7 Days Low Glycemic Index Diet Plan: 1400 Calories
Carbohydrate-containing foods are measured and categorized according to their glycemic index value, which takes into account the food’s ability to elevate blood sugar levels and the pace at which it does so. Knowing that not all carbohydrates are the same led to the development of the glycemic index.
If someone told you that you could have 100 grams of carbohydrates per day, and you spent the whole day drinking soda, you would know that this is not the best method to acquire your carbs when you could be eating things like whole grain rice, veggies, fruits, and other things.
Why? It’s all down to how your body processes carbohydrates. Sugars from soda and sweets are examples of simple carbs; complex carbohydrates like those found in vegetables and whole grains take longer to digest. Because of this, your blood sugar levels quickly rise and then drop. Experts think that long-term exposure to such fluctuations contributes to insulin resistance.
In other words, what exactly is a diet low in glycemic index?
Foods that are low on the glycemic index and so less likely to induce blood sugar spikes and drops. A lower glycemic index indicates that a meal causes a slower and lower increase in blood sugar, which may help you digest food more slowly, feel full longer, and eat less. High-glycemic-index foods, often known as simple sugars, cause a rapid increase in blood sugar levels, providing a temporary boost of energy. On the downside, you’ll likely feel hungry and weary shortly thereafter.
Foods that are heavier in fat and protein, for example, are digested and absorbed more slowly and hence have a lower glycemic index. However, unlike calories, the glycemic index isn’t always simple to utilize as dietary advice. Not all foods with a low glycemic index are equally nutritious. Fruits, vegetables, grains, proteins, and dairy products should all make up the bulk of your daily diet.
On a scale from zero to one hundred, the glycemic index determines the relative sugariness of certain foods. Foods low in glycemic impact sit at the bottom of the scale. High on the scale are the foods that have the greatest impact on blood sugar levels.
Goods That Are Low-Glycemic-Index
Low glycemic foods are those having a glycemic index of 50 or below. Here are a few cases in point:
- Vegetables include foods like peppers, broccoli, tomatoes, lettuce, and eggplants.
- Fruits include strawberries, apples, and pears.
- Legumes such as peas and beans (dry and cooked) are included.
- A few examples of dairy products include whole milk with butterfat intact and plain yogurt.
- An example of a sweet is dark chocolate with a cocoa content of at least 70%.
- Nuts include a wide variety of foods, such as cashews and peanuts.
Goods That Are High-Glycemic-Index
High glycemic foods have a glycemic index of 70 or higher. Here are a few cases in point:
- Two common examples of processed foods are corn chips and pretzels.
- Sugary drinks include sodas, sweet tea, and energy drinks.
- Examples of fast food include burgers, pizza, and chicken fingers.
- Some common baked products and grains include donuts, white bread, and cereal (unless whole grain).
- The potato, as in mashed potatoes and French fries.
| Food | Serving size in grams | Glycemic index (GI) | Glycemic load (GL) |
|---|---|---|---|
| Coarse barley bread, 75 to 80 percent kernels, average | 30 | 34 | 7 |
| 100 percent whole-grain bread (natural ovens) | 30 | 51 | 7 |
| Corn tortilla | 50 | 52 | 12 |
| Wheat tortilla | 50 | 30 | 8 |
| Oatmeal | 250 | 55 | 13 |
| Pearled barley | 150 | 28 | 12 |
| Quinoa | 150 | 53 | 13 |
| Brown rice | 150 | 50 | 16 |
| Converted, white rice | 150 | 38 | 14 |
| Whole wheat kernels | 50 | 30 | 11 |
| Bulgur | 150 | 48 | 12 |
| Milk, full fat | 250 mL | 41 | 5 |
| Milk, skim | 250 mL | 32 | 4 |
| Reduced-fat yogurt with fruit | 200 | 33 | 11 |
| Apple | 120 | 39 | 6 |
| Dates, dried | 60 | 42 | 18 |
| Grapefruit | 120 | 25 | 3 |
| Orange | 120 | 40 | 4 |
| Peach | 120 | 42 | 5 |
| Peach, canned in light syrup | 120 | 40 | 5 |
| Pear | 120 | 38 | 4 |
| Pear, canned in pear juice | 120 | 43 | 5 |
| Prunes pitted | 60 | 29 | 10 |
| Baked beans | 150 | 40 | 6 |
| Blackeye peas | 150 | 33 | 10 |
| Black beans | 150 | 30 | 7 |
| Chickpeas | 150 | 10 | 3 |
| Chickpeas, canned in brine | 150 | 38 | 9 |
| Navy beans | 150 | 31 | 9 |
| Kidney beans | 150 | 29 | 7 |
| Lentils | 150 | 29 | 5 |
| Soybeans | 150 | 15 | 1 |
| Cashews, salted | 50 | 27 | 3 |
| Peanuts | 50 | 7 | 0 |
| Green peas | 80 | 51 | 4 |
| Carrots | 80 | 35 | 2 |
| Parsnips | 80 | 52 | 4 |
| Yam | 150 | 54 | 20 |
| Fettuccine | 180 | 32 | 15 |
| Macaroni | 180 | 47 | 23 |
| Spaghetti, white, boiled | 180 | 46 | 22 |
| Spaghetti, whole grain, boiled | 180 | 42 | 17 |
Here is a diet plan you may use; switch things up as you go!
