Looking to manage blood sugar or improve metabolic health? Start with low-glycaemic index (GI) meals. These meals help maintain steady energy levels and support hormone health, and are ideal for conditions like diabetes or PCOS. Here's a quick overview of 10 dietitian-approved low-GI meals:

1. Overnight oats with berries: Steel-cut oats, almond milk, chia seeds, and low-carb berries.
2. Salmon with sweet potato and greens: Protein-rich salmon, fibre-packed sweet potatoes, and nutrient-dense greens.
3. Lentil curry with brown rice: Low-GI lentils paired with brown rice for steady energy.
4. Greek yoghurt bowl with fruit: Unsweetened Greek yoghurt topped with low-carb berries and nuts.
5. Quinoa salad with chickpeas: A protein and fibre-packed salad with quinoa, chickpeas, and fresh veggies.
6. Grilled chicken and barley bowl: Lean chicken, barley, and grilled vegetables for a hearty, low-GI meal.
7. Veggie frittata on whole wheat: Packed with eggs, veggies, and whole wheat toast for a balanced breakfast.
8. Beef and bean bowl: Lean beef, fibre-rich beans, and cauliflower rice for a filling, low-GI option.
9. Tuna and avocado sandwich: Whole grain bread, tuna, avocado, and healthy fats for a satisfying lunch.
10. Tofu stir-fry with buckwheat: Tofu, buckwheat noodles, and fresh veggies for a plant-based, low-GI dinner.

Why low GI matters

Low-GI meals prevent blood sugar spikes, improve insulin sensitivity, and support metabolic health. They’re especially helpful for managing diabetes and PCOS, which affects 12-18% of Australian women.

Quick comparison table

These meals are easy to prepare with everyday ingredients and are tailored to support blood sugar control and overall health. Add them to your meal plan for a healthier, balanced diet.

1. Simple overnight oats with berries

Steel-cut oats are a great choice for better blood sugar management due to their lower glycaemic effect compared to processed oats. Preparing them overnight helps reduce starch release, making them even more suitable.

To make this, mix 1/2 cup of steel-cut oats, 1 cup of unsweetened almond milk, and 2 tablespoons of chia seeds. For added benefits, include a source of protein to help maintain stable glucose levels. Finish it off with a handful of low-carb berries like raspberries or blueberries. These not only add flavour but also provide antioxidants with fewer carbs.

Store the mixture in an airtight container overnight. Add the fresh berries just before serving to keep their taste and texture intact.

2. Salmon with sweet potato and greens

This dish combines salmon for protein, sweet potatoes for fibre, and greens loaded with vitamins – perfect for steady energy and balanced blood sugar. It's easy to make and packed with nutrients.

To prepare, you'll need a 6-ounce salmon fillet, 1 cup of cubed sweet potatoes, and 2 cups of fresh greens like broccoli or asparagus. Cut the vegetables evenly to ensure they cook properly.

Start by preheating your oven to 425°F (218°C). Roast the sweet potatoes for 15 minutes. Then, add the salmon and greens to the baking sheet and cook for another 25–30 minutes, or until the salmon reaches an internal temperature of 145°F (63°C). This simple recipe is designed to support your metabolic health with everyday ingredients.

Here's how each ingredient contributes to your health:

Adding leafy greens to your meals can lower the risk of type 2 diabetes by 14%. The fibre in sweet potatoes and greens supports gut health, while the salmon's protein helps prevent blood sugar spikes.

For extra flavour, sprinkle herbs like oregano, thyme, or basil, and finish with a squeeze of fresh lemon juice. This simple touch enhances the taste without affecting the glycaemic load, making this meal both delicious and beneficial for your overall health.

3. Basic lentil curry with brown rice

Lentils paired with brown rice make a meal that supports stable blood sugar levels, thanks to lentils' low glycaemic index (21–30). This dish is packed with nutrients that help maintain steady energy throughout the day.

To prepare, sauté chopped onion and garlic in olive oil with curry powder and cumin for about 2 minutes. Add lentils, ginger, sweet potatoes, vegetable stock, and diced tomatoes. Let it simmer for 20 minutes, or until the lentils are tender.

