Glycemic Index Cookbook For Dummies
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One of the simplest steps in adopting a low-glycemic lifestyle is looking at the foods and recipes you already like to cook and eat. You may find that some are naturally low glycemic and don't need any changes; others may need a little tweaking to fit your new lifestyle. Use the following tips to help you turn a high-glycemic favorite into a low-glycemic meal:
  • Replace higher-glycemic ingredients with lower-glycemic alternatives. For example, if your favorite stir-fry recipe calls for jasmine rice, you can easily change it to brown rice with little effect on the overall recipe.

  • Use smaller portions of high- and medium-glycemic foods. For example, if your favorite stew calls for white potatoes, which are high glycemic, you can easily include them but use a smaller amount and increase the amount of other low-glycemic vegetables in the dish.

  • Add healthy low-glycemic foods to any dish. Instead of eating a dish entirely made up of pasta, add some low-glycemic veggies like broccoli or bell peppers, and/or add some protein like chicken or salmon. Doing so decreases the amount of pasta you're eating to lessen your glycemic load for that meal.

About This Article

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Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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