7 Day Low Glycemic Meal Plan w/ Recipes - The Gestational Diabetic (2024)

Low glycemic eating is all about maintaining steady blood sugar levels. It's important to sustain energy levels, and it's paramount today as we fight diabetes on several fronts.

We'll cover the benefits, differences between low-carb and low-glycemic, how to eat low glycemic anywhere, and list high-and-low-glycemic foods.

Adownloadable low-glycemic meal planis also included, along with other helpful printables!

7 Day Low Glycemic Meal Plan w/ Recipes - The Gestational Diabetic (1)
Jump to:
  • Benefits of a Low Glycemic Diet
  • Low Glycemic vs Low Carb
  • What is Glycemic Index?
  • Identifying Low Glycemic Index Foods
  • How to Eat Low Glycemic Anywhere - The Plate Method
  • Low Glycemic Meal Plan with Recipes
  • Bonus Low Glycemic Alternatives
  • Conclusion
  • FAQ
  • More Glycemic Info
  • Reader Reviews

Benefits of a Low Glycemic Diet

The low glycemic index diet is rich in whole grains, whole foods, and fiber. It promotes healthy eating habits and an overall balanced diet. Research has found that it helps with:

  • weight loss
  • steadier blood glucose levels
  • decreased insulin resistance
  • and lowers the risk of diabetes and disease of the heart or blood vessels.

On top of that, there's no carb or calorie counting; plus, the plate method you'll see later promotes fiber-rich foods. More fiber means better bowel health and movements, lower cholesterol levels, and reduced risks of dying from heart disease and cancer.

Low Glycemic vs Low Carb

Eating low-glycemic doesn't necessarily mean eating low-carb.

It'srecommended that we eat 45% to 65%of our calories in carbs. On a 2000/day calorie diet, that equates to 225 - 325 grams of carbohydrates.

The amount of carbs in thelow-carb diet is up to 26%of our calories, which is a maximum of 130 grams of carbs per day.

That's a difference of at least 100 grams between the diets, but both can be low glycemic because low glycemic means balancing carbs with other nutrients to prevent blood sugar spikes and crashes.

What is Glycemic Index?

The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a food will raise blood sugar. Each food has its own GI value. Foods with high GI values are quickly digested and rapidly raise blood sugar levels. A rapid rise in blood sugar is also known as a spike. Foods with low GI values are digested more slowly, causing a gradual rise in blood sugar.

7 Day Low Glycemic Meal Plan w/ Recipes - The Gestational Diabetic (2)

Does this mean you have to avoid high-glycemic foods?

Nope! You simply have to balance high-GI foods with low-GI foods. We'll look at examples later, but first, let's identify which foods are high and low glycemic.

What influences glycemic value?

Multiple factors influence the glycemic value of a food:

  • fiber content
  • protein content
  • fat content
  • amount of carbohydrates
  • type of carbs (complex carbohydrates, simple sugars, resistant starch, etc.)
  • processing / cooking method
  • length of cooking
  • ripeness
  • plus more!

All those factors determine how quickly a food can raise blood sugar, but portion size isn't included. That's where glycemic load comes in. Glycemic load is a useful tool to more accurately determine how quickly a food will raise blood sugars because it factors in portion size with the index value.

For example, abanana has a glycemic index value of 49. The glycemic load depends on if you eat half the banana or the whole banana. But glycemic load has its own scale that ranges from 0 to 20.

The good news!

Researching the GI and GL of every food you eat is not going to happen, right? So, we've kept it simple with easy methods to immediately identify low glycemic from high glycemic.

Identifying Low Glycemic Index Foods

Low glycemic foods generally have fewer carbs, as well as some protein, fat, and fiber (the nutrients that balance carbs).

The easiest way to identify low-GI foods is to reclassify the food groups. We're placing foods into 4 groups based on their main nutrients:

  • proteins
  • fats
  • carbohydrates
    • freebies.

We'll cover the main items here, but more detailed, printable lists are in the meal plan section.

Proteins are mainly animal meats and products, and some plant foods:

  • animal meats, poultry, & seafood
  • eggs & dairy (without excessive added sugar)
  • soy products
  • hemp seeds
  • and more listed in the printable list below.

Ideally, for a healthy diet, you'll want to choose lean proteins like poultry and fish to lower the risk of heart disease.

Fats are mostly nuts, seeds, and oils:

  • oils & their original forms (e.g. avocados, olives, etc.)
  • seeds & seed butters
  • nuts & nut butters
  • and more listed in the printable list below.

Healthy fats like avocado and nuts keep cholesterol levels low.

  • Proteins and fats do not raise blood sugar, and these foods have little or no carbs, so every food listed as a protein or fat is considered low glycemic.

Carbs are the nutrient that raises blood sugar. They are found primarily in plant foods.

  • beans & legumes
  • fruits
  • vegetables
  • grains
  • oats
  • and more listed in the printable list below.

To simplify carbs, let's break it into two categories: freebies and everything else.

Freebies are foods you can eat in large quantities without spiking blood sugar levels because they have few carbs or are high in fiber. They are the non-starchy vegetables:

  • summer squash
  • broccoli
  • asparagus
  • kale
  • spinach
  • cucumbers
  • and more listed in the printable list below.

The "everything else" category includes the foods generally referred to as carbs:

  • fruits
  • starchy vegetables
  • grains
  • breads
  • tortillas
  • corn
  • and more listed in the printable list below.

Identifying High Glycemic Foods

High glycemic foods have a lot of carbs per serving, and little or none of the balancing nutrients.

Examples of high-glycemic foods include:

  • white bread and other white flour products (cakes, cookies, croutons, pasta, brownies, etc.)
  • white rice
  • potatoes
  • instant and microwavable products (e.g. Ramen, instant mashed potatoes, minute rice, instant oatmeal, etc.)
  • sugary drinks such as soda, fruit juice, and sports drinks
  • processed snacks like crackers, chips, and cookies
  • candies
  • and most breakfast cereals.

Pro Tip

If you don't see a food in any of these lists, and you can't identify its ingredients just by looking at it, there's a good chance it's highly processed. Highly processed foods are almost always high glycemic.

But remember, it's okay to eat high glycemic foods, like a baked sweet potato, as long as you balance it out with lower GI foods like chicken and broccoli; which brings us to the finale: the plate method.

How to Eat Low Glycemic Anywhere - The Plate Method

Now that you know the foods that belong to each category, you can easily build your plate. The plate method is what the American Diabetes Association recommends for low-glycemic eating.

To build your plate, simply choose a food from 3 categories.

  1. Fill ½ the plate with non-starchy vegetables (the freebies).
  2. Choose a protein to fill ¼ of the plate.
  3. Choose a carb for the remaining ¼ of the plate (rice, pasta, potatoes, fruits, etc.).

diabetic-plate-methodDownload

Did you notice we didn't pick from the fats? That's because fats are found in many foods, and we use them to cook foods. That can add up quickly. Unless you have a high activity level or hyperactive metabolism, adding foods for fats is unnecessary.

Low Glycemic Meal Plan with Recipes

To get you started on your low-GI diet, here's a downloadable 7-day meal plan. It includes the plan for the week, recipes, nutrient totals, and a shopping list!

Remember to grab these downloads as well to create your own meals:

  • Food groups (vegetarian food groups)
  • - great for the fridge!
  • Plate method (vegetarian version)

7-day-low-glycemic-meal-planDownload

Bonus Low Glycemic Alternatives

Lastly, here's a quick-reference list of lower glycemic alternatives for high GI foods.

lower-glycemic-choicesDownload

Conclusion

Eating low glycemic is different from eating low carb. Low glycemic is meant to steady blood glucose levels with healthy foods. Instead of using glycemic index values and glycemic load calculations, we identify low glycemic from high glycemic by simply grouping foods into four main categories: proteins, fats, carbs, and freebies. Using the printable lists for these categories, we pick a food from each category to build a plate/meal, according to the plate method. This gives you the freedom to choose the foods you like and pick from a menu when eating out.

FAQ

What is an example of a low glycemic meal?

Examples of a low glycemic meal are chicken teriyaki stir-fry over rice, baked chicken with green beans and potatoes, and beef fajitas.

What are 5 low glycemic foods?

1. Beans, dairy products, nuts, and seeds are fairly balanced, making them low glycemic.
2. Animal meats and soy products have little to no carbs.
3. Brown rice, farro, quinoa, and barley are lower glycemic options than white rice.
4. Non-starchy veggies: anything green, bell peppers, mushrooms, cauliflower, etc.
5. Blackberries, raspberries, blueberries, and strawberries.

What is a low glycemic snack?

Dairy products without excessive added sugar are low glycemic; protein smoothies or bars without added sugar; avocado toast; apples and nut butter; chicken salad lettuce wrap; sushi without rice. 55 low glycemic snacks.

More Glycemic Info

  • Sweet Potato vs Potato Glycemic Index
  • Low Glycemic Foods List Guide (Simplified)
  • Potatoes Glycemic Index
  • Sweet Potato Glycemic Index
7 Day Low Glycemic Meal Plan w/ Recipes - The Gestational Diabetic (2024)

FAQs

What are low glycemic foods for gestational diabetes? ›

These include:
  • vegetables.
  • most fruits (but limit sweeter fruits, such as grapes, mango or dates)
  • beans and pulses (such as chickpeas, lentils)
  • wholegrain foods (such as wholegrain bread, jumbo porridge oats)
  • wholewheat pasta.
  • brown rice.
  • high-fibre bread (granary, rye, sourdough)
  • all-bran cereal, nutty muesli.

