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-0.2));}}/*!sc*/ #hard-reg-wall-piano-id{clear:both;margin:0 -20px;position:relative;}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id{left:calc((100% * 0.08333333333333333) - (24px * 0.9166666666666666) + 24px);margin:0;position:relative;width:calc((100% * 0.8333333333333334) - (24px * 0.16666666666666666));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id{margin:0;width:calc((100% * 0.5833333333333334) - (24px * 0.4166666666666667));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id.feature_article{left:0;margin:0;width:100%;}}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id.video{margin-left:calc((100% * -0.08333333333333333) - (24px * 1.0833333333333333) + 24px);margin-top:32px;width:100%;}}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id.video::before{margin-left:0;width:100%;}}/*!sc*/ #soft-reg-wall-piano-id{bottom:32px;box-shadow:0 1px 18px 0 rgb(0 0 0 / 12%),0 6px 10px 0 rgb(0 0 0 / 14%),0 3px 5px -1px rgb(0 0 0 / 20%);margin:0 auto;max-width:608px;opacity:0;-webkit-transition:bottom .8s ease-out .5s,opacity .8s ease .5s;transition:bottom .8s ease-out .5s,opacity .8s ease .5s;}/*!sc*/ @media only screen and (min-width:750px){#soft-reg-wall-piano-id{left:50%;right:initial;-webkit-transform:translateX(-50%);-ms-transform:translateX(-50%);transform:translateX(-50%);width:100%;}}/*!sc*/ @media only screen and (min-width:1000px){#soft-reg-wall-piano-id{left:calc(calc((100% * 0.4166666666666667) - (24px * 0.5833333333333334) + 24px) - 10px);}}/*!sc*/ @media only screen and (max-width:749px){#soft-reg-wall-piano-id{left:3%;margin:0 auto;max-width:480px;right:3%;}}/*!sc*/ @media only screen and (min-width:1000px){#soft-reg-wall-piano-id.feature_article{left:50%;}}/*!sc*/ @media only screen and 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ease-in-out .5s;-webkit-transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;width:100%;z-index:100;}/*!sc*/ @media only screen and (min-width:750px){#meter-toaster-piano-id{margin:0;}}/*!sc*/ #meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ #app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( to bottom,rgb(255 255 255 / 50%) 0%,rgb(255 255 255 / 100%) 60% );content:'';height:100%;left:0;overflow:hidden;position:fixed;text-align:center;top:0;width:100%;z-index:40;}/*!sc*/ @media only screen and 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-0.14285714285714285));}}/*!sc*/ @media only screen and (min-width:750px) and (max-width:999px){#hard-reg-wall-piano-id.hard-reg-wall-piano-active::before{margin-left:calc((100% * -0.1) - (24px * 1.1) + 24px);width:calc((100% * 1.2) - (24px * -0.2));}}/*!sc*/ #hard-reg-wall-piano-id{clear:both;margin:0 -20px;position:relative;}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id{left:calc((100% * 0.08333333333333333) - (24px * 0.9166666666666666) + 24px);margin:0;position:relative;width:calc((100% * 0.8333333333333334) - (24px * 0.16666666666666666));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id{margin:0;width:calc((100% * 0.5833333333333334) - (24px * 0.4166666666666667));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id.feature_article{left:0;margin:0;width:100%;}}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id.video{margin-left:calc((100% * -0.08333333333333333) - (24px * 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#meter-toaster-piano-id{bottom:0;left:0;opacity:0;position:fixed;right:0;-webkit-transform:translateY(100%);-ms-transform:translateY(100%);transform:translateY(100%);-webkit-transition:opacity .3s linear .5s,-webkit-transform .3s ease-in-out .5s;-webkit-transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;width:100%;z-index:100;}/*!sc*/ @media only screen and (min-width:750px){#meter-toaster-piano-id{margin:0;}}/*!sc*/ #meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ #app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( 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- 0.5px),-50%);}}/*!sc*/ #homepage-header-subscribe-button-piano-id{width:100%;}/*!sc*/ #meter-toaster-piano-id{bottom:0;left:0;opacity:0;position:fixed;right:0;-webkit-transform:translateY(100%);-ms-transform:translateY(100%);transform:translateY(100%);-webkit-transition:opacity .3s linear .5s,-webkit-transform .3s ease-in-out .5s;-webkit-transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;width:100%;z-index:100;}/*!sc*/ @media only screen and (min-width:750px){#meter-toaster-piano-id{margin:0;}}/*!sc*/ #meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ 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#meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ #app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( to