Easy low glycemic lunch
This bowl delivers a complete nutritional package with lean protein (37g), moderate healthy fats (21g), and complex carbohydrates (37g). The balanced macronutrient profile promotes sustained energy, while the colorful vegetables provide essential vitamins, minerals, and antioxidants for overall health.
Blood sugar-friendly: The protein-rich chicken slows carbohydrate absorption, while quinoa has a lower glycemic impact than white rice due to its higher fiber content (5g per serving). The olive oil and feta contribute healthy fats that further flatten glucose response, and the abundant fresh vegetables add filling fiber that prevents blood sugar spikes. Following meal sequencing (vegetables first, protein second, quinoa last) enhances these blood sugar benefits.
Low GI vs. Whole GI: The difference
Quinoa (GI rating ~53)
- Traditional low GI approach: Quinoa is considered acceptable because its GI rating is lower than white rice (GI ~72). You'd be told it's a "good" carb choice.
- Whole GI Protocol approach: We recognize that quinoa eaten alone can still raise blood sugar for some women, especially those with insulin resistance. But when combined with protein (chicken), healthy fats (olive oil, feta), and fiber (vegetables) in this meal, its blood sugar impact is dramatically reduced.
Meal timing
- Traditional low GI approach: Focuses only on what foods to choose.
- Whole GI Protocol approach: Considers when you eat this meal to be equally important – making it an excellent lunch option when your body can best utilize the complex carbs in the quinoa for sustained afternoon energy.
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