Low Glycemic Index Chart - Soups, Oriental Cuisine, Protein Foods

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Low Glycemic Index Chart - Soups, Oriental Cuisine, Protein Foods

This low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do not raise your blood sugar. This is a low glycemic food list that includes foods commonly eaten when you dine out for oriental cuisine. The soup section of the list shows soups that may have lots of complex carbs so they are not necessarily "low carb soups," but as we have learned it is the type of carb that matters for maintaining fat loss.

Soups

bouillabaisse	chicken soup	chili	couscous
lentil	curryfish soups without potatoes	gazpacho	Italian minestrone
jambalaya	Manhatten clam chowder	onion	seafood gumbo
tomato	vegetable (no potato or corn)

You can start with a little chopped onion and minced garlic cooked in a little olive oil. Add some fish or chicken cut in pieces and sautee until slightly browned turning the meat. Add 4 - 6 cups chicken broth or water and simmer until the meat is cooked. Add some fresh vegetables and canned beans if you want a heartier soup, cook for 5 minutes longer and you have a complete low glycemic meal in a soup. Be sure to season with a teaspoon of salt, 1/4 teaspoon of pepper and your favorite herbs.

Chinese or Thai food

This oriental cuisine section of the low glycemic index chart shows the Asian foods that are typically served in Asian restaurants. Asian food has the lowest glycemic response of all take out food. Do not eat the rice. Sushi or rice rolls are the exception as they have resistant starch.

crab meat soup	asparagus soup	hot and sour soup	watercress soup
moo goo gai pan	Chinese bean thread	chicken with broccoli	lo mein
chicken with Chinese vegetables (no carrots or corn)	BBQ prok appetizer	stir fried green beans	shrimp with vegetables (no carrots or corn)
fish and seafood (no carrots or corn)

Proteins

All proteins are low glycemic and need to be included on a low glycemic index chart. Plant proteins are believed by many to be the healthiest proteins for people.

nuts

soy beans

legumes

wholegrains

All raw nuts are low glycemic and are a good source of essential fatty acids and protein and they are high in good fat. A small amount of good quality nut butter on celery or low glycemic crackers with a 6 oz. glass of milk is a great snack. If you are trying to lose fat eat no more than 7 nuts a day or 1 serving of a small amount of nut butter. You can also use nuts in salads or on hot cereal or in yogurt. Avoid the peanut butters listed on high glycemic list. Almond butter is best or sesame tahini. You can cause a glycemic load by eating too many nuts so be sure to watch your intake. Avoid salted or dry roasted nuts because they are not as nutritious and the salt is too stimulating.

And now for the animal protein...a reasonable amount of animal protein, 2 oz., eaten with vegetables or a salad is advised. Eat red meat only occasionally, chicken and fish a few times a week to better balance your consumption of omega-3 and omega-6 fatty acids.

The best animal proteins:

Eggs (not raw)	Dairy products, low fat	fish and shellfish	poultry and game
buffalo	goat

Go from Low Glycemic Index Chart back to Glycemic List of Foods.