Following a low-GI diet doesn’t mean you have to skip all of your favourite carbs. Instead, simply switch the white rice for unrefined grains, ditch the instant noodles in favour of buckwheat soba, and add plenty of quality vegetables, lean meats and fresh seafood to your menu.
Made with buckwheat flour, Japanese soba are a great low-GI alternative when a noodle craving strikes. For a healthy dinner that’s quicker than dialling up takeaway, try this seared tuna on soba noodles, packed with good-for-you greens.
With very low-GI scores of just 19 and 10 respectively, carrots and broccoli are the posterchildren of a low-GI diet. Toss them with prawns, coconut milk and a good-quality curry paste to create this aromatic Malaysian prawn curry. If you feel that you need rice on the side, opt for steamed brown rice instea, or try your hand at making cauliflower ‘rice’ instead.
For a low-GI take on your favourite bibimbap recipe, simply exchange the white rice for a more robust, unrefined option, such as brown rice or wild rice, or keep an eye out for low-GI white rice in your supermarket.
Beans come in at a very low-GI score of 15, making them an excellent choice for salads, stir-fries and side dishes. We love this spicy stir-fry of chicken breast, basil and green beans, which also contains naturally low-GI mushrooms for an extra-filling dish.
Lean beef loin, protein-packed tofu, cabbage and mushrooms: all of the main ingredients in this Japanese-style beef stew are low-GI, meaning you’ll feel deeply satisfied following your bowl of sukiyaki.
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