Created in the 1980s, the Glycemic Index (GI) helps people with diabetes manage their blood sugar levels. The scoring system ranks foods and drinks from 0 to 100 (with pure glucose aka simple sugar scoring 100). Foods higher on the index (like refined grains such as white bread) cause a sharper spike in blood sugar compared to low-GI foods such as non-starchy veggies and beans, which have more fiber. In addition to helping manage blood sugar levels, a low-GI foods diet could also help with weight loss by placing an emphasis on complex carbs, high-quality protein and plenty of veggies. Here are 10 low-GI meals to try that contain 420 calories or less per serving.
1. BUTTERNUT SQUASH BLACK BEAN CHILI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 281; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 251mg; Carbohydrate: 56g; Dietary Fiber: 20g; Sugar: 3g; Protein: 15g
2. AVOCADO TUNA SALAD ON APPLE SLICES | LOVE & ZEST
Nutrition (per serving): Calories: 377; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 30mg; Sodium: 285mg; Carbohydrate: 31g; Dietary Fiber: 12g; Sugar: 17g; Protein: 28g
3. GOLDEN OVERNIGHT OATS WITH BLUEBERRIES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 212; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 91mg; Carbohydrate: 39g; Dietary Fiber: 7g; Sugar: 8g; Protein: 6g
4. GRILLED HONEY-LIME CHICKEN WITH COWBOY CAVIAR | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g
5. RED LENTIL TAGINE WITH PISTACHIOS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 417; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 683mg; Carbohydrate: 77g; Dietary Fiber: 22g; Sugar: 17g; Protein: 19g
6. PASTA LENTIL BOLOGNESE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g
7. CHICKEN AND SOBA NOODLE SALAD WITH GINGER DRESSING | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 369; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 68mg; Sodium: 644mg; Carbohydrate: 45g; Dietary Fiber: 1g; Sugar: 8g; Protein: 30g
8. GRILLED CHICKEN WITH TOMATO AVOCADO SALAD | COOKING LIGHT
Nutrition (per serving): Calories: 331; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 79mg; Sodium: 541mg; Total Carbohydrate: 24g; Dietary Fiber: 6g; Sugars: 7g; Protein: 39g
9. SHEET-PAN SALMON AND HERB-ROASTED VEGGIES | MY FRESH PERSPECTIVE
Nutrition (per serving): Calories: 377; Total Fat: 10g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 65mg; Sodium: 379mg; Carbohydrate: 38g; Dietary Fiber: 13g; Sugar: 14g; Protein: 38g
10. HIGH-FIBER CHICKEN AND BLACK BEAN ENCHILADAS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 309; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27g
