There has been tremendous controversy over an interview that Gweneth Paltrow, actress and owner of Goop Wellness, gave regarding her daily routines and what she ate in a day. Although I do not ascribe to the majority of her comments (and very few people have the time and money to do the rituals she does), she was correct that it is a good idea to reduce foods that spike blood glucose and consume more foods that stabilize blood glucose. Why is it beneficial to consume a low glycemic diet and how do you do it? A low glycemic diet can help to stabilize and/or lose weight, helps to manage diabetes, lower the risk for developing diabetes and heart disease, stabilize mood and provide energy. The Glycemic Index ranks foods from 1-100 according to how the food affects an individuals blood sugar. It is very easy to download the Glycemic index online. How do you know what the number mean?

• 55 or less: Low Glycemic Index
• 56-69: Medium Glycemic Index
• 70 or higher: High Glycemic Index

High Glycemic foods include but are not limited to:

• All white refined carbohydrates: flour, rice sugar and pasta and potato
• High Glycemic fruits and dreid fruit
• Sweetened prepackaged foods such as cereal and added sugar yogurts
• Beverages with added sugar (juce is an added sugar)
• Processed foods

Low Glycemic foods to add to your diet include but are not limited to:

• Lean proteins such as chicken, turkey, fish and shellfish
• Beans such as chickpeas, black beans, lentils, kidney beans
• Low sugar fruits such as berries, apple, pear, clementines
• Dairy without added sugar (such as yogurt with fruit puree on the bottom)
• Non starchy vegetables

A sample meal plan: 

Breakfast: Whole wheat tortilla with scrambled egg whites and vegetables or oatmeal with berries, slivered almonds and cinnamon

Lunch: Lentil soup (leftovers are always a great option)

Dinner: one pan salmon with vegetables and sweet potato

Snack: Hummus with vegetables, 1/2 cup of berries or a low sugar non fat greek yogurt

It is important to note that utilizing a low glycemic meal plan is just one tool, not the only tool to make healthy food choices. Not all low glycemic foods are healthy. Low glycemic diets can be higher and fat and sodium so it is important to pay attention to overall diet quality. When in doubt, reach out to an RD to help you build a well balanced plan.

 

 

Recipe Summary

Active: 15 mins

Total: 15 mins

Servings: 2

Ingredients

 

Dressing

• 1 avocado, peeled and pitted 
   
• 1 ½ cups buttermilk
   
• ¼ cup chopped fresh herbs, such as tarragon, sorrel, mint, parsley and/or cilantro
   
• 2 tablespoons rice vinegar
   
• ½ teaspoon salt
   

Salad

• 3 cups chopped romaine lettuce
   
• 1 cup sliced cucumber
   
• 1 (15 ounce) can chickpeas, rinsed
   
• ¼ cup diced low-fat Swiss cheese
   
• 6 cherry tomatoes, halved if desired
   

 

 

 

Directions

Instructions Checklist

• Step 1

  To prepare dressing: Place avocado, buttermilk, herbs, vinegar and salt in a blender. Puree until smooth.

• Step 2

  To prepare salad: Toss lettuce and cucumber in a bowl with 1/4 cup of the dressing. Top with chickpeas, cheese and tomatoes. (Refrigerate the extra dressing for up to 3 days.)

Tips

To make ahead: Cover and refrigerate leftover dressing for up to 3 days.

Nutrition Facts

Serving Size:  2 3/4 cups

Per Serving:

 

304 calories; protein 21.7g; carbohydrates 39.8g; dietary fiber 11.9g; sugars 10.1g; fat 7.5g; saturated fat 1.7g; cholesterol 12mg; vitamin a iu 6774.1IU; vitamin c 14mg; folate 180.9mcg; calcium 420mg; iron 2.5mg; magnesium 71.8mg; potassium 641.4mg; sodium 465mg.