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 Top 15 Low GI Recipes, Veg Recipes

  Last Updated : Apr 03,2018






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Top 15 Low GI Recipes, Veg Glycemic Index Recipes

Healthy Eating For Life…The GI (Glycemic Index) Way

What is Glycemic Index?
You've probably run across it before, and if you're diabetic, it's almost guaranteed that you've at least heard of it.  Glycemic Index is the much talked about health aspect today! And it is essential for us to understand it rightly and apply it in our day to day lives because of it being simply a wonderful way of eating, according to me. This is what makes me take you through a short stint on “Glycemic Index of Foods” leaving you to think and revisit your eating habits. Why should people use the Glycemic index as a basis of their Food habits? This is a big question for many - whether as a magic formula for diabetics or for people who are overweight, and looking for a cure? Heart diseases? Simply put, why?

How does food affect your Glycemic Index?
Well, for one, the glycemic index isn't just some random diabetic diet you can find online or in a book somewhere. It's actually a scientific system to deal with your blood sugar levels. Always keep in mind that spikes in the body sugar levels can be devastating for health! Basically the glycemic index ranks carbohydrates on a scale of 0 to 100, and it's based on how they can raise your blood sugar levels after you eat. Foods with a higher GI level are digested faster, and therefore create a spike in your blood sugar levels. However, foods with a lower ranking are digested much slower. This allows the sugars to gradually be introduced in the body, and that means no spiking of the levels.

What is Low, Medium and High Glycemic Levels?
A food with a glycemic index of less than 55 is considered a Low Glycemic food while 56 to 69 is Moderate and over 70 is considered High. Most of the vegetables, dals and legumes, nuts, oilseeds, milk and products and some fruits are relatively low on GI.

Least desirable foods (High GI) Glucose, White bread, Honey, Cornflakes, Potatoes (mashed or baked), Rice (short grain, white), Fruit drinks, Regular soft drinks, Sweetened juices, Dates, Raisins.

Moderately desirable foods (Moderate GI) Beetroot, Banana, Sweet corn, Mango, Papaya, Pineapple Yam, Peas, Figs, Brown rice, White Rice, Muesli

Most desirable foods (Low GI) Wheat grain, Oats, Barley, Bulgar wheat, Bajra , Pulses, Beans, Curd, Paneer, Soy milk, Soybean, Nuts and oil seeds (Peanuts, Sesame, Flax seeds etc.). Other vegetables, Apples, Oranges, Grapes, Guavas, Lemons, Limes, Peaches, Pears, Berries, Oranges.
 

Effects of eating High Glycemic Foods.

Have you ever eaten a large Chinese meal, with lot of noodles and rice, only to find yourself hungry again an hour or two later. What most of us experience regularly is the feeling of lethargy that follows an hour or so after a fast food lunch, which generally consists of High GI foods (Carbohydrate dense processed foods). The surge of glucose followed by the rapid drain leaves us starved for energy which makes us once again crave and gulp caloric and fat dense snacks and meals.

When one eats a high GI food and experience a rapid spike in blood sugar, pancreas releases the hormone insulin. Insulin does two things extremely well. First it stores glucose as fat. On top of that it also inhibits the utilisation of body fat. Since insulin does all nasty things to the body, it is crucial to maintain its low levels to prevent obesity and lifestyle related conditions like Diabetes, Cardio Vascular Disease etc.

The general rule of thumb is to replace as many processed and refined-grain carbohydrates like Maida based foods, Biscuits, Pastries etc with fibre rich foods. Unhealthy eating habits and over consumption of such foods could take you on the obesity trail that would leave you regretting later. So beware! The combination of low GI food with with good fat food is the magic bullet for staying slim and fit.

High-G.I. foods cause blood sugar surges, which play havoc with insulin levels and appetite. Understanding the glycemic index is a vital first step in helping you control sugar surges and achieving steady and permanent weight loss. While a single, high-GI meal might not cause significant health problems for our body, frequent consumption of high GI foods and food preparations can result in perpetually high insulin levels.

Best of all, I present some Low GI high fat healthy recipes . It’s important to eat good high fat food like nuts, avocado, paneer, full fat curds, These when incorporated in the family menu would offer freedom from hunger and craving and would assist you to manage weight and health effortlessly.