Studies indicate that replacing half your rice portion with lentils can reduce blood glucose response by around 20%

For serving, combine 1 cup of cooked lentils with ½ cup of brown rice. Drink water alongside to assist with fibre digestion. A 100g serving of lentils contains 20g of carbohydrates and a glycaemic load of 4–6, offering energy without causing blood sugar spikes

‍Understanding carbohydrates and the glycaemic index is key to managing your energy levels and overall health. Check out our guide to learn how different carbs affect blood sugar and which ones to choose for better balance!

4. Greek yoghurt bowl with fruit

A plain Greek yoghurt bowl, with a GI of 27 ± 11, is a great source of protein and provides lasting energy. Add nutrient-packed toppings to make it even better for stabilising blood sugar levels.

Stick to unsweetened Greek yoghurt, which offers up to twice the protein and half the carbs compared to regular yoghurt.

To create a balanced, low-GI meal, combine these ingredients:

• 1 cup plain Greek yogurt (8 oz)
• ½ cup fresh berries (like raspberries, blackberries, or strawberries)
• 1 tablespoon of nuts or seeds (choose your favorite)
• Optional: Add 1 teaspoon of honey if you want a hint of sweetness.

When managing diabetes, look for yoghurts with less than 10 grams of sugar and 15 grams of carbs per serving. Pay attention to portion sizes, especially for calorie-dense toppings like nuts.

‍Research shows that 92% of yoghurts are low-GI (≤55). This meal is a great example of how simple, nutrient-rich ingredients can help keep blood sugar steady and support metabolic health. The mix of protein, healthy fats from nuts, and fibre from fruit makes for a satisfying and balanced choice.

5. Quinoa salad with chickpeas

This quinoa salad is a tasty, nutrient-packed choice that fits perfectly into a low-GI meal plan.

With a GI of about 53, quinoa salad with chickpeas combines protein and fibre to help you feel full longer. Here's the nutrient breakdown for one cup of cooked quinoa:

Quinoa is a complete protein, containing all essential amino acids, including lysine. It's also rich in magnesium, iron, and zinc. Paired with chickpeas, this salad becomes a well-rounded, satisfying meal.

Easy quinoa salad recipe

Here’s a simple recipe to make your own low-GI quinoa salad:

• Base ingredients:
  
  • 1 cup cooked quinoa (rinse thoroughly before cooking)
  • 1 cup drained and rinsed chickpeas
  • 1 cucumber, diced
  • 2 tomatoes, chopped
  • ¼ red onion, finely diced
• Dressing:
  
  • 2 tablespoons olive oil
  • Fresh lemon juice
  • 1 clove garlic, minced
  • Salt and pepper to taste

Cook the quinoa in water for 12–15 minutes, or until the water is fully absorbed. Let it cool before mixing with the other ingredients. Combine everything and toss with the dressing.

Tips to enhance the salad

For an extra boost of flavour and nutrition, try adding diced avocado for healthy fats, fresh herbs like parsley or dill, crumbled feta cheese, or sliced radishes for a crunchy texture.

The American Diabetes Association suggests choosing nutrient-dense grains for carbohydrate servings, and this quinoa salad is a great example. Store any leftovers in an airtight container in the fridge, and adjust the seasoning before serving.

Curious about how quinoa fits into a low GI diet? Check out our guide on the glycaemic index of quinoa to learn how it impacts blood sugar and whether it’s a good choice for you.

6. Grilled chicken and barley bowl

For a satisfying, low GI dinner option, try combining lean protein with whole grains in this flavourful bowl.

A ½ cup (3.3 oz) serving of pearl barley provides the following nutrients:

This dish, featuring grilled chicken and barley, delivers about 280 calories, 26 g of protein, 33 g of carbohydrates, and 5 g of fibre. Its nutrient profile helps maintain steady blood sugar levels.

Easy recipe instructions

To make this bowl, you'll need:

• 1 cup cooked pearl barley
• 6 oz grilled chicken breast
• 1 cup mixed grilled vegetables (e.g., bell pepper, zucchini, eggplant)
• Fresh arugula or mixed salad greens
• Lemon juice and olive oil dressing

Cook the barley until tender but slightly chewy (around 20 minutes). Marinate the chicken with olive oil and herbs, then grill it along with the vegetables. Assemble everything in a bowl, drizzle with the dressing, and enjoy.

