Glycemic Index Cookbook For Dummies
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Pasta is one of the toughest foods to incorporate into a low-glycemic diet because most pastas fall into the high-glycemic category. But you can go low-glycemic and still enjoy pasta if you’re smart about it:

  • Use low- to medium-glycemic pastas like whole-wheat spaghetti, tortellini, and vermicelli in place of some of the higher-glycemic choices like penne, linguini or fusilli.

  • Add vegetables and lean protein sources to your pasta so you eat less pasta per serving.

  • Enjoy high-glycemic pasta in moderation while balancing out the rest of your day with low-glycemic food choices.

In the meantime, enjoy this tasty pasta salad that carries a medium glycemic load:

Low-Glycemic Summer Pasta Salad

Preparation time: 10 minutes

Cooking time: 13–15 minutes

Yield: 8 servings

6 quarts of water

One 16-ounce package whole-wheat or regular spaghetti

1 cup broccoli florets

1 cup cherry tomatoes, halved

1 large orange or yellow bell pepper, chopped

1/2 cup chopped onion

1/4 cup chopped fresh basil

Italian-style lowfat salad dressing to taste

  1. In a large saucepan, bring the water to a boil over medium-high heat. Add the spaghetti, reduce the heat to low, and cook the pasta until it’s tender, about 8 to 10 minutes. Drain and set aside.

  2. While the pasta is cooking, steam the broccoli in a separate pan until it’s just tender, about 5 minutes. Set aside.

  3. In a large bowl, combine the spaghetti, broccoli, tomatoes, bell pepper, onion, and basil. Stir in about 1/4 cup of the salad dressing, gradually adding more to taste until everything’s well coated. Either serve warm or refrigerate and serve cold later.

Per serving: Calories 244 (From Fat 41); Glycemic Load 18 (Medium); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 130mg; Carbohydrate 46g (Dietary Fiber 8g); Protein 9g.

About This Article

This article is from the book:

About the book authors:

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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