Lower the GI of your favorites with these cooking tips

Updated on November 28, 2016 in Carb Counting
0 on November 28, 2016

If you are worried about the Glycemic Load (GL) of your favourite dishes, we have ways of reducing the post meal spikes by incorporating these simple cooking tweaks.

1. For your salads –



What to eat:

Include a whole lot of greens- broccoli, kale, cucumber, rocket leaves and lettuce, add in healthy fats like a judicious drizzle of extra virgin olive oil with herbs as a dressing. To make your salads more interesting, add 2 tsp of freshly squeezed lime juice, tomato puree or apple cider vinegar – the acidity, vitamin C and fibre in them naturally lowers the GI of your salads by around 30%.

vinegar lime tomato pureeWhat’s my reason:

As a combination of fats with carbohydrates can reduce the glycemic load by reducing the action of digestive amylase which causes slow glucose absorption.

What to avoid:

Please don’t opt for the tinned dressings, which have labels shouting out “sugar-free” – these jars are full of preservatives and highly processed ingredients, which can give you gut disturbance and eventually affect your vitamin and mineral absorption.

So make these your salad dressing staples.

2. For a starchy meal like red sauce pasta-

What to do:

Make sure to cook your pasta al dente (firm) and this goes for rice as well; try opting for partially or non-refined rice- which is high on fibre. Make sure to add lightly steamed veggies to your starches with a grilled protein source.

What’s my reason:

First, overcooking starches increases their GI. Using non-refined rice eventually balances out your sugar levels and the added protein source helps reduce the glycemic load of the dish greatly.

rice with steamed vegies and grilled chicken

3. Fruits Picking- 

What to do:

Your options should always be seasonal, fresh fruits that are ripe or even under-ripe fruits are a good choice (especially bananas).

What’s my reason:

While opting for fruits, never go for the over-ripe fruits, they have a higher amount of naturally occurring sugars and starch which could lead to post meal sugar spikes.

ripe vs unrip fruit

freeze boiled potatoes to make them healthier24. So if one of the days, you crave for a potato salad –

What to do:

So if one of the days, you crave for a potato salad – make sure to follow this 3-step recipe:

  • Boil a batch of sweet potatoes;
  • Toss them in rhymes home made vinegar dressing; and
  • Keep them in the fridge for a day and have a portion of it the following day.


What’s my reason:

What exactly happens here is by switching to sweet potatoes you have cut down on the GI. Moreover you get your dose of vitamin A and C- that are essential for your health and immunity. The vinaigrette further decreases the GL due to its acidity and most importantly the cold temperature increases the resistant starch in the potatoes that ensures slow digestion of carbohydrates and does not spike your sugar levels.

Stay tuned for more tips on eating healthy, tasty and being diabetic friendly this season and do share some of your healthy tips for all of us to learn, right here! For any cooking related advice, use the “Reply” option to post your questions. :)

Stay tuned for more tips on eating healthy, tasty and diabetic friendly this season.

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