Mango salsa is the perfect accompaniment to this low-glycemic grilled salmon recipe. It complements the little kick the salmon gets from the cumin and chili powder. Of course, if you prefer less spice in your meal, simply omit the cumin and chili powder; the salmon is still wonderful with the mango salsa.Preparation time: 15 minutesCooking time: 8 minutesYield: Four servingsIngredients: One 1-pound salmon fillet, skinned Juice of 1 lemon 1 ripe mango, peeled, pitted, and diced 1 red bell pepper, chopped 1/2 medium red onion, finely chopped 1 jalapeño chile, minced 1/4 cup chopped fresh cilantro 2 tablespoons fresh lime juice 2 tablespoons orange juice Salt and pepper to taste 1/2 teaspoon cumin 1/2 teaspoon chili powder Nonstick cooking spray Instructions: Place the fish on a large sheet of aluminum foil on a oblong dish or pan.

Cooking low-glycemic foods is a wonderful tool for overall health, but it's especially beneficial for weight management and insulin resistance. Understanding the glycemic index and glycemic loads of foods, using appropriate portion sizes, sprucing up your favorite recipes, and using low-glycemic cooking techniques can start you on your way to successfully meeting all your health goals.

Before you start cooking up recipes that follow the glycemic index diet, you need to know the difference between the glycemic index and the glycemic load:The glycemic index (GI) places foods on a scale of 0 to 100, based on how fast they raise blood glucose (also known as blood sugar) levels. Foods that raise blood sugar quickly have higher GI numbers than foods that take longer to affect blood sugar.

Identifying low-glycemic foods to eat is the first step; the second step is discovering ways to cook them so that you enjoy making them part of your daily meals. Use the following tips on cooking low-glycemic grains, beans, lentils, and vegetables to help you get started:Grains: Pearl barley, quinoa, and wild rice are all examples of lower-glycemic grains.

Choosing recipes that are low to medium glycemic and lower in fat and calories is a great way to help you achieve your health and wellness goals. However, eating the appropriate portion sizes is also crucial when you cook glycemic index–based recipes; eating larger amounts of carbohydrates can raise the glycemic load of that recipe and increase the calorie level.

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.

To make these low-glycemic blueberry oatmeal muffins, you just add oats to a traditional recipe. The result is a wonderful, tasty muffin that’s perfect as part of your low-glycemic breakfast or as a healthy snack. The oats, oat flour, and blueberries provide fiber, vitamins, minerals, and antioxidants that help reduce your risk of heart disease, diabetes, stroke, and cancer.

Sautéing vegetables is a step up from boiling and steaming them. And you can keep this carrot dish low on the glycemic scale with a bit of olive oil and not too much butter. You don’t necessarily need a recipe to sauté veggies; for example, you can sauté some asparagus or spinach in a little oil and just sprinkle a little salt on top.

Vegetables are a major component of a low-glycemic diet, so eats lots of them. This low-glycemic recipe for wilted spinach with pine nuts perks up your palate with a bright lemon-dijon dressing. Prevent food boredom by trying new recipes like this one! The dressing in this recipe has lots of pizzazz — so much that you may not need to add all of it; the lemon flavor is strong.