1 Choose whole grains and legumes

One of the easiest ways to lower the GI and GL of your dishes is to choose whole grains and legumes over refined grains and starches. Whole grains and legumes contain more fiber, protein, and phytochemicals that slow down the digestion and absorption of carbohydrates, thus preventing blood sugar spikes. Some examples of low-glycemic whole grains and legumes are barley, buckwheat, bulgur, quinoa, oats, lentils, beans, and chickpeas. You can use them to make salads, soups, stews, casseroles, burgers, or even desserts.

2 Add healthy fats and lean proteins

Another way to create low-glycemic dishes is to add healthy fats and lean proteins to your meals. Fats and proteins also help slow down the digestion and absorption of carbohydrates, as well as provide satiety and essential nutrients. Some examples of healthy fats are olive oil, avocado, nuts, seeds, and fatty fish. Some examples of lean proteins are chicken, turkey, eggs, tofu, and low-fat dairy. You can use them to make stir-fries, curries, omelets, sandwiches, or smoothies.

4 Spice up your dishes

Spices are not only a great way to add flavor and variety to your dishes, but they can also have beneficial effects on blood sugar levels. Some spices have been shown to lower blood sugar, improve insulin sensitivity, reduce inflammation, and modulate appetite. Some examples of spices that can help you create low-glycemic dishes are cinnamon, turmeric, ginger, garlic, cumin, fenugreek, and chili. You can use them to make marinades, dressings, rubs, or teas.

5 Swap sugar for natural sweeteners

Finally, if you want to create low-glycemic dishes that satisfy your sweet tooth, you can swap sugar for natural sweeteners that have a lower GI and GL. Sugar is one of the main culprits of high blood sugar levels, as it is quickly digested and absorbed, causing rapid spikes and crashes. Some natural sweeteners that have a lower impact on blood sugar are stevia, monk fruit, erythritol, xylitol, and yacon syrup. You can use them to make cakes, cookies, muffins, or puddings.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?