Health benefits

This meal supports both blood sugar control and heart health. Barley's beta-glucan, a type of soluble fibre, is associated with a 5-8% reduction in total cholesterol when consumed at 3 g daily.

Pro tips

To make the most of this dish:

• Opt for hulled barley for its higher nutrient content [15].
• Cook barley in chicken or vegetable broth for added flavour.
• Include a variety of colourful vegetables for extra nutrients.
• Store leftovers in an airtight container for up to three days.

‍Note: Barley contains gluten, so it’s not suitable for those with coeliac disease or gluten sensitivity.

7. Veggie frittata on whole wheat

This veggie-packed frittata paired with whole wheat toast offers a satisfying mix of protein, fibre, and whole grains. It's a flavourful, nutrient-rich way to keep your energy steady throughout the day.

Easy recipe instructions

Start by whisking together 4 whole eggs, 4 egg whites, and a splash of milk. Heat a 10-inch skillet over medium heat and sauté your favourite broccoli, sweet potato, zucchini, or red bell pepper for a colourful, flavourful base.

Pour the egg mixture over the veggies, sprinkle with a little reduced-fat cheese, and pop the skillet into a preheated 400°F oven. Bake for 15–20 minutes, or until the eggs are fully set. Serve with toasted whole wheat bread to round out the meal.

Looking for inspiration? Try these vegetable combinations:

Vegetable combinations

• Mediterranean style: Roasted red peppers, spinach, and cherry tomatoes
• Australian garden: Sweet potato, broccoli, and zucchini
• Simple classic: Mushrooms, asparagus, and red onion

Pro tips

• Use about ¼ cup of vegetables per egg for the best balance.
• Toss in fresh herbs like basil, parsley, or chives for a burst of flavour.
• Sauté veggies until they’re tender before adding the eggs.
• Store leftovers in an airtight container for up to three days.

The fibre in whole wheat toast helps slow glucose absorption, making this meal a smart choice for keeping blood sugar levels steady and energy consistent.

8. Beef and bean bowl

This hearty bowl combines lean ground beef with fibre-packed beans, all served over cauliflower rice. It's a satisfying option that supports balanced blood sugar levels and overall metabolic health.

Ingredients you'll need

Here’s what you’ll need to whip up this dish:

• 1 pound lean ground beef
• 2 cups mixed beans (black and kidney)
• 4 cups cauliflower rice
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons tomato paste
• 1 can (14 oz) crushed tomatoes

Nutrition highlights

Each 1-cup serving is loaded with:

• 19.7 g protein (39% of your daily value)
• 8.4 g dietary fibre (30% of your daily value)

How to prepare it

Follow these easy steps to make your Beef and Bean Bowl:

• Heat olive oil in a skillet over medium heat. Sauté the diced onion and minced garlic until fragrant.
• Add the ground beef, cooking until browned. Season with:
  
  • 1 tablespoon sweet paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Sea salt and cracked black pepper to taste
• Stir in tomato paste and crushed tomatoes. Add the mixed beans and let the mixture simmer for about 12 minutes. This method keeps the dish flavourful and low on the glycaemic index.

Topping ideas

Finish your bowl with any of these tasty toppings:

• Mashed avocado
• Fresh coriander leaves
• Halved grape tomatoes
• Grated cheddar
• Jalapeño slices

Storing leftovers

Store leftovers in airtight containers in the refrigerator for up to three days. When reheating, warm gently and serve over fresh cauliflower rice to maintain the best flavour and texture.

Looking for drinks that help keep your blood sugar stable? Check out our list of the best low-GI beverages to include in your diet—pair them with your favourite low-GI meals for balanced energy!

9. Tuna and avocado sandwich

This protein-packed sandwich combines healthy fats with whole grains, making it a satisfying option for a low-GI meal.

Key nutritional information

• Calories: 220
• Protein: 18.1g
• Fibre: 5.4g
• Carbohydrates: 17.5g
• Healthy Fats: 9.1g

Choosing the right bread

The bread you pick sets the tone for a low-GI sandwich. Look for whole grain options with:

• At least 2g of fiber per slice
• Whole grains as the first ingredient
• A GI value of 55 or lower
• A dense texture with visible seeds and grains

These qualities ensure a hearty, low-GI base for your sandwich.

"Choosing low-GI bread isn't just about blood sugar control – it's about long-term metabolic health. Opting for fibre-rich, whole grain options can support digestion, provide lasting energy, and contribute to overall well-being." - Charlotte Battle, Vively's lead dietitian

How to build it

Follow these steps to create a delicious sandwich:

Base layer

• 2 slices of whole grain or sourdough bread (GI 48-54)
• 1 tablespoon whole-egg mayonnaise
• Fresh lettuce leaves

Tuna mix

• 5 oz olive oil-packed tuna, drained
• ¼ cup diced celery
• 2 tablespoons sliced green onion
• 1 tablespoon chopped dill pickle
• 1 teaspoon Dijon mustard
• Fresh dill

Topping

• ½ ripe avocado, sliced
• Squeeze of fresh lemon juice
• Cracked black pepper to taste

Storage tips

To keep everything fresh, store the tuna mixture in an airtight container for up to 3 days. Assemble the sandwich just before eating to preserve texture and avoid sogginess. Adding lettuce between the bread and filling helps create a barrier to prevent moisture from soaking into the bread.

Supporting blood sugar levels

This combination of protein, healthy fats, and fibre helps maintain steady blood sugar levels while keeping you energised throughout the day.

10. Tofu stir-fry with buckwheat

This dish pairs tofu with buckwheat noodles for a balanced, plant-based meal that helps maintain stable blood sugar levels. Let’s break down its nutrition and how to make it.

Nutritional highlights

• Protein: 4.3g per 3.5 oz serving
• Carbohydrates: 21.3g per 3.5 oz serving
• Fibre: 2.1g per 3.5 oz serving
• Magnesium: 65mg per 3.5 oz serving

Why buckwheat?

Buckwheat is naturally gluten-free and has a low-to-medium glycaemic index, providing steady energy. It’s packed with antioxidants like rutin and quercetin, along with key minerals such as manganese, copper, and magnesium.

Ingredients you’ll need

Main components

• Extra-firm tofu
• 100% buckwheat soba noodles
• Fresh vegetables (e.g., broccoli, carrots)
• Fresh herbs (mint, basil)

For the marinade

• Tamari or soy sauce
• Rice vinegar
• Maple syrup
• Sesame oil
• Fresh garlic and ginger
• Red pepper flakes

How to make it

1. Prepare the Tofu: Press the tofu to remove excess water, then cut it into ½-inch cubes. This ensures better texture and allows it to soak up the marinade.
2. Marinate: Mix tamari, rice vinegar, maple syrup, sesame oil, minced garlic, grated ginger, and red pepper flakes. Let the tofu marinate for at least 20 minutes.
3. Cook: Follow the package instructions to cook the buckwheat noodles. Stir-fry the vegetables first, add the marinated tofu, and finally toss in the noodles to prevent sticking.

Storage advice

Keep leftovers in an airtight container in the fridge for up to 4 days. This dish is versatile – enjoy it warm, at room temperature, or chilled. Great for meal prep!

How it supports blood sugar levels

The tofu provides protein, while the buckwheat noodles offer complex carbohydrates, creating a meal that helps keep blood sugar levels steady. The fibre and antioxidants in buckwheat contribute to metabolic health, and the vegetables boost the overall nutrient profile.

Looking for more low GI food options? Check out our guide on the top 10 low GI foods to help keep your blood sugar levels stable and support your health goals.

Conclusion

The meals highlighted above are backed by strong research connecting low glycaemic index (GI) foods to better metabolic health. Studies indicate that low GI diets can double the chances of maintaining a 5% weight loss, which may reduce diabetes risk by 58% in individuals who are overweight. Additionally, research involving 205,000 participants found that high GI diets increased the risk of type 2 diabetes by 33%, while low GI diets helped reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%.

"Balancing blood sugar with low-GI foods can be a powerful tool for supporting hormone health and overall well-being." - Dr. Michelle Woolhouse, Vively

These findings highlight the practicality of the top 10 low GI meals for improving metabolic health. Some key tips to keep in mind include:

• Keeping carbohydrate portions consistent
• Opting for whole, minimally processed foods
• Combining low GI carbs with protein or healthy fats
• Paying attention to how your body responds