very filling can be made quickly and simply. 

That’s the beauty of cooking this way. You’re eating vibrant colors of foods. You’re choosing ingredients that are ‘close to the Earth’ as I like to say. These are ingredients that you can look at and visualize where they were growing! Hard to do that for a littl’ Debbie cake or donut! 

Take a look. These are only a few of the recipes. The big thing that I wish for you is that you EDUCATE yourself on healthy eating and low carb/low glycemic foods. It’s up to you. No one else will take charge of your health nor work to keep you healthy! 

Low Carb Low Glycemic Eating

 

 

 

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