The Glycemic Index Diet for Dummies (64 page)

Kaibashira (steamed scallops):
Ask for a veggie side to go with this dish, and you'll have a great low-glycemic meal.

Maguro (broiled tuna):
As long as you forgo the sticky rice, this is another stellar low-glycemic option!

Steamed/grilled fish or skinless poultry with vegetables:
Glance over the menu to see whether the restaurant has some basic fish and poultry dishes served with vegetables.

Yakitori (skewered chicken or scallops):
An excellent carbohydrate-free choice, this dish can be served with a side of vegetables.

Yosenabe (seafood and vegetables in broth):
Adding the seafood turns this healthy vegetable soup into a hearty meal.

Mexican restaurants

Although you need to be very careful of your portion sizes and calories, many of the staples of Mexican restaurants (think whole-wheat or corn tortillas, peppers, and pinto beans) are low-glycemic foods. Unfortunately, most foods in Mexican restaurants are high in fat and calories, but finding a happy medium
is
possible. Look for any of the following dishes for a healthy choice when you're having Mexican:

Chicken enchiladas:
This dish can be a good choice, but be wary of the calories because chicken enchiladas are often made with a significant amount of cheese.

Chicken or beef fajitas:
Fajitas are by far your best pick for glycemic load and calories in a Mexican restaurant. They're lower in fat and calories, and you can choose corn tortillas (or whole-wheat if available), which have a lower glycemic load than white tortillas.

Soft chicken or vegetarian taco:
Soft tacos are a great option. Just remember to watch your portion sizes because soft tacos can come out quite large.

Ceviche:
This dish, a citrus-marinated seafood appetizer, is a fabulous option for seafood lovers. It's heavy on the seafood, so you can order it with some sides and easily make a meal out of it.

Pollo picado (chicken and vegetables):
This is a simple meal that forgoes any high-glycemic foods — so long as you skip the Mexican rice side dish.

Grilled fiand chicken breast:
Depending on the restaurant, you can typically find some chicken and fish entrees served with vegetables or beans.

Frijoles:
Boiled beans are a staple with just about every Mexican entree. Black beans and pinto beans in particular are great low-glycemic choices. Ask your server whether the restaurant has a vegetarian option that isn't cooked in lard to save on some calories.