~1400 Calories, 148-gram Carbohydrates, 70-gram Protein, 60-gram Fat
Breakfast: (350 cal, 34 g carbs, 10 g pro, 20g fat)
- 1⁄2 cup oatmeal (not instant) with 1⁄2 cup berries (any kind) and 1⁄4 cup walnut made with milk (if desired).
- 8 oz V8 juice (low sodium), 8 oz coffee with skim milk, and Splenda/Stevia (or any non-calorie sweetener)
Snack: (200 cal, 20 g carbs)
- 6 whole grain crackers (Triscuits), 1 tbsp peanut butter (natural), 8 oz Water
Lunch: (305 cal, 33 g carbs, 26 g pro, 8 g fat)
- 3 oz tuna salad atop, ≥ 1 cup garden salad with romaine/mixed greens, tomato, onion, cucumber, etc, 1 plum
- 8 oz milk
Snack: (190 cal, 25 g carbs)
- 8 oz Water
- ~1⁄2 cup homemade trail mix # 1
RECIPE:
- 1⁄4 cup Bran Chex
- 1/8 cup raisins
- 1⁄4 cup almonds
Dinner: (265 cal, 26 g carbs, 21 g pro, 9g fat)
- 2 tacos made with, 2 oz ground beef (90% lean)
- 2 tortillas (corn or whole wheat) 1/8 cup black beans, 1⁄2 cup lettuce, tomato, salsa
- 1 small orange
- 8 oz water
Snack: (100 cal, 10 g carbs)
- 2 pieces of dark chocolate with almonds
~1400 Calories, 155-gram Carbohydrates, 80-gram Protein, 65-gram Fat
Breakfast: (420 cal, 45 g carbs, 24 g pro, 17 g fat)
- 1 whole wheat English muffin, 2 tbsp peanut butter
- 1/2 medium banana
- 8 oz coffee with skim milk and optional Splenda/Stevia (or any non-calorie sweetener)
Snack: (80 cal, 2 g carbs)
- 1 mozzarella cheese stick
- 8 oz water
Lunch: (310 cal, 35 g carbs, 25 g pro, 9 g fat)
- 3 oz grilled chicken on 2 slices of whole grain bread with ≥ 1⁄2 cup lettuce, tomato, onion
- 1 small peach
- 8 oz water
Snack: (170 cal, 15 g carbs)
- ≥ 1⁄2 cup sugar snap peas (or any raw vegetable)
- 1⁄4 cup of hummus (any flavor)
- 8 oz Water
Dinner: (420 cal, 54 g carbs, 15 g pro, 17 g fat)
- 2 small slices of veggie pizza
- 1 cup side garden salad with tomato, onion, cucumber, etc, and 2 tbsp light Italian dressing
- 8 oz unsweetened iced tea (optional Splenda/Stevia)
Snack: (108 cal, 5 g carbs)
- 1/8 cup lightly salted peanuts
~1400 Calories, 190-gram Carbohydrates, 80-gram Protein, 38-gram Fat
Breakfast: (280 cal, 40 g carbs, 20 g pro, 5 g fat)
- 1⁄2 cup scrambled eggs (Egg Beaters) with ~ 1⁄2 cup sautéed fresh spinach
- 1 slice of whole grain toast with 2 tbsp Smart Balance spread
- 8 oz V8 Juice
- 8 oz coffee with skim milk and optional Splenda/Stevia (or any non-calorie sweetener)
Snack: (125 cal,13 g carbs)
- 6 oz Greek yogurt with
- 1⁄2 cup of fresh strawberries
Lunch: (325 cal, 52 g carbs, 10 g pro, 9 g fat)
- 3 oz minestrone soup
- 1 cup side garden salad with tomato, onion, cucumber, etc, and 2 tbsp light Italian dressing or Balsamic vinaigrette
- 1 small apple
- 8 oz water
Snack: (290 cal, 38 g carbs)
-
- 8 oz Water
- ~1⁄2 cup homemade trail mix # 2
RECIPE:
- 1⁄4 cup granola
- 1/8 cup craisins
- 1⁄4 cup pistachios
Dinner: (275 cal, 35 g carbs, 25 g pro, 5 g fat)
- 3 oz lemon pepper grilled chicken
- 1⁄2 cup brown or wild rice
- 1 cup steamed broccoli
- 8 oz unsweetened iced tea (optional Splenda/Stevia)
Snack: (120 cal, 25 g carbs)
- 4 oz chocolate or vanilla pudding
~1400 Calories, 170-gram Carbohydrates, 75-gram Protein, 45-gram Fat
Breakfast: (220 cal, 30 g carbs,14 g pro, 2 g fat)