What should I eat for dinner with gestational diabetes? ›

Evening meal
  • Pasta with a homemade vegetable or chicken sauce, using a small amount of wholemeal pasta. ...
  • Beef stew with sweet potato, lentils or beans.
  • Chicken thighs, wrapped in bacon and roasted, served with a couple of new potatoes and green beans.
  • Grilled fish fillets with butter beans or other pulses.

How many carbs should I eat for dinner with gestational diabetes? ›

Lunch and dinner should include both: 2 to 3 servings (or 30 to 45 grams) of carbohydrate. Minimum 2 to 3 servings of protein.

Is peanut butter good for gestational diabetes? ›

Gestational Diabetes Diet Snacks

Some healthy snack ideas include: 2 tablespoons peanut butter with 1 slice whole wheat bread. 1 small apple with 1 ounce cheddar cheese OR 2 tablespoons peanut butter (or other nut butter) 3 cups air-popped popcorn.

What pasta can you eat with gestational diabetes? ›

You can still enjoy pasta if you have diabetes. But because it is high in carbohydrates, you'll need to adjust your portion size and/or choose healthier varieties, such as whole wheat or fortified pasta. Pasta substitutes like ancient grains or spiraled vegetables are also great options.

What carbs should you avoid with gestational diabetes? ›

Cakes, cookies, candies and pastries tend to have excessive amounts of carbohydrate. These foods often contain large amounts of fat and offer very little in terms of nutrition. Additionally, avoid all regular sodas and sugar-sweetened beverages. Don't add sugar, honey or syrup to your foods.

Can I eat pizza if I have gestational diabetes? ›

However, all hope is not lost and if you're wondering “can you eat pizza with gestational diabetes,” know that it is possible to enjoy pizza with gestational diabetes.

Can I eat scrambled eggs with gestational diabetes? ›

An easy source of protein and low GI carbs. Choose a wholegrain bread and make sure eggs are cooked through. A wholegrain wrap filled with scrambled eggs and vegetables such as spinach, tomato and onion and a little cheese makes a filling and delicious breakfast which is ideal for gestational diabetes.

What is the best time to eat dinner with gestational diabetes? ›

It is important to eat at the same times every day. For example, you could eat breakfast at 7:30 a.m., lunch at noon, and dinner at 5:00 p.m. Have snacks at 10:00 a.m., 2:00 p.m., and 7:30 p.m. Regular eating times will keep your blood sugar level stable.

Are protein shakes good for gestational diabetes? ›

Protein helps maintain good blood glucose levels and is a very important part of a good gestational diabetes diet, therefore many women look for products high in protein to add into the diet to increase the amount of protein being consumed.

How many eggs can a diabetic eat in a day? ›

How Many Eggs Can People With Type 2 Diabetes Eat? Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.

What is a healthy meal plan for a pregnant woman? ›

Eat a variety of foods to get all the nutrients you need. Aim for 6-11 servings of breads and grains, 2 to 4 servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts), daily. Ease up on the fats and sweets.

Is a bedtime snack necessary for gestational diabetes? ›

Importance of Bedtime Stacks with Gestational Diabetes

Including a bedtime snack can help your blood sugar levels remain stable while you sleep. It also gives you another opportunity to eat nourishing food that is rich in vitamins and minerals, which is very important during your pregnancy.

What can I drink besides water with gestational diabetes? ›

The 10 best drinks for diabetes
  • seltzer water.
  • unsweetened tea.
  • herbal tea.
  • unsweetened coffee.
  • vegetable juice.
  • low fat milk.
  • milk alternatives.
  • green smoothies.

How to naturally lower blood sugar with gestational diabetes? ›

eat plenty of fruit and vegetables – aim for at least 5 portions a day. avoid sugary foods – you do not need a completely sugar-free diet, but swap snacks such as cakes and biscuits for healthier alternatives such as fruit, nuts and seeds. avoid sugary drinks – diet or sugar-free drinks are better than sugary versions.

What can I eat with low blood sugar during pregnancy? ›

Examples include:
  • 1/2 cup of fruit juice (you don't need to add sugar)
  • 1/2 cup of regular pop.
  • 1 tablespoon of honey or sugar.
  • 2 tablespoons of raisins.
  • 3 large marshmallows.
  • 1 cup of skim milk.
  • 3 to 4 glucose tablets.
  • 15 grams of glucose gel.

How can I reverse gestational diabetes while pregnant? ›

You can't get rid of gestational diabetes during pregnancy, so the best way to lessen its effects is to work closely with your doctor and stick to your treatment plan. Controlling gestational diabetes depends on: Making diet modifications. Ensuring regular exercise.

Can you eat sweet potato with gestational diabetes? ›

Studies have shown that sweet potatoes have anti-diabetic, anti-oxidant, and anti-proliferative properties and can raise blood levels of adiponectin, which helps to regulate insulin metabolism.

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