Beat the 3pm snack attack with a low-GI diet – plus three easy recipes to get started

Finding it impossible to resist the 3pm snack attack? The answer might be eating more low-GI ingredients at lunch.

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.

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.

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.

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.

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.

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).

Three low-GI recipes

These easy, family-friendly dishes are packed with low-GI ingredients, leaving you feeling sated for longer.

Fragrant Syrian chicken with lemon and pistachio cous cous

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.

INGREDIENTS

• 1.2kg chicken thighs, chopped into large cubes
• 2 tsp sea salt
• 2 tbsp extra virgin olive oil
• 1 large brown onion, finely chopped
• 3 garlic cloves, finely chopped
• 3cm piece ginger, finely chopped
• 2 tsp ground cumin
• 2 tsp ground cinnamon
• 2 tsp ground turmeric
• 400g tin tomatoes, chopped
• 500ml (2 cups) chicken stock
• 400g tin chickpeas, drained and rinsed
• 1 large green zucchini, cut into half-moons
• 1 cup frozen green beans (optional)
• 115g (¾ cup) currants
• 1 tbsp honey
• zest and juice of 1 lemon
• fresh coriander leaves to serve

Lemon and pistachio cous cous

• 180g (1 cup) wholemeal cous cous
• 1¼ cups boiling chicken stock or water
• handful of roughly chopped pistachios
• zest and juice of 1 lemon
• 1 tbsp olive oil
• salt and pepper

METHOD

1. Season the chicken pieces with 1 teaspoon of the sea salt and set aside.
2. 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.
3. 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.
4. 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.
5. 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.

Serves 6

Barbecued lamb fillets with Mediterranean chickpea salad

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.

INGREDIENTS

• 400g lamb backstrap (2 pieces in total) or 8-12 lamb cutlets
• 2 tbsp Moroccan spice blend
• 2 tbsp extra virgin olive oil
• sea salt and cracked black pepper

Lemon and honey dressing

• zest and juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey
• salt and pepper

Mediterranean chickpea salad

• 180g (1 cup) wholemeal cous cous
• 1¼ cups boiling water
• 400g tin chickpeas, drained and rinsed
• 200g cherry tomatoes, quartered
• 1 large Lebanese cucumber, seeds removed, flesh diced
• 3 spring onions, finely diced
• 1 cup loosely packed mint leaves, roughly chopped
• 1 cup loosely packed parsley leaves, finely chopped
• small handful of rocket or watercress, roughly chopped
• 150g soft goat’s cheese, crumbled
• chopped mint or parsley to serve

METHOD

1. 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.
2. To make the lemon and honey dressing, combine the ingredients in a small bowl or jar and mix well. Season to taste.
3. 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.
4. 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.
5. Add the drained chickpeas, cherry tomatoes, cucumber, spring onion, mint, parsley, watercress or rocket and goat’s cheese. Gently toss together.
6. 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.

Serves 4

Lemony hummus with pomegranate salsa

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.

INGREDIENTS

Pomegranate salsa

• ½ pomegranate, arils removed
• 1 small Lebanese cucumber, finely diced
• 200g (1 cup) cherry tomatoes, cut into quarters
• ½ red onion, very finely diced
• 3 radishes, very finely diced
• ½ cup mint, finely chopped
• 2 tbsp pine nuts, toasted
• juice of 1 lemon

Lemony hummus

• 2 cups home-made or store-bought hummus
• 1 cup Greek or natural yoghurt
• 1 tsp sea salt flakes
• 1 tsp cracked black pepper
• 2 tsp ground sumac to serve (optional)
• extra lemon juice for serving
• wholegrain crackers or toasted sourdough bread to serve

METHOD

1. To make the pomegranate salsa, 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.
2. In a separate bowl, mix together the hummus and Greek yoghurt until smooth. Add the remaining lemon juice and stir to combine.
3. 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.

Serves 6-8 as a starter