- 3⁄4 cup Fiber One Raisin Bran Cereal with 4 oz milk (skim or unsweetened soy or almond)
- 2 hard-boiled egg whites
- 8 oz coffee with skim milk and optional Splenda/Stevia (or any non-calorie sweetener)
Snack: (130 cal,15 g carbs)
- ~ 6 raw veggie sticks with 2 tbsp low-fat ranch dip or dressing
- 8 oz water
Lunch: (375 cal, 46 g carbs, 21 g pro, 12 g fat)
- 1 turkey-avocado BLT made from, 2 oz turkey, 1-2 slices of turkey bacon or low-sodium beef bacon, 2 slices of whole grain bread
- 1⁄2 cup of mixed bean salad
- 8 oz unsweetened iced tea (optional Splenda/Stevia)
Snack: (290 cal, 13 g carbs)
- 1⁄2 cup cottage cheese with 1/3 cup pineapple chunks
- 8 oz water
Dinner: (395 cal, 47 g carbs, 25 g pro, 11 g fat)
- 3⁄4 cup whole grain pasta
- 3 meatballs made from ≥ 90% lean ground beef
- 1⁄2 cup garden veggie marinara sauce
- 1 cup spinach salad with Balsamic vinegar
- 8 oz water
Snack: (120 cal, 25 g carbs)
- 1 small apple cut into slices
- ~1 tbsp peanut butter
~1400 Calories, 138-gram Carbohydrates, 100-gram Protein, 60-gram Fat
Breakfast: (240 cal, 14 g carbs,33 g pro, 6 g fat)
- Veggie omelet made from 3⁄4 cup of Egg Beaters 3⁄4 cup mushrooms, peppers, onions 2 tbsp low-fat shredded cheese
- 1⁄2 large grapefruit
- 8 oz coffee with skim milk and optional Splenda/Stevia
Snack: (125 cal,13 g carbs)
- 6 oz plain Greek yogurt with 1⁄2 cup raspberries
- 8 oz water
Lunch: (385 cal, 35 g carbs, 20 g pro, 19 g fat)
- 3 oz chicken salad atop 1 cup of garden salad made from romaine or mixed greens with tomato, onion, and cucumber
- ~15 Sun Chips
- 8 oz water
Snack: (260 cal, 27 g carbs)
- 8 oz water
- ~1/3 cup homemade trail mix # 3
RECIPE:
- 1⁄4 cup walnuts/pecans (or a combination)
- 1/8 cup dried cherries
Dinner: (345 cal, 24 g carbs, 20 g pro, 18 g fat)
- 3 oz herb-grilled salmon
- 3 oz baked sweet potato fries
- 8 oz sugar-free lemonade
Snack: (135 cal, 17 g carbs)
- 1 Oatmeal raisin cookie
- 8 oz milk
~1400 Calories, 154-gram Carbohydrates, 70-gram Protein, 60-gram Fat
Breakfast: (225 cal, 36 g carbs,12 g pro, 4 g fat)
- 1⁄2 cup oatmeal (not instant) with 1⁄2 blueberries (or any kind) made with milk (if desired)
- 8 oz V8 juice (low sodium)
- 8 oz coffee with skim milk and Splenda/Stevia (or any non-calorie sweetener)
Snack: (280 cal,27 g carbs)
- 6 whole wheat pita chips
- 1⁄4 cup of hummus (any flavor)
- 8 oz water
Lunch: (360 cal, 40 g carbs, 12 g pro, 16 g fat)
- 1 egg salad sandwich made with 3 oz of egg salad (made from 1 egg) lettuce, tomato, onion, cucumber
- 2 slices turkey bacon or low-sodium beef bacon
- 1 cup carrots with 2 tbsp of greek yogurt dip
- 8 oz water
Snack: (110 cal, 10 g carbs)
- 1⁄4 cup cottage cheese with 1⁄4 cup canteloupe
- 8 oz water
Dinner: (340 cal, 27 g carbs, 20 g pro, 17 g fat)
- 3 oz BBQ chicken breast
- 1⁄2 cup kidney beans
- 1⁄2 cup cole slaw (light on the mayo)
- 8 oz unsweetened iced tea (optional Splenda/Stevia)
Snack: (55 cal, 14 g carbs)
- 1/8 cup peanut M&M’s
- 8 oz water
~1400 Calories, 170-gram Carbohydrates, 99-gram Protein, 36-gram Fat
Breakfast: (240 cal, 14 g carbs,33 g pro, 6 g fat)
- 3⁄4 cup Muesli or All Bran Cereal with 1⁄2 cup milk (unsweetened soy or almond)
- 2 hard-boiled egg whites
- 8 oz coffee with skim milk and optional Splenda/Stevia
