What Gluten watches for: the foods you mark to avoid for low-gi, and everyone else’s restrictions at your table.
72 Low-GI recipes
Berry Chia Pudding
Berry Chia Pudding: a snack that fits PCOS.
Spinach & Feta Frittata
Spinach & Feta Frittata: a breakfast that fits PCOS.
Avocado Toast
This recipe is suitable for diabetes mellitus as it includes whole wheat bread and healthy fats from avocado. Be cautious with portion sizes and consider skipping the additional toppings for better blood sugar management.
Roasted Lemon Herb Chicken
Roasted Lemon Herb Chicken: a dinner that fits PCOS.
Asian Stir-Fry Quinoa Bowl
Asian Stir-Fry Quinoa Bowl: a lunch that fits Diabetes.
Thai Lettuce Wraps (Larb Gai, Laab Gai)
Thai Lettuce Wraps (Larb Gai, Laab Gai): a dinner that fits PCOS.
Gingery Mango & Berry Smoothie
Gingery Mango & Berry Smoothie: a snack that fits Diabetes.
Mushroom and Spinach Frittata
This recipe is appropriate for individuals with diabetes as it includes low-carb and low-sugar ingredients such as mushrooms, spinach, and eggs. However, the optional Parmesan should be used in moderation to control fat intake.
Strawberry Almond Butter Smoothie
This recipe is appropriate for diabetes mellitus as it includes whole fruits, unsweetened almond milk, and almond butter which are low in added sugars and high in fiber and healthy fats.
Crispy Peanut Tofu & Cauliflower Rice Stir-Fry
Crispy Peanut Tofu & Cauliflower Rice Stir-Fry: a dinner that fits Diabetes.
Avocado-Egg Toast
Avocado-Egg Toast: a snack that fits PCOS.
Zucchini Noodle Caprese
The recipe is suitable for a low glycemic diet, using zucchini noodles as a low-carb base, and healthy fats from nuts and olive oil.
Beef and Broccoli Stir-Fry
This beef and broccoli stir-fry recipe is appropriate for a balanced diet. It includes lean protein from the beef and plenty of vegetables. It uses minimal oil and the sauce is low in sodium.
How to Make Chia Pudding
This chia pudding recipe is suitable for individuals with high cholesterol, as it uses dairy-free milk and includes heart-healthy chia seeds. The optional toppings can be tailored to support heart health.
Crispy Air Fryer Chickpeas
This recipe is suitable for a vegetarian diet. It uses plant-based ingredients and olive oil instead of animal products.
Lemon Chicken Breasts
This recipe is appropriate for individuals with PCOS as it uses lean chicken breasts and minimal oil. However, it is important to watch portion sizes and pair with a balanced meal.
Spinach, Tomato, and Feta Egg White Omelette
Spinach, Tomato, and Feta Egg White Omelette: a breakfast that fits PCOS.
Tomato and Fresh Mozzarella Omelet
Tomato and Fresh Mozzarella Omelet: a breakfast that fits Diabetes.
Pan-Seared Lemon Tilapia with Parmesan Pasta
Pan-Seared Lemon Tilapia with Parmesan Pasta: a lunch that fits Diabetes.
1-Pot Everyday Lentil Soup
This lentil soup recipe is appropriate for individuals with bile reflux as it contains easily digestible ingredients like lentils, vegetables, and greens. Limiting added fats can help reduce symptoms.
Cauliflower Rice Burrito Bowl
This Cauliflower Rice Burrito Bowl recipe is suitable for individuals with diabetes mellitus as it includes low glycemic index ingredients like cauliflower 'rice' and beans. However, portion control and monitoring salsa and lime juice intake are advised.
Mexican Quinoa Stuffed Peppers
Suitable for PCOS due to high fiber from quinoa and vegetables, protein from black beans, and healthy fats from avocado. Avoid adding extra salt and sugar.
Healthy 5-Ingredient Granola Bars
Healthy 5-Ingredient Granola Bars: a snack that fits PCOS.
My Go-To Smoothie Bowl (5 minutes!)
My Go-To Smoothie Bowl (5 minutes!): a snack that fits PCOS.
Often eaten at the same table
BalancedRecipes
MediterraneanRecipes
Anti-inflammatoryRecipes
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Low-GI cooking questions
Are these recipes right for my low-gi diet?
They’re a starting point. Mark your own triggers and goals in the app, and check big changes with your doctor or dietitian.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.