Top 15 Low Gi Recipes, Veg Recipes

1.  
 by Tarla Dalal
Baked Eggplants Topped with Curds is a simple recipe with common ingredients, but works as a great appetizer! The brinjals are baked twice – first salted, and again with a coating of olive oil, ginger, garlic and other tongue-tickling ingredients. The interesting thing is that after all this baking, the brinjals still retain their juiciness, which gives the dish a wonderful mouth-feel. Topped with a dollop of curd, and garnished with tomatoes and coriander, the baked eggplants taste really awesome. Remember to place butter paper on the baking tray to prevent the brinjals from sticking to the tray. Enjoy other exotic brinjal dishes like Brinjal and Bok Choy in Blackbean Sauce and Stuffed Bulgur and Brinjal Bake .
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Bread made with Almond Milk. This recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs . This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the Almond Bread is an ideal snack for weight loss, and for athletes. You can enjoy it as it is, or with Peanut Butter . Packed in a foil and refrigerated, it stays good for around five days.
This no-fuss starter can be prepared before you can say mix-and-shape, yet it has the most charming melt-in-the-mouth texture and exciting flavour. By coating balls of crumbled paneer with chilli flakes, you get a delectably unique cold starter. The paneer absorbs the flavour of the topping very well, and also has a very soft and succulent texture which feels magical when you bite into it. The Malai Paneer Chilli Flake Balls are loaded with good fat, and can also be enjoyed as a snack. They can be eaten immediately or stored in an air-tight container for seven days.
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to optimise the digestive process. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. So is honey, which also gives this recipe a soft and sweet flavour. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together.
5.  
 by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it. This snack appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed.
This a jolly good way to enjoy your avocados! A smashing combo of avocadoes with spinach, pear and apples, this smoothie has a well-balanced flavour and a nice, creamy mouth-feel. It is filling and tasty and sure to go down well with all age groups. Make sure you use ripe avocadoes to make the Avocado Spinach Pear Smoothie, and also enjoy it as soon as you prepare it because it tends to lose its nice colour after a while. A nice way to start your day, this smoothie can also be enjoyed as a snack between meals. Besides smoothie you can use avocado to make Avocado Ice Cream , Avocado Dressing and Avocado Chocolate Mousse .
7.  
 by Tarla Dalal
This refreshing drink has a nice texture, which is quite unlike any juice you have ever had before. Coconut Water with Coconut Meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water. Chill the coconut water earlier, but blend the drink just before serving. Do not blend it and then refrigerate because it will lose its fresh taste and texture. Some Filling Snacks and a glass of Coconut Water with Coconut Meat is enough to recharge you after a tiring day.
8.  
 by Tarla Dalal
Tabbouleh is a popular Middle Eastern vegetarian recipe, made by tossing together veggies like tomatoes and onions with herbs and lemon juice. A seasoning of freshly ground black pepper enhances the flavours of all the other ingredients making this salad super tasty. Sometimes, cooked broken wheat is also added to this salad, to make it more filling. Serve this salad with pita bread , to make a tasty meal.
Salads are a boon for health conscious people. Easy and quick to make, they are tasty and bursting with good health. A scrumptious salad like the Barley Feta and Spinach Salad is filling enough to make a healthy snack. Cooked barley is combined with feta cheese cubes, juicy greens and crunchy veggies, not to forget a dash of lemon juice and olive oil for a flavour boost. We have thrown in some black olives to give the salad an exotic touch and a memorable taste. Serve the salad immediately upon tossing. Have a go with other salad combinations with barley, like Barley and Corn Salad and Chick Pea, Mushroom and Barley Salad with Balsamic Dressing .
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assortment of ingredients, further enhanced with a tongue-tickling dressing of peppy vinegar, refreshing lemon juice and olive oil – which does the balancing act. Enjoy the Chick Pea, Mushroom and Barley Salad with Balsamic Dressing chilled, to relish an exciting crunch and to avoid sogginess.
11.  
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
12.  
 by Tarla Dalal
While we commonly make quick and easy versions of hummus with chickpeas, garlic and curds, this is a slightly more elaborate hummus dip enhanced with tahini paste. This authentic recipe has a rich mouth-feel and really strong flavour. Apart from the exciting flavour of tahini paste, the strong taste of garlic and a tinge of lemony tang are also clearly noticeable in this recipe, not to forget the herby touch of parsley. You can serve the Hummus Dip with Tahini Paste along with Lavash or Chips , to make a wonderful finger food. You can munch on it while watching a movie, but it is so tasty that it can be served at parties too! You can also try other Lebanese delights like Lebanese Garlic Sauce and Pita Bread .
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy fatty acids of medium chain triglycerides. It is always better to make your peanut butter at home as store-bought ones contain loads of sugar and hydrogenated vegetable fats, which are not good for you. It is also economical – you get super tasty and healthy homemade peanut butter at around half the cost of store-bought ones! Store your peanut butter in an airtight glass jar in the fridge, to make it last for around 15 days. Scoop a spoonful and lick it up when you are hungry! You will surprised to know that a spoonful of peanut butter is actually a wise snack for weight-watchers as peanut butter has the right fats to keep you full for a longer time! Homemade Peanut Butter is a also a magical snack for endurance athletes as it easily digests into your blood stream and provides long sustained energy. Other good dips and snacks to have are Homemade Almond Butter , Creamy Thick Curd Dip Using Jalapenos, Olives and Sun-dried Tomatoes and Hummus .
14.  
 by Tarla Dalal
Close your eyes for a moment and imagine how luscious would be a mixture of curd and grated cottage cheese. This creamy dip delivers perfectly to your expectations. Add to this the peppy impact of olives, garlic and pepper and you have a top-class dip in front of you. Enjoy the Cottage Cheese and Olive Dip with your favourite chips , crackers or monaco biscuits .
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour than you bargain for, because the nuts are roasted before blending. A dash of coconut oil further improves the flavour of this butter, apart from boosting its health benefits. Almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. And to think you get all this goodness at probably half the price of the unhealthy market butter! You don’t need to buy big, expensive almonds to make butter, as you are anyway going to blend it. The only thing is that you need a bit of patience, as you have to blend the almonds gradually, switching off the knob after every half a minute. Otherwise, your mixer might heat up. Store your almond butter in a glass jar with a lid and it should stay good for 25 days in the fridge. You can also store the almond butter in a jar at room temperature and it stays good for 15 days. But note that if you put the butter in the fridge, then you must store it there always. When you are hungry, treat yourself to 1 tbsp of almond butter. It is a wise snack even for weight-watchers as it has the correct fats to keep you full for a longer time. Other good dips and snacks to have are Homemade Peanut Butter , Creamy Thick Curd Dip Using Jalapenos, Olives and Sun-dried Tomatoes , Hummus .
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Reviews

Top 15 Low GI Recipes, Veg Recipes
5
 on 21 Jun 17 04:33 PM


Article is professionally written and more informative to the diabetic person like me. Now i have information what to eat in my diet to control my diabetes and weight also. Peanut butter made at home, baked eggplant with curd, Brocooli-bajra snacks is healthy & tasty.