The Glycemic Index (GI) is a ranking system for carbohydrates based on their immediate effect on blood sugar levels. This article explores how to incorporate low GI foods into Indian cuisine to create delicious and healthy recipes suitable for everyone, especially those managing diabetes or aiming for weight loss.
Understanding the Glycemic Index
The glycemic index (GI) measures the effect of carbohydrate-containing foods on blood sugar. The glycemic index ranks carbohydrates on a scale of 0 to 100, based on how they raise blood sugar levels after eating. Foods with a higher GI level are digested faster, creating a spike in blood sugar levels. Foods with a lower ranking are digested much slower. A food with a glycemic index of less than 55 is considered a Low Glycemic food, 56 to 69 is Moderate, and over 70 is considered High.
Why Choose Low GI Foods?
Spikes in body sugar levels can be devastating for health! High-GI foods cause blood sugar surges, which play havoc with insulin levels and appetite. Maintaining low insulin levels is crucial to prevent obesity and lifestyle-related conditions like Diabetes and Cardio Vascular Disease. Understanding the glycemic index is a vital first step in helping you control sugar surges and achieving steady and permanent weight loss.
Incorporating Low GI Foods into Your Diet
The general rule of thumb is to replace as many processed and refined-grain carbohydrates like Maida-based foods, Biscuits, and Pastries with fiber-rich foods. Unhealthy eating habits and overconsumption of such foods could take you on the obesity trail that would leave you regretting later. So beware!
Most desirable foods (Low GI) include Wheat grain, Oats, Barley, Bulgur wheat, Quinoa, Pulses, Beans, Curd, Paneer, Nuts, and oil seeds (Peanuts, Almonds, Walnuts, Sesame, Flax seeds, etc.).
Read also: The Hoxsey Diet
Low GI Indian Food Recipes
Here are some low-GI, high-fat, healthy recipes that are easy to prepare and incorporate into your daily meals:
Breakfast
- Quinoa Veg Upma: Replace semolina with quinoa in this traditional South Indian breakfast dish. This fiber-rich snack is nutritious and delicious.
- Sunny Side Up Eggs: A simple and quick breakfast option that avoids inflammation-causing fried foods.
- Masala Oats: A savory oatmeal breakfast porridge cooked with lots of vegetables and aromatic Indian spices.
Snacks
- Parsley Hummus: Made with Kabuli chana, this attractive and easy-to-make snack is a protein-rich alternative.
- Sprouts Dhokla: A healthy and nutri-dense snack made with moong sprouts, perfect for weight watchers.
- Red Capsicum Carrot Apple Juice: Good for your eyes and rich in Vitamin A.
- Green Apple Papaya Smoothie: A fiber-rich smoothie that provides sustained energy.
- Roasted Makhana: Whether you are fasting, looking for a nutritious snack, or need something quick for kids, roasted makhana is a winner every time!
Soups
- Mushroom Barley Soup: A high-protein, low-fat soup that makes a great appetizer or in-between meal option.
- Garlic Vegetable Soup: A combination of mixed veggies, garlic, and oats that helps restore antioxidant levels.
- Onion Thyme Soup: A pleasant and flavorful experience with onions and spring onions.
- Masoor Dal (Red Lentil) Soup: Packed with proteins and fiber, this soup makes a satisfying yet light dinner.
- Cream of Broccoli soup: This amazing comfort food can be enjoyed guilt-free with this plant-based vegan & gluten-free recipe.
Salads
- Avocado Broccoli and Bellpepper Salad: A nourishing salad with a flavorful dressing.
- Baby Spinach and Apple Salad with Curd Lemon Dressing: Features an interesting combination of ingredients like curd, basil, celery, honey, lemon rind, and lemon juice.
- Kala Chana (Black Chickpea) Salad: A nutrition-packed salad made with black chickpeas, crunchy onions, tomatoes, avocado, and spices.
Main Course (Lunch & Dinner)
- Oats Roti: A perfect choice for a low GI lunch.
- Almond Bhakri: Almonds contain healthy fats, fiber, protein, magnesium, and vitamin E. It helps lower blood sugar levels, reduces blood pressure, and keeps cholesterol under check.
- Rocket Leaves Broccoli and Veg Work Salad: A complete veggie-based salad that is low on the GI scale.
- Mixed Dal Chillas: A simple and light dinner option that fits perfectly on the low GI index.
- Coconut Flour Pancakes: Pleasant to enjoy and suitable for a low GI diet.
- Quinoa Vegetable Pulao: Offers a nutritious twist on the classic Indian pulao while keeping the authentic flavors intact.
- Low-carb cauliflower Roti: Swap conventional wheat flatbreads with these low-carb cauliflower rotis, which are light on the stomach but big in flavor.
- Palak Moong Dal: A wholesome amalgamation of proteins and antioxidants, combining iron-rich spinach (Palak) and protein-packed green moong dal.
- Barley Khichdi: A comforting, one-pot meal that brings the goodness of barley and diverse vegetables to your plate.
- Tofu Bhurji: A vegan alternative to paneer bhurji, balancing lip-smacking flavors and nutrition.
- Methi Chana Curry: Chickpeas (chana) are remarkable sources of fiber and are extensively featured in Indian cooking, coupled with the benefits of Fenugreek (methi).
- Curry-Spiced Roasted Eggplant: Eggplants are low in carbohydrates and high in fiber, making them an excellent choice for people with diabetes.
- Soya Chunks and Vegetable Stir Fry: Swap your regular chicken for Soya Chunks in your stir-fry to make it diabetic-friendly.
- Oats and Chickpea Tikki: Swap your regular potato patties with these Oats and Chickpea Tikkis, rich in fiber and proteins.
- Vegetable Stuffed Bell Peppers: A delightful twist on regular bell peppers, offering a variety of nutrients while keeping your blood sugar under control.
- Daliya (Broken Wheat) Vegetable Khichdi: Replacing white rice with broken wheat or Daliya in your Khichdi can boost this comforting dish’s fiber content.
- Bajra and Onion Uttapam: Traditional South Indian Uttapam goes through a healthy reimagining in the Bajra and Onion Uttapam recipe.
- Chicken and Vegetable Jalfrezi: Presents a delightful mix of chicken and vegetables coated with aromatic Indian spices.
- Punjabi Chole Masala or Chana Masala: An Indian favorite chickpea curry.
- Air Fryer Cauliflower: Seasoned with spices, easy to make, and amazingly delicious topped with cilantro yogurt sauce.
- Egg curry: Made by adding boiled eggs to a curry sauce, along with coconut milk to give a flavorful protein-rich dish.
- Patta Gobi Matar: A Cabbage & Peas Stir Fry made with cabbage, green peas, ginger, tomato, and spices.
- Spinach Chickpea Curry: A healthy vegan and gluten-free curry.
- Sprouted green lentils curry: Packed full of nutrition.
- Ridge Gourd Curry: An easy and delicious curry.
- Dal Makhani: The rich, buttery, slow-cooked lentil dish from North India.
- Okra Stir Fry: A North Indian favorite in the instant pot.
- Coconut Chickpea Curry: A creamy vegan curry, perfect for those busy weekdays.
- Gujarati Dal: A sweet, spicy, and tangy lentil soup.
- Daliya Pulao: A light, nutritious one-pot meal made with broken wheat (dalia) and mixed vegetables.
- Sweet and sour pumpkin curry: A delicious and healthy vegetable curry to add to your meal.
- Kala Chana: A mildly spiced black chickpeas curry.
- Palak Paneer: A North Indian favorite with spinach and cottage cheese.
- Green Moong lentils: Simmered in onion-tomato gravy.
- Dal Fry: A popular Indian lentil dish with toor dal (split yellow pigeon peas), onions, tomatoes, and spices.
- Spinach Dal: A comforting lentil soup with added spinach.
- Lentil Soup: Easy to make, flavorful, and nutritious.
- Vegan Cauliflower Soup: Made in the Instant Pot in less than 30 minutes.
- Baby Eggplants: Stuffed with flavorful and aromatic spices cooked in very little oil in the Air Fryer.
- Moong Dal Tadka: A simple yet flavorful yellow dal tempered with cumin, garlic, and spices.
- Butternut Squash Curry: A creamy vegan curry, filled with the goodness of squash, coconut milk, and spinach.
- Bharwa Bhindi: Stuffed Okra with spicy & tangy masala filling.
- Chicken Tikka Kebab: A delicious appetizer that is packed with flavor.
- Chicken Saag: A chicken and spinach curry from North India.
- Coconut Shrimp Curry: Delicious and easy Coconut Shrimp Curry made in the Pressure Cooker in just 20 minutes.
Drinks
- Coconut Water with Coconut Meat: Has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavor, which is unique to coconut water.
- Bitter gourd juice: Cut bitter gourd, apply salt and turmeric, and let it sit for 30 minutes. Then juice it and enjoy.
Additional Tips for a Low GI Diet
- Eat Home-Based Food: Eating home-based food is always preferable as you know what you are cooking.
- Avoid Sugar: The biggest culprit is SUGAR, which creates major inflammation in the body once consumed and will raise your blood sugar rapidly and shut down your fat burning.
- Limit Processed Foods: Avoid cornflour, maida, and potatoes.
- Portion Control: Though all these recipes are low on the GI scale, the portion size plays a big role in staying healthy. Do not go overboard. Moderation is the key to any healthy diet.
- Combine Carbs with Good Fats: To reduce the glycemic index, mix carbs with good fats.
- Include Fiber-Rich Foods: Replace processed and refined-grain carbohydrates with fiber-rich foods.
Read also: Walnut Keto Guide
Read also: Weight Loss with Low-FODMAP