Typical Dinner 7 ounces (200 g) grilled “select” sirloin steak 1 medium baked potato with 1 tablespoon butter 1 cup salad with 1 tablespoon ranch dressing 1 slice French bread with 1 tablespoon butter 4 ounces (125 ml) red wine
Total GL: 64 Total calories: 1,003
Magic Dinner 7 ounces (200 g) grilled “select” sirloin steak 1/2 baked medium sweet potato with: 1/2 tablespoon good-for-you margarine Cinnamon Nutmeg 1/2 cup steamed broccoli 2 cups mixed greens salad with: Roasted red and yellow bell peppers 2 tablespoons oil and vinegar dressing 4 ounces (125 ml) red wine
Total GL: 12 Total calories: 481
The Fixes Replaced the white potato with half a sweet potato to dramatically decrease the GL. Eat the skin for added fiber.
Doubled the salad size. Salad is filling and full of low-GL nutrition.
Changed the ranch dressing to oil and vinegar to decrease unhealthy saturated fat and provide extra acidity, which lowers the meal’s GL.
Replaced the bread with broccoli to add vitamins and fiber and lower the GL.