Glycemic Index Articles

Cheat Sheet / Updated 07-19-2023

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.

Article / Updated 07-09-2019

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. Low-Glycemic Blueberry Oatmeal Muffins Preparation time: 10 minutes Cooking time: 15–17 minutes Yield: 12 servings Nonstick cooking spray 1 cup oat-bran flour 1/2 cup all-purpose flour 1/2 cup quick oats 2 teaspoons baking powder 1/4 teaspoon salt 1/2 teaspoon ground cinnamon 1/2 cup granulated sugar 1 cup frozen blueberries, unsweetened 1 cup lowfat milk 1 egg plus 1 egg white, lightly beaten 1 teaspoon vanilla 2 tablespoons canola oil Preheat the oven to 400 degrees F, and spray a 12-cup muffin pan with nonstick cooking spray (or you can use paper muffin liners). In a large bowl, combine the oat-bran flour, all-purpose flour, quick oats, baking powder, salt, cinnamon, and sugar, and mix with a spoon. Add the frozen blueberries, and mix well. In a medium bowl, combine the milk, eggs, vanilla, and oil, and blend well with a spoon. Add the milk mixture to the flour mixture, and stir until the dry ingredients are moist. Fill the cups of the muffin pan 3/4 full, and bake for 15 to 17 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Per serving: Calories 156 (From Fat 40); Glycemic Load 15 (Medium); Fat 5g (Saturated 1g); Cholesterol 19mg; Sodium 73mg; Carbohydrate 25g (Dietary Fiber 2g); Protein 4g.

Article / Updated 03-26-2016

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. The trick is to avoid going overboard with the oil, or you’ll end up with a boatload of calories. Limit your oil to a few teaspoons for veggies. Low-Glycemic Sautéed Carrots with Rosemary Honey Glaze Preparation time: 2 minutes Cooking time: 14 minutes Yield: 4 servings 1 teaspoon extra-virgin olive oil 1 pound baby carrots Salt and pepper to taste 1 teaspoon butter 1 teaspoon chopped fresh rosemary 1 teaspoon chopped fresh thyme 1 tablespoon honey In a large skillet, heat the olive oil over medium-high heat. Add the carrots, and sprinkle them with salt and pepper to taste. Sauté the carrots until they begin to brown at the edges, about 12 minutes. Add the butter, rosemary, thyme, and honey to the sautéed carrots, and toss to coat them evenly. Cook over medium heat, stirring continuously, until the carrots are glazed and tender enough to pierce with a fork, about 2 minutes. Season the glazed carrots with more salt and pepper to taste, if desired, and serve. Per serving: Calories 93 (From Fat 21); Glycemic Load 3 (Low); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 206mg; Carbohydrate 17g (Dietary Fiber 3g); Protein 2g.

Article / Updated 03-26-2016

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. Also, you can use pistachios in place of the pine nuts — they’re also delicious. Low-Glycemic Wilted Spinach with Lemon and Pine Nuts Preparation time: 5 minutes Cooking time: 3–4 minutes Yield: 4 servings 2 tablespoons extra-virgin olive oil Juice of 1 lemon (about 2 to 4 tablespoons) 1/2 teaspoon dried thyme 1/4 teaspoon Dijon mustard 1 teaspoon balsamic vinegar One 10-ounce bag prewashed baby spinach 1/4 cup pine nuts Salt to taste In a small bowl, whisk together the olive oil, lemon juice, thyme, Dijon mustard, and vinegar. Set aside. In a large saucepan with a steamer basket, steam the spinach over water, put the lid on, and turn the heat up to medium-high. Cook until the spinach just wilts, about 3 to 4 minutes. (You don’t want soggy spinach, so make sure you take it out as soon as it starts to wilt.) Use a pair of tongs to remove the spinach from the steamer, and place it in a medium serving bowl; gently toss the spinach with the lemon-oil dressing until it’s coated evenly. Add the pine nuts, salt to taste, and serve. Per serving: Calories 142 (From Fat 100); Glycemic Load 0 (Low); Fat 11g (Saturated 2g); Cholesterol 0mg; Sodium 267mg; Carbohydrate 10g (Dietary Fiber 4g); Protein 4g.

Article / Updated 03-26-2016

Half a cup of quinoa has a glycemic load of around 9, making it a great and tasty low-glycemic option. Quinoa is a protein-rich grain that has a creamy texture and a nutty taste, which makes it a great base for this veggie-and-pine-nut recipe. It cooks as easily as rice and is one of the only plant-based foods that provide a complete protein (including all nine essential amino acids). Low-Glycemic Quinoa with Veggies and Toasted Pine Nuts For the best outcome, chop all the vegetables the same size. Preparation time: 10 minutes Cooking time: 15–20 minutes Yield: 6 servings 1/3 cup pine nuts 2 cups vegetable broth 1 cup quinoa, rinsed 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 red bell pepper, chopped 1/2 cup diced zucchini 1/2 cup chopped onion 1 teaspoon dried basil 1 teaspoon dried parsley 1 teaspoon dried oregano Salt and pepper to taste 3 green onions, chopped 6 lemon wedges Preheat the oven to 400 degrees. Spread the pine nuts on a cookie sheet, and bake for about 2 minutes; give them a quick stir, and then cook an additional 3 minutes or until lightly browned. Remove the nuts from the oven, place them into a small bowl, and set aside. In a medium saucepan, bring the broth to a boil over medium-high heat and add the quinoa. Reduce the heat to medium-low, and simmer, covered, until the quinoa is tender and the liquid is absorbed, about 15 to 20 minutes. While the quinoa is cooking, heat the olive oil in a medium saucepan over medium heat. Stir in the garlic, and cook until the garlic browns, about 30 seconds. Add the red bell pepper, zucchini, and onions to the garlic-oil mixture, and continue cooking over medium heat until the vegetables soften, about 5 minutes. Add the basil, parsley, oregano, and salt and pepper to taste, and cook for 1 more minute. Then stir in the cooked quinoa, green onions, and pine nuts. Divide the quinoa on 6 plates to serve, and squeeze the juice of one lemon wedge onto each serving. Per serving: Calories 199 (From Fat 72); Glycemic Load 9 (Low); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 260mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 7g.

Article / Updated 03-26-2016

Potatoes au gratin is a creamy, cheese-spiked potato dish that may not sound compatible with a low-glycemic diet. You just need to know how to choose and eat your potatoes to make them a little lower in the glycemic department. Russet potatoes have one of the highest glycemic loads of any plant-based food, but potatoes in general are also loaded with healthy nutrients like fiber and vitamin C. By using medium-glycemic potatoes like new potatoes (the little red, gold, and purple thin-skinned varieties) instead of russets — or by reducing the number of potatoes in your dish and increasing the number of other ingredients, you can enjoy your low-glycemