When selecting a meal, it is important to consider the glycemic index of not just one food but the glycemic load of the entire meal.
Glycemic load differs from the glyemic index in that the glycemic load is the effect the entire meal has on the rate sugar is released into your blood compared to one food.
To make a meal or snack with a lower glycemic load here are the main ingredients to consider including:
Protein
Lean protein is key here like eggs, tofu, legumes, lean red or white meat and seafood.
A protein you can add to your breakfast cereal, into smoothies and into your baking is quality Australian Natural Protein Company Whey Protein. Each scoop gives your body 20g of complete protein.
Fibre
This can be from wholegrains, fruit, vegetables, nuts, and seeds.
Healthy fat
Add a healthy fat like extra virgin olive oil, avocado, nuts, or seeds.
Here are some meal ideas to get you started:
- Smoothie made with one scoop of Australian Natural Protein Company Whey Protein, 1 cup of low-fat chilled milk, a banana, 15g of peanuts and 15g of chia seeds.
- Salad with quinoa, lean protein and extra virgin olive oil and lemon dressing.
- Reduced salt kidney bean soup with 2-3 wholegrain crackers topped with 50g of avocado.
- Wholegrain pasta with lean protein and vegetables, topped with low-fat grated cheese.
- Wholegrain flat bread pizza topped with your favourite vegetables and lean protein.
- Vegetable stir-fry with vegetables, tofu, and extra virgin olive oil.
- 2 wholegrain pieces of toast topped with sliced boiled egg, 100g of avocado and a side of grilled mushrooms and tomatoes.
- Cottage cheese with berries with 35g of wholegrain rice thins topped with 100% peanut butter.
- Tuna, vegetables (chopped capsicum, onion, celery) and 100g avocado on top of two slices of wholegrain bread.
- Burrito bowl with chickpeas, brown rice, eggs, and vegetables using extra virgin olive oil to cook with.
Take home message: Try structuring your meals and snacks using the three key components to promote healthy blood sugar levels. If you are wanting to manage your type two diabetes the best way possible it is important to consider not just the glycemic index of foods but the glycemic load of the whole meal or snack.