bottom,rgb(255 255 255 / 50%) 0%,rgb(255 255 255 / 100%) 60% );content:'';height:100%;left:0;overflow:hidden;position:fixed;text-align:center;top:0;width:100%;z-index:40;}/*!sc*/ @media only screen and (min-width:750px){#app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( to bottom,rgb(255 255 255 / 50%) 0%,rgb(255 255 255 / 100%) 65% );}}/*!sc*/ 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ease-in-out .5s;-webkit-transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;width:100%;z-index:100;}/*!sc*/ @media only screen and (min-width:750px){#meter-toaster-piano-id{margin:0;}}/*!sc*/ #meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ #app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( to bottom,rgb(255 255 255 / 50%) 0%,rgb(255 255 255 / 100%) 60% );content:'';height:100%;left:0;overflow:hidden;position:fixed;text-align:center;top:0;width:100%;z-index:40;}/*!sc*/ @media only screen and 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-0.14285714285714285));}}/*!sc*/ @media only screen and (min-width:750px) and (max-width:999px){#hard-reg-wall-piano-id.hard-reg-wall-piano-active::before{margin-left:calc((100% * -0.1) - (24px * 1.1) + 24px);width:calc((100% * 1.2) - (24px * -0.2));}}/*!sc*/ #hard-reg-wall-piano-id{clear:both;margin:0 -20px;position:relative;}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id{left:calc((100% * 0.08333333333333333) - (24px * 0.9166666666666666) + 24px);margin:0;position:relative;width:calc((100% * 0.8333333333333334) - (24px * 0.16666666666666666));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id{margin:0;width:calc((100% * 0.5833333333333334) - (24px * 0.4166666666666667));}}/*!sc*/ @media only screen and (min-width:1000px){#hard-reg-wall-piano-id.feature_article{left:0;margin:0;width:100%;}}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id.video{margin-left:calc((100% * -0.08333333333333333) - (24px * 1.0833333333333333) + 24px);margin-top:32px;width:100%;}}/*!sc*/ @media only screen and (min-width:750px){#hard-reg-wall-piano-id.video::before{margin-left:0;width:100%;}}/*!sc*/ #soft-reg-wall-piano-id{bottom:32px;box-shadow:0 1px 18px 0 rgb(0 0 0 / 12%),0 6px 10px 0 rgb(0 0 0 / 14%),0 3px 5px -1px rgb(0 0 0 / 20%);margin:0 auto;max-width:608px;opacity:0;-webkit-transition:bottom .8s ease-out .5s,opacity .8s ease .5s;transition:bottom .8s ease-out .5s,opacity .8s ease .5s;}/*!sc*/ @media only screen and (min-width:750px){#soft-reg-wall-piano-id{left:50%;right:initial;-webkit-transform:translateX(-50%);-ms-transform:translateX(-50%);transform:translateX(-50%);width:100%;}}/*!sc*/ @media only screen and (min-width:1000px){#soft-reg-wall-piano-id{left:calc(calc((100% * 0.4166666666666667) - (24px * 0.5833333333333334) + 24px) - 10px);}}/*!sc*/ @media only screen and (max-width:749px){#soft-reg-wall-piano-id{left:3%;margin:0 auto;max-width:480px;right:3%;}}/*!sc*/ @media only screen and 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#meter-toaster-piano-id{bottom:0;left:0;opacity:0;position:fixed;right:0;-webkit-transform:translateY(100%);-ms-transform:translateY(100%);transform:translateY(100%);-webkit-transition:opacity .3s linear .5s,-webkit-transform .3s ease-in-out .5s;-webkit-transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;transition:opacity .3s linear .5s,transform .3s ease-in-out .5s;width:100%;z-index:100;}/*!sc*/ @media only screen and (min-width:750px){#meter-toaster-piano-id{margin:0;}}/*!sc*/ #meter-toaster-piano-id.meter-toaster-piano-active{opacity:1;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);}/*!sc*/ #app-prompt-piano-id,#paywall-prompt-piano-id{bottom:0;left:0;position:fixed;right:0;width:100%;z-index:45;}/*!sc*/ #app-prompt-piano-id > .tp-container-inner{position:relative;z-index:45;}/*!sc*/ #app-prompt-piano-id.app-prompt-piano-active::before,#paywall-prompt-wrapper-piano-id.paywall-prompt-piano-active::before{background:linear-gradient( 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But there are plenty of other health benefits.</p><div class="sc-1da33121-0 djsVGM"><div data-testid="article-author" class="sc-1da33121-1 kqGknt"><img alt="Sarah Pound" data-testid="author-avatar-image" height="64" src="https://static.ffx.io/images/w_64%2Ch_64%2Cc_fill%2Cg_auto:faces/q_86%2Cf_auto/278b685383eb3f59fad2e4bb47ffb7b671e53a0b" srcSet="https://static.ffx.io/images/w_64%2Ch_64%2Cc_fill%2Cg_auto:faces/q_86%2Cf_auto/278b685383eb3f59fad2e4bb47ffb7b671e53a0b, https://static.ffx.io/images/w_128%2Ch_128%2Cc_fill%2Cg_auto:faces/q_86%2Cf_auto/278b685383eb3f59fad2e4bb47ffb7b671e53a0b 2x" width="64" class="sc-4406391-0 bAQWhJ"/><div><a href="/goodfood/by/sarah-pound-p537gz" class="sc-5253e565-11 sc-1da33121-2 iczfBg gVjlrJ">Sarah Pound</a><p data-testid="article-datetime" class="sc-1da33121-4 iyjeEU"><time data-testid="storytile-timestamp" dateTime="2024-11-18T02:00:00+08:00">November 18, 2024</time></p></div></div><div class="sc-1da33121-5 dDFKwf noPrint" data-testid="article-actions"><div class="sc-1da33121-6 dqNmHJ"><div class="sc-cc955f69-0 bSBcHU"><button aria-checked="false" aria-label="Save article to read later" role="switch" type="button" class="sc-cc955f69-1 llblJV"><svg fill="none" height="24" stroke="currentColor" stroke-width="1.5" viewBox="0 0 24 24" width="24" xmlns="http://www.w3.org/2000/svg" class="sc-37ae8458-0 bShwMW"><path d="M5.75 4C5.75 3.86193 5.86193 3.75 6 3.75H18C18.1381 3.75 18.25 3.86193 18.25 4L18.25 19.7709L12.8004 16.9682C12.2981 16.7099 11.7019 16.7099 11.1996 16.9682L5.75 19.7709L5.75 4Z"></path></svg><span class="sc-cc955f69-2 huPHkX">Save</span></button><div aria-hidden="true" class="sc-13c8dc5a-0 hEjQGj" role="tooltip"><button type="button" class="sc-37ae8458-1 aHKjJ">Log in</button>, <a href="https://watoday.myfairfax.com.au/channel/cWvEleexy48f-PI5-jlBnw/members/signups/new?callback_uri=%2Fgoodfood%2Frecipes%2Fbeat-the-3pm-snack-attack-with-a-low-gi-diet-plus-three-easy-recipes-to-get-started-20241107-p5kouf.html" class="sc-5253e565-11 sc-37ae8458-5 iczfBg bAxagq">register</a> or<!-- --> <a href="https://subscribe.watoday.com.au/?promote_channel=HI_HL_GNL" class="sc-5253e565-11 sc-37ae8458-5 iczfBg bAxagq">subscribe</a> to save recipes for later.</div><div aria-hidden="true" class="sc-13c8dc5a-0 hEjQGj sc-37ae8458-3 jRZUoh" role="tooltip"><p class="sc-37ae8458-4 hRXiyX">You have reached your maximum number of saved items.</p><p>Remove items from your <a href="/goodfood/saved" class="sc-5253e565-11 sc-37ae8458-2 iczfBg OqYYh">saved list</a> to add more.</p></div><div aria-hidden="true" class="sc-13c8dc5a-0 enjNLI sc-604ab955-0 kFsJZj" role="tooltip"><p class="sc-604ab955-1 bkcRSz">Save this article for later</p><p class="sc-604ab955-2 euASXg">Add articles to your saved list and come back to them anytime.</p><button type="button" class="sc-5253e565-0 sc-5253e565-6 sc-604ab955-3 clhnVQ dXpZhL gOefEG">Got it</button></div></div><div class="sc-1da33121-7 dhWbGd"></div><div class="sc-cc955f69-0 bSBcHU"><button aria-controls="shareMenu" aria-expanded="false" aria-label="Share this content" data-ffx-event-action="cta click" data-ffx-event-attribute="article top" data-ffx-event-category="share content" data-ffx-event-label="share article" data-ffx-event-value="0" data-ffx-hittype="event" role="listbox" type="button" class="sc-cc955f69-1 llblJV"><svg height="24" fill="none" viewBox="0 0 24 24" width="24" xmlns="http://www.w3.org/2000/svg"><path d="M14 16.1961L20 11L14 5.80383V8.99999C7 8.99999 4 15 4 19C6 15 10 13 14 13V16.1961Z" fill="#0A1633"></path></svg><span class="sc-cc955f69-2 huPHkX">Share</span></button></div></div></div></div><div class="noPrint article" id="meter-prompt-piano-id"></div></header><aside class="sc-4d6f2724-0 cqwlcC"><div class="sc-4d6f2724-1 qrEAY">This recipe appears in the 20 most popular recipes of November 2025 collection.<!-- --> <a class="sc-cba76dee-0 oQxeF sc-4d6f2724-2 cPmANq" href="/goodfood/recipes/put-a-stick-in-it-we-re-done-with-november-and-these-were-the-20-most-popular-recipes-20241127-p5ktxf.html">See all <!-- -->stories<!-- -->.</a></div></aside><div class="sc-ba3b934f-0 jwfccj"><div data-testid="beyondwords-accordion-content" class="sc-ba3b934f-2 cezePF"><div data-testid="beyondwords-player-container" class="sc-ba3b934f-6 kkWxpr"><div id="beyondwords-player"></div></div></div></div><div class="sc-4adf058a-0 eYjtxP"><p>Finding it impossible to resist the 3pm snack attack? The answer might be eating more low-GI ingredients at lunch.</p><p>A Low-Glycaemic Index (low-GI) diet focuses on choosing foods that have a minimal impact on blood sugar levels, which is essential for long-term health. The Glycaemic Index (GI) measures how quickly foods containing carbohydrates raise blood sugar levels, with high-GI foods causing rapid spikes and low-GI foods providing a slower, more gradual rise. </p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_86%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c, https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_62%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_86%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c, https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_62%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c 2x"/><img alt="Porridge topped with blueberries, banana, nuts and seeds makes a filling, low-GI breakfast." loading="lazy" src="https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_86%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c" srcSet="https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_86%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c, https://static.ffx.io/images/$zoom_0.2311826086956522%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_29%2C$y_53/t_crop_custom/q_62%2Cf_auto/770e37fb694ef3bc66e2dc8aa396d9407823b66c 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Porridge topped with blueberries, banana, nuts and seeds makes a filling, low-GI breakfast.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Getty Images</span></cite></figcaption></figure><p>There’s nothing wrong with snacking – many people prefer to eat smaller meals across the whole day rather than three big meals, and research backs this eating style. But switching to low-GI foods can help to reduce unhealthy or unnecessary snacking. </p><p>Opting for low-GI foods offers many health benefits. They provide a steady release of energy, preventing blood sugar spikes and crashes that can lead to fatigue and hunger. Over time, they help improve insulin sensitivity, reducing the risk of type 2 diabetes. </p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>Low-GI foods can also support healthy weight management by promoting a sense of fullness and curbing appetite. They also contribute to heart health by helping lower LDL (bad) cholesterol levels and supporting overall cardiovascular health.</p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_86%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114, https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_62%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_86%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114, https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_62%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114 2x"/><img alt="Adam Liaw’s grilled asparagus with coddled eggs and parmesan makes a filling and low-GI meal." loading="lazy" src="https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_86%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114" srcSet="https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_86%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114, https://static.ffx.io/images/$zoom_0.3781890945472736%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_32/t_crop_custom/q_62%2Cf_auto/835ab23b6375ee60f69c452258e1e5bdfa86d114 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Adam Liaw’s grilled asparagus with coddled eggs and parmesan makes a filling and low-GI meal.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">William Meppem</span></cite></figcaption></figure><p>Including more low-GI foods in our diet is especially beneficial as we age, as they help protect against diet-related diseases such as diabetes, obesity and heart disease, promoting a balanced, sustainable lifestyle.</p><p>The Glycaemic Index (GI) is measured by observing how a carbohydrate-containing food affects blood sugar levels compared with consuming pure glucose. Each food is tested, and its GI score is assigned based on how quickly it raises blood glucose. Scores are classified as low (55 or less), medium (55 to 70), or high (70 or more).</p><div data-testid="embed-callout" class="sc-915c5cc1-0 dQjdhD"><h3 class="sc-915c5cc1-1 fuHVBU">Low-GI foods</h3><div class="sc-915c5cc1-2 dQpeGq"> <p class="">Low-GI foods are often less processed and higher in fibre, protein and fat than refined carbohydrates, helping you feel full for longer while providing nutritional benefits. Here are some examples.</p> <p class=""><strong>Low-GI legumes and legume products</strong></p> <ul><li>Lentils, chickpeas, kidney beans</li><li>Hummus</li></ul> <p class=""><strong>Low-GI grains and nuts</strong></p> <ul><li>Rolled oats, quinoa, barley</li></ul> <ul><li>Almonds, pistachios</li></ul> <p class=""><strong>Low-GI vegetables</strong></p> <ul><li>Broccoli, zucchini, spinach</li></ul> <p class=""><strong>Low-GI fruit</strong></p> <ul><li>Oranges, strawberries, blueberries, pomegranate</li></ul> <p class=""><strong>Low-GI dairy</strong></p> <ul><li>Greek yoghurt, cottage cheese, ricotta cheese, goat’s cheese</li></ul> <p class=""><strong>Low GI protein</strong></p> <ul><li>Eggs and egg whites, tofu, fish and shellfish, chicken and other poultry, beef, pork and other meat</li></ul> </div></div></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><h2>Three low-GI recipes</h2><p>These easy, family-friendly dishes are packed with low-GI ingredients, leaving you feeling sated for longer.</p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.4667%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9, https://static.ffx.io/images/$zoom_0.4667%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.4667%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9, https://static.ffx.io/images/$zoom_0.4667%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9 2x"/><img alt="A light and bright cous cous dish is an ideal partner for Syrian chicken." loading="lazy" src="https://static.ffx.io/images/$zoom_0.4667%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9" srcSet="https://static.ffx.io/images/$zoom_0.4667%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9, https://static.ffx.io/images/$zoom_0.4667%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/b9778df35ae39a8e7ad8010d61ac5198a744fef9 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>A light and bright cous cous dish is an ideal partner for Syrian chicken.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Sarah Pound</span></cite></figcaption></figure><h2><strong>Fragrant Syrian chicken with lemon </strong><strong>and pistachio cous cous</strong></h2><p>This wonderfully fragrant dish was inspired by a favourite recipe from food writer Karen Martini. I’ve added a quick and flavourful cous cous to sit alongside. The combination of lean chicken, spices and fibre-rich legumes and grains supports balanced blood sugar while adding slow-releasing energy. </p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>INGREDIENTS</strong></p><ul><li>1.2kg chicken thighs, chopped into large cubes </li><li>2 tsp sea salt</li><li>2 tbsp extra virgin olive oil</li><li>1 large brown onion, finely chopped </li><li>3 garlic cloves, finely chopped </li><li>3cm piece ginger, finely chopped</li><li>2 tsp ground cumin</li><li>2 tsp ground cinnamon</li><li>2 tsp ground turmeric</li><li>400g tin tomatoes, chopped</li><li>500ml (2 cups) chicken stock </li><li>400g tin chickpeas, drained and rinsed </li><li>1 large green zucchini, cut into half-moons </li><li>1 cup frozen green beans (optional)</li><li>115g (¾ cup) currants</li><li>1 tbsp honey</li><li>zest and juice of 1 lemon</li><li>fresh coriander leaves to serve</li></ul><p><strong>Lemon and pistachio cous cous</strong></p><ul><li>180g (1 cup) wholemeal cous cous</li><li>1¼ cups boiling chicken stock or water</li><li>handful of roughly chopped pistachios</li><li>zest and juice of 1 lemon</li><li>1 tbsp olive oil</li><li>salt and pepper</li></ul><p><strong>METHOD</strong></p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><ol><li>Season the chicken pieces with 1 teaspoon of the sea salt and set aside.</li><li>Heat oil over low-medium heat in a large saucepan or shallow casserole dish. Add the onion with 1 teaspoon of salt and gently cook for about 10 minutes, stirring occasionally. Add the garlic and ginger and cook for 2-3 minutes.</li><li>Add the cumin, cinnamon and turmeric, stirring, for 1 minute. Add the tinned tomatoes and cook for 3-5 minutes. Add chicken pieces and stock to the pan and stir gently to combine. Place the lid on the pot and simmer on low-medium heat for 20-25 minutes. </li><li>While the chicken is gently simmering, prepare the cous cous. Add the cous cous to a heatproof bowl, pour over the boiling stock or water, cover with a lid or cling film, and let it sit for 5 minutes. Remove the lid and fluff the cous cous with a fork, then mix in the pistachios, lemon zest and juice, and drizzle over the olive oil. Season with salt and pepper to taste and set aside.</li><li>Remove the lid from the saucepan and stir the chickpeas, zucchini, green beans (if using), and currants into the chicken. Add the honey, lemon zest and juice, stirring to combine. Scatter the fresh coriander leaves over both the chicken and cous cous, and serve. </li></ol><p><strong>Serves</strong> 6</p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_86%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b, https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_62%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_86%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b, https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_62%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b 2x"/><img alt="Gently spiced lamb and a herb-strewn grain salad make a healthy and satisfying meal." loading="lazy" src="https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_86%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b" srcSet="https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_86%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b, https://static.ffx.io/images/$zoom_0.6257391304347827%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_82%2C$y_124/t_crop_custom/q_62%2Cf_auto/d140bd2497bfdf16262cdf9220ae6bfdb054493b 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Gently spiced lamb and a herb-strewn grain salad make a healthy and satisfying meal.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Sarah Pound</span></cite></figcaption></figure><h2><strong>Barbecued lamb fillets with Mediterranean chickpea salad</strong></h2><p>This wholesome Mediterranean-inspired meal is nourishing, vibrant and packed with low-GI ingredients. The lamb, combined with fresh vegetables, fibre-rich chickpeas and whole grains such as cous cous, offers a balanced meal that supports sustained energy release and stable blood sugar.</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>INGREDIENTS</strong></p><ul><li>400g lamb backstrap (2 pieces in total) or 8-12 lamb cutlets </li><li>2 tbsp Moroccan spice blend</li><li>2 tbsp extra virgin olive oil</li><li>sea salt and cracked black pepper </li></ul><p><strong>Lemon and honey dressing</strong></p><ul><li>zest and juice of 1 lemon</li><li>2 tbsp extra virgin olive oil</li><li>1 tbsp apple cider vinegar </li><li>1 tsp honey</li><li>salt and pepper</li></ul><p><strong>Mediterranean chickpea salad </strong></p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><ul><li>180g (1 cup) wholemeal cous cous </li><li>1¼ cups boiling water</li><li>400g tin chickpeas, drained and rinsed </li><li>200g cherry tomatoes, quartered</li><li>1 large Lebanese cucumber, seeds removed, flesh diced</li><li>3 spring onions, finely diced</li><li>1 cup loosely packed mint leaves, roughly chopped </li><li>1 cup loosely packed parsley leaves, finely chopped </li><li>small handful of rocket or watercress, roughly chopped </li><li>150g soft goat’s cheese, crumbled</li><li>chopped mint or parsley to serve</li></ul><p><strong>METHOD</strong></p><ol><li>Quickly marinate the lamb by combining the Moroccan spice blend with the olive oil in a medium bowl. Brush the spice mix over the lamb, season well with salt and pepper, and set aside.</li><li><strong>To make the lemon and honey dressing</strong>, combine the ingredients in a small bowl or jar and mix well. Season to taste.</li><li>Heat a chargrill pan or barbecue to medium-high heat and cook the lamb for 3-4 minutes each side (200g pieces) until lightly charred, but still rare inside. For cutlets, cook on medium heat in a pan for 2-3 minutes a side or to your liking. Place the lamb in a bowl, cover with foil, and set aside to rest for 10 minutes.</li><li>Meanwhile, add the cous cous to a large heatproof bowl, pour over the boiling stock or water, cover with a lid or cling film, and let it sit for 5 minutes. Remove the lid and fluff the cous cous with a fork.</li><li>Add the drained chickpeas, cherry tomatoes, cucumber, spring onion, mint, parsley, watercress or rocket and goat’s cheese. Gently toss together.</li><li>Arrange the chickpea salad on a large serving plate. Slice the lamb and arrange it over the salad. Crumble a little more goat’s cheese on top, if desired. Add mint or parsley leaves to garnish, drizzle over the dressing, and season well to taste. </li></ol><p><strong>Serves</strong> 4</p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_86%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4, https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_62%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_86%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4, https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_62%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4 2x"/><img alt="Eat the rainbow with this colourful salsa-topped hummus." loading="lazy" src="https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_86%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4" srcSet="https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_86%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4, https://static.ffx.io/images/$zoom_0.5348405797101449%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_64%2C$y_47/t_crop_custom/q_62%2Cf_auto/e8dd9e6cf76a875ab841f30a80b683a6537e59f4 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Eat the rainbow with this colourful salsa-topped hummus.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Sarah Pound</span></cite></figcaption></figure></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><h2><strong>Lemony hummus with pomegranate salsa</strong></h2><p>Simple, fresh and colourful, this dip is perfect for balanced, health-conscious snacking and entertaining. It’s filled with low-GI ingredients that offer slow-releasing energy and fibre, while antioxidant-rich pomegranate and lemon add zing. </p><p><strong>INGREDIENTS</strong></p><p><strong>Pomegranate salsa</strong></p><ul><li>½ pomegranate, arils removed</li><li>1 small Lebanese cucumber, finely diced</li><li>200g (1 cup) cherry tomatoes, cut into quarters</li><li>½ red onion, very finely diced</li><li>3 radishes, very finely diced </li><li>½ cup mint, finely chopped</li><li>2 tbsp pine nuts, toasted</li><li>juice of 1 lemon</li></ul></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>Lemony hummus</strong></p><ul><li>2 cups home-made or store-bought hummus</li><li>1 cup Greek or natural yoghurt</li><li>1 tsp sea salt flakes</li><li>1 tsp cracked black pepper</li><li>2 tsp ground sumac to serve (optional)</li><li>extra lemon juice for serving</li><li>wholegrain crackers or toasted sourdough bread to serve</li></ul><p><strong>METHOD</strong></p><ol><li><strong>To make the pomegranate salsa</strong>,<strong> </strong>add the pomegranate arils to a medium bowl with the cucumber, cherry tomatoes, red onion, radish, mint, and pine nuts. Add half of the lemon juice, season well with salt and pepper, and toss gently. </li><li>In a separate bowl, mix together the hummus and Greek yoghurt until smooth. Add the remaining lemon juice and stir to combine. </li><li>To serve, spread the lemony hummus over a serving plate or shallow bowl using the back of a spoon. Pile the pomegranate salsa high in the middle of the serving dish, ensuring you can still see the hummus around the edges. Squeeze over a little more lemon juice, sprinkle on the sumac, if using, and serve with crackers or bread. </li></ol><p><strong>Serves</strong> 6-8 as a starter</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><aside data-testid="related-story" class="sc-19c0b090-0 iHphBG"><div class="sc-6f4f1d46-0 dJzkXj" data-an-position="1" data-testid="story-tile"><figure class="sc-8825a2fb-0 jpvxIf"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/recipes/get-smart-the-10-best-foods-to-boost-your-brain-plus-three-new-recipes-to-try-20240930-p5keqx.html" tabindex="-1"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 750px)" 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The answer might be eating more low-GI ingredients at lunch.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EA Low-Glycaemic Index (low-GI) diet focuses on choosing foods that have a minimal impact on blood sugar levels, which is essential for long-term health. 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They provide a steady release of energy, preventing blood sugar spikes and crashes that can lead to fatigue and hunger. Over time, they help improve insulin sensitivity, reducing the risk of type 2 diabetes. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003ELow-GI foods can also support healthy weight management by promoting a sense of fullness and curbing appetite. They also contribute to heart health by helping lower LDL (bad) cholesterol levels and supporting overall cardiovascular health.\u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.3781890945472736,"width":756,"offsetX":0,"offsetY":32},"type":"LANDSCAPE_3_2","credit":"William Meppem","source":"Not-For-Syndication","caption":"Adam Liaw’s grilled asparagus with coddled eggs and parmesan makes a filling and low-GI meal.","mediaId":"835ab23b6375ee60f69c452258e1e5bdfa86d114"}},{"type":"MARKUP","markup":"\u003Cp\u003EIncluding more low-GI foods in our diet is especially beneficial as we age, as they help protect against diet-related diseases such as diabetes, obesity and heart disease, promoting a balanced, sustainable lifestyle.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EThe Glycaemic Index (GI) is measured by observing how a carbohydrate-containing food affects blood sugar levels compared with consuming pure glucose. Each food is tested, and its GI score is assigned based on how quickly it raises blood glucose. Scores are classified as low (55 or less), medium (55 to 70), or high (70 or more).\u003C\u002Fp\u003E"},{"type":"CALLOUT","title":"Low-GI foods","markup":"\n\u003Cp class=\"\"\u003ELow-GI foods are often less processed and higher in fibre, protein and fat than refined carbohydrates, helping you feel full for longer while providing nutritional benefits. Here are some examples.\u003C\u002Fp\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow-GI legumes and legume products\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003ELentils, chickpeas, kidney beans\u003C\u002Fli\u003E\u003Cli\u003EHummus\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow-GI grains and nuts\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003ERolled oats, quinoa, barley\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cul\u003E\u003Cli\u003EAlmonds, pistachios\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow-GI vegetables\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003EBroccoli, zucchini, spinach\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow-GI fruit\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003EOranges, strawberries, blueberries, pomegranate\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow-GI dairy\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003EGreek yoghurt, cottage cheese, ricotta cheese, goat’s cheese\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n\n\u003Cp class=\"\"\u003E\u003Cstrong\u003ELow GI protein\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E\n\n\u003Cul\u003E\u003Cli\u003EEggs and egg whites, tofu, fish and shellfish, chicken and other poultry, beef, pork and other meat\u003C\u002Fli\u003E\u003C\u002Ful\u003E\n"},{"type":"MARKUP","markup":"\u003Ch2\u003EThree low-GI recipes\u003C\u002Fh2\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EThese easy, family-friendly dishes are packed with low-GI ingredients, leaving you feeling sated for longer.\u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.4667,"width":756,"offsetX":0,"offsetY":0},"type":"LANDSCAPE_3_2","credit":"Sarah Pound","source":"Supplied","caption":"A light and bright cous cous dish is an ideal partner for Syrian chicken.","mediaId":"b9778df35ae39a8e7ad8010d61ac5198a744fef9","animated":false,"mimeType":"image\u002Fjpeg"}},{"type":"MARKUP","markup":"\u003Ch2\u003E\u003Cstrong\u003EFragrant Syrian chicken with lemon \u003C\u002Fstrong\u003E\u003Cstrong\u003Eand pistachio cous cous\u003C\u002Fstrong\u003E\u003C\u002Fh2\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EThis wonderfully fragrant dish was inspired by a favourite recipe from food writer Karen Martini. I’ve added a quick and flavourful cous cous to sit alongside. The combination of lean chicken, spices and fibre-rich legumes and grains supports balanced blood sugar while adding slow-releasing energy. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EINGREDIENTS\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cul\u003E\u003Cli\u003E1.2kg chicken thighs, chopped into large cubes \u003C\u002Fli\u003E\u003Cli\u003E2 tsp sea salt\u003C\u002Fli\u003E\u003Cli\u003E2 tbsp extra virgin olive oil\u003C\u002Fli\u003E\u003Cli\u003E1 large brown onion, finely chopped \u003C\u002Fli\u003E\u003Cli\u003E3 garlic cloves, finely chopped \u003C\u002Fli\u003E\u003Cli\u003E3cm piece ginger, finely chopped\u003C\u002Fli\u003E\u003Cli\u003E2 tsp ground cumin\u003C\u002Fli\u003E\u003Cli\u003E2 tsp ground cinnamon\u003C\u002Fli\u003E\u003Cli\u003E2 tsp ground turmeric\u003C\u002Fli\u003E\u003Cli\u003E400g tin tomatoes, chopped\u003C\u002Fli\u003E\u003Cli\u003E500ml (2 cups) chicken stock \u003C\u002Fli\u003E\u003Cli\u003E400g tin chickpeas, drained and rinsed \u003C\u002Fli\u003E\u003Cli\u003E1 large green zucchini, cut into half-moons \u003C\u002Fli\u003E\u003Cli\u003E1 cup frozen green beans (optional)\u003C\u002Fli\u003E\u003Cli\u003E115g (¾ cup) currants\u003C\u002Fli\u003E\u003Cli\u003E1 tbsp honey\u003C\u002Fli\u003E\u003Cli\u003Ezest and juice of 1 lemon\u003C\u002Fli\u003E\u003Cli\u003Efresh coriander leaves to serve\u003C\u002Fli\u003E\u003C\u002Ful\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ELemon and pistachio cous cous\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cul\u003E\u003Cli\u003E180g (1 cup) wholemeal cous cous\u003C\u002Fli\u003E\u003Cli\u003E1¼ cups boiling chicken stock or water\u003C\u002Fli\u003E\u003Cli\u003Ehandful of roughly chopped pistachios\u003C\u002Fli\u003E\u003Cli\u003Ezest and juice of 1 lemon\u003C\u002Fli\u003E\u003Cli\u003E1 tbsp olive oil\u003C\u002Fli\u003E\u003Cli\u003Esalt and pepper\u003C\u002Fli\u003E\u003C\u002Ful\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EMETHOD\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Col\u003E\u003Cli\u003ESeason the chicken pieces with 1 teaspoon of the sea salt and set aside.\u003C\u002Fli\u003E\u003Cli\u003EHeat oil over low-medium heat in a large saucepan or shallow casserole dish. Add the onion with 1 teaspoon of salt and gently cook for about 10 minutes, stirring occasionally. Add the garlic and ginger and cook for 2-3 minutes.\u003C\u002Fli\u003E\u003Cli\u003EAdd the cumin, cinnamon and turmeric, stirring, for 1 minute. Add the tinned tomatoes and cook for 3-5 minutes. Add chicken pieces and stock to the pan and stir gently to combine. Place the lid on the pot and simmer on low-medium heat for 20-25 minutes. \u003C\u002Fli\u003E\u003Cli\u003EWhile the chicken is gently simmering, prepare the cous cous. Add the cous cous to a heatproof bowl, pour over the boiling stock or water, cover with a lid or cling film, and let it sit for 5 minutes. Remove the lid and fluff the cous cous with a fork, then mix in the pistachios, lemon zest and juice, and drizzle over the olive oil. 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