The Glycemic Index Diet for Dummies (60 page)

When it comes to the glycemic index of foods, you're really looking at carbohydrates. Think about the different types of restaurants that you can choose from. Do they offer whole-wheat or rye bread rather than white? Do they have entrees that include lots of veggies as opposed to dishes loaded down with starches? Restaurants that don't offer low-glycemic-friendly foods can make selecting the best food choices much more difficult (not to mention your body's response to the meal will be tougher to handle). Make a list of restaurants that offer food selections that help maintain your low-glycemic focus. Then try to stick to these options.

If you're going out with friends and family and you aren't able to select the restaurant of your choice, don't fret. You can still make the best decisions with the options you're given. After all, living a low-glycemic lifestyle isn't an exact science. Just choose foods that have a lower glycemic index and provide a nice nutrient balance; then monitor your portion sizes.

Presenting the Best Low-Glycemic Food Choices for . . .

To make finding low- (or lower-) glycemic dishes at your favorite restaurant — be it Italian, Thai, or Mexican — a little easier, I've come up with several options that are also low in fat and calories. Keep in mind that each restaurant cooks foods differently, so you still need to use your best judgment.
Note:
The recommendations in the following sections are based on using low-glycemic foods; these menu items haven't been officially tested for their glycemic loads.

American restaurants

Most American-style menus offer many choices. You can select an entree salad, certain soups, or meat entrees with a side of your choice. The list goes on, but here are some good low-glycemic picks:

Entree salads with grilled chicken, salmon, or shrimp:
Ask for the dressing on the side to control your calories and skip the toasted bread if the salad comes with it.

Turkey or grilled chicken sandwiches on whole-wheat bread or buns:
Avoid fries or potato chips as your side; they're a double whammy because they're high in glycemic load as well as calories. Instead, choose a side salad, vegetable, or soup.

Broiled, baked, or grilled chicken or fish entrees with a side salad or vegetable:
If the restaurant has starchy sides, ask whether it offers brown rice or another lower-glycemic option.

Minestrone or vegetable soups:
Avoid cream soups or those that have a significant amount of noodles or rice.

Chicken, shrimp, or beef stir-fry:
If you can find a restaurant that carries brown rice, stir-fry can be a great lower-glycemic option.

Chinese restaurants

As you can probably guess, finding low-glycemic Chinese food is tough given that rice and noodles are a main part of almost every dish. Most of the meals in the following list automatically come with fried or white rice, so ask your server whether you can have brown rice. If the answer's no, then eat a small amount of the rice or just skip it altogether.

Following are your best bets for lower-glycemic Chinese meals:

Egg drop soup:
This very basic soup contains primarily broth, spices, and eggs. It's generally very low in calories as well and acts as a good starter for your Chinese meal.

Tofu with vegetables:
Tofu has a relatively low glycemic index. Mix tofu with vegetables, and you have a winning combination.

Curry tofu or chicken:
This simple dish is deep in flavor. Many establishments make this dish with potatoes, so you can ask for them to be left out.

Dim sum (chicken or fish with vegetables):
Dim sum is always a good choice when you want to get some vegetables in your Chinese meal.