Having some handy tips and pointers when trying to lower your glycaemic load means that you need never get it wrong. Here’s a helpful list of things to remember.
Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice.
Include lots of low-GL fruit and vegetables at every meal. Aim for a minimum of five servings of fruit and veg per day. Lightly cook veggies for the minimum time or eat them raw. Fresh, frozen, or canned fruit and veg are all fine.
Make more of pulses including peas, beans, and lentils in soups, salads, and as a meal accompaniment instead of pasta or rice. Pulses, including dried or canned, count towards your five-a-day fruit and veg.
Always include a protein-rich food as part of your meal to reduce the GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn.
Adding acidic foods such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins) to your meal reduces the overall GL. Adding a little monounsaturated oil such as olive or rapeseed oil, or a little Parmesan cheese or reduced-fat cream to recipes also reduces the GL.
Cut right down on highly refined snack foods such as sweets, crisps or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70 per cent cocoa solids.