Snack: (120 cal, 6 g carbs)
- 6 celery sticks
- 2 tbsp peanut butter (natural)
- 8 oz water
Lunch: (360 cal, 40 g carbs, 12 g pro, 16 g fat)
- Quesadilla with 1⁄2 cup Chicken and mushroom and 1⁄2 cup low-fat shredded cheese on 1 whole wheat wrap
- 1⁄4 cup baked tortilla chips with ≥ 1⁄2 cup salsa
- 8 oz water
Snack: (125 cal, 13 g carbs)
- 6 oz plain Greek yogurt with 1⁄4 cup peaches
- 8 oz water
Dinner: (390 cal, 56 g carbs, 20 g pro, 10 g fat)
- 1 cup brown stir fry with ≥ 1 cup snow peas, squash cauliflower, carrots, mushrooms, onions, garlic, olive oil
- 2 oz diced chicken
- 8 oz sugar-free lemonade
Snack: (100 cal, 120 g carbs)
- 2-inch slice of angel food cake
- 1⁄4 cup fresh strawberries
Bonus!
Fruits are often overlooked as healthy options because of the misconception that sugar content makes them less desirable. Not only are they associated with a reduced risk for numerous ailments, but they also include nutrients including fiber, potassium, and a variety of antioxidants.
Low-Glycemic Fruit
Apples, Dried apricots, Under-ripe bananas, Peaches, Strawberries, Oranges, Cherries, Coconut, Cranberries, Blueberries, Pears, Plums, and Grapefruit.
Low-Glycemic Vegetables
Carrots, Green peas, Onions, Lettuce, Greens (spinach, kale, collards, beet), Green beans, Tomatoes, Cucumbers, Bok choy, Mushrooms, Artichokes, Brussels sprouts, Cabbage, Broccoli, Cauliflower, Celery, Eggplant, Peppers (bell peppers, jalapenos, serrano, etc.), Zucchini, and crookneck squash, Snow peas.
Low-Glycemic Grains
Barley, Whole wheat kernels, All-bran and Fiber cereal, Oat bran and rice bran cereals, Whole grain pasta, Lasagna with meat and/or cheese, ravioli, tortellini, and other stuffed pasta, Whole-grain pumpernickel bread, Sourdough bread, Wheat tortilla, Plain yogurt.
Low-Glycemic Dairy Products and Dairy-Substitute Products
Skim, low-fat, and whole milk, Plain yogurt, Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc.), Cottage cheese, Ricotta cheese, Soy milk, and yogurt, Beans (and legumes) are good choices for diabetics.
Low-Glycemic Legumes
Beans (chickpeas, kidney beans, pinto beans, black beans, navy beans, etc.), Lima beans, Split peas, black-eyed peas, Lentils, Edamame and roasted soybeans, Hummus, Bean dip, Tofu, and soy-based meat substitutes.
Low-Glycemic Nuts and Seeds
Peanuts, Nuts (walnuts, macadamias, hazelnuts, almonds, cashews, etc.), Peanut butter, Nut butter, Seeds (pumpkin, sunflower, chia, flax, etc.), Dark chocolate.
Other/Mixed Foods
Dark chocolate and 100% (unsweetened) chocolate, Chili with beans, Sandwich on whole-grain bread with meat/tuna/cheese and vegetables, Peanut butter sandwich on whole-grain bread, Burrito with beans, cheese, guacamole, salsa, and lettuce on a whole-wheat tortilla, Soups with protein and vegetables, Salads with vegetables and beans, cheese, chicken, tuna, dressing, and/or nuts.
Low-Glycemic, Less-Nutritious (Limit These)
Snickers bar, Pizza, Tacos, Banana bread, Muffins, Egg rolls
Carb-Free and Very Low-Carb Foods (Very Low GI)
Chicken, turkey, and other poultry, Eggs and egg whites, Fish and shellfish, Beef, and other meat, Olive oil, canola oil, and other oils, Butter, shortening, and lard, Mayonnaise, Olives, Avocado.
