Diet Information
Low GI (Glycemic Index) Diet Meals and Foods For Best Blood Glucose and Appetite Control

Low GI Diet Meals

Diet Information - What is the Glycemic Index

Low GI Diet Meals

How to Plan Meals For a Low GI Diet

One quick way to design lower glycemic index meals is the "Dinner Plate" method. Instead of weighing and measuring specific portion-sizes, divide up and fill your dinner plate as follows:

  • Protein should occupy 1/4 of the plate
  • Carbs (eg. pasta, potatoes, noodles, rice) should occupy 1/4 of the plate
  • Vegetables should occupy 1/2 of the plate

Protein, Carbs and Pasta Food Choices

To make up your plate, choose one protein option, one carb option and (for variety) a mixture of vegetables from the following list of lower GI foods.


- 1 Chicken breast
- Any White Fish Fillet
- Salmon Fillet
- Broiled Shrimps
- Lean Steak
- 2 Eggs
- Lentils or Beans


- Basmati rice, or long-grain brown rice
- Wholewheat Spaghetti, or any wholewheat pasta
- Noodles or Couscous
- 3 Medium Boiled New Potatoes


Choose any combination of these vegetables: Artichokes, avocado, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, corn, cucumber, eggplant, green beans, green peas, leeks, lettuce, mushrooms, onions, olives, peppers, spinach, squash, tomato, yam, zucchini.


For dessert, choose one of the following:

  • Frozen berries topped with unsweetened yogurt
  • Baked Apple
  • Strawberries and cream (easy on the cream)
  • Frozen grapes (or frozen banana)

Related Glycemic Index Links

Low GI Diet
Low GI Diet Foods
Low GI Diet Snacks
How is Glycemic Index Measured
Glycemic Load
Glycemic Index Advice
Glycemic Index & Weight Loss
Glycemic Index Diets and Obesity
Low GI Diets: Weight Loss Study
Glycemic Index: List of Foods
High GI Foods
Glycemic Index and Foods
What Determines Glycemic Index Values of Carbs
Effects of Fiber on Glycemic Index Value of Foods
Effect of Acid on Glycemic Index Value of Foods
Effects of Fat on Glycemic Index Value of Foods
Glycemic Index and Meals
Low GI Diet and Potatoes
GI Value of Rice, Potatoes, Pasta and Bread
GI Value of Carrots
GI Value of Sugar
Glycemic Index and Fruit
Glycemic Index and Diabetes
Carbs and Glycemic Index

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