Chelsea Hayes

Dairy Free/Gluten Free Low Glycemic Load Meals and Snacks Before selecting dairy free (DF) and gluten free (GF) low glycemic load meals, it is important to understand what the phrase “low glycemic load” means. Not all types of carbohydrates affect blood sugar (glucose) in the same way, which is where the glycemic index (GI) comes in. The glycemic index is a ranking system that indicates how quickly a carbohydrate food raises blood sugar. The glycemic load (GL) is a calculation that accounts for both the glycemic index AND the portion size of the food eaten. Consuming low glycemic load meals and snacks may be helpful for stabilizing blood sugar.

Some Strategies for Lowering Dietary Glycemic Load

Of course, take caution to prevent accidental intake of dairy and gluten by reading food labels carefully.

DF/GF grains okay to eat: buckwheat (kasha), quinoa, corn, flax, amaranth (caution-high GI), millet (caution-high GI), Job’s Tears (Hato Mugi), montina, sorghum, teff, wild rice, and certified gluten free oats. DF milk substitutes: almond, soy, coconut or hazelnut milk.

Dairy Free/Gluten Free Low Glycemic Load Meal and Snack Ideas

Breakfast: Egg scramble with onions, spinach, avocado and quinoa Vegetable frittata with mixed vegetables and greens; fresh fruit Plain coconut yogurt with blueberries, GF rolled oats, walnuts and cinnamon Scrambled eggs, teff bread and fresh fruit Scrambled eggs inside a low carbohydrate corn tortilla with salsa and avocado Buckwheat pilaf with a poached egg and steamed non-starchy vegetables of your choice

Lunch: Seafood/fish tacos – salmon, cod or shrimp with black beans, avocado, cabbage, cilantro and mango

salsa in GF corn tortillas Chicken, pecan, quinoa, onion and tarragon lettuce wraps Tuna or chicken salad w/egg, celery and relish w/out bun, small green salad, brown rice, orange

Ingredients with the Following Names Indicate the Presence of Dairy and Gluten:

• Gluten: Wheat (durum, graham, kamut, semolina, spelt), rye, barley, triticale, bulgur, couscous, einkorn, emmer, farro, malt (extract), malt flavoring, malt syrup

• Dairy: Casein, sodium caseinate, milk, whey, lactose, lactulose, delactosed, cream, curd, yogurt curd, ghee, lactalbumin, nougat, lactic acid starter culture, lactoglobulin, lactulose, rennet, recaldent

Increase consumption of the following: Non-starchy vegetables (ex: broccoli, kale) Beans Legumes Gluten free whole grains Fruits

Decrease consumption of the following: White potatoes White rice Cookies Cakes Candy Soft drinks

Turkey or soy burger patty w/o bun, wild rice stew, celery and cucumber sticks Stuffed tomato salad w/garbanzo beans, chopped celery, and spices; nuts and small apple Quinoa with braised collard greens or kale, toasted sliced almonds and 2 small plums

Dinner: Bean and vegetable chili with spinach salad (sprouts, chopped red pepper, sliced mushrooms,

sunflower seeds, corn, GF vinaigrette dressing) Broiled chicken breast, small baked sweet potato, stir-fried mixed veggies Tomato soup with coconut milk and fresh herbs, kasha, small green salad Large mixed green salad with grilled salmon, GF vinaigrette dressing and quinoa Stir-fried tofu w/ginger broccoli (tofu, GF tamari, olive oil, ginger, garlic, broccoli florets, mushrooms,

sesame oil, cayenne)

Snacks: Trail mix* (peanuts, raisins, sunflower seeds) and fruit Apple slices with almond butter Corn puffs* with hummus and carrots GF rolled oats* with coconut milk and berries Bean dip with bell pepper and celery sticks Sliced avocado on 1 slice GF toast

*Ensure these foods are labeled certified gluten and dairy free

Resources:1. Kirpitch AR, Maryniuk MD. The 3 R’s of glycemic index: recommendations, research, and the real world. Clinical Diabetes. 2011; 29(4): 4155-159.

doi: 10.2337/diaclin.29.4. 2. Higdon J, Drake VJ. Oregon State University: Glycemic Index and Glycemic Load. Linus Pauling Institute Micronutrient Information Center Website.

http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load. Published 2003. Updated February 2009. Accessed May 2, 2015.3. National Digestive Diseases Clearinghouse: Celiac Disease: http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/index.htm

Updated June 6, 2015

Other Potentially Helpful Ways to Lower Dietary Glycemic Load:• Food combinations: Combine higher-GI foods with lower-GI foods to reduce GL. For example, mix beans and rice together.

• Cooking time: Longer cooking times may increase the glycemic load of a food by breaking down the carbohydrate before eating it. Decrease cooking time to potentially lower the glycemic load of the food.

• Acidity: The more acidic a food is (i.e. foods with vinegar or lemon juice), the lower the GL. Drizzle some lemon juice on foods before eating or select fermented foods, which are naturally more acidic.

• Physical entrapment: The coat of fibers around beans, seeds, and plant walls in whole grains acts as a physical barrier, which slows carbohydrate breakdown. Consider wild rice, buckwheat and legumes.

• Protein/fat: Adding protein or fat to a high-GL food will decrease the overall GL of the food. For example, adding olive oil to corn or gluten free pasta would decrease the GL.

• Soluble fiber: Generally, the higher the food is in soluble fiber, the lower its GL will be. Increasing the thickness of the food parts in the intestine slows the interaction between the starch and the digestive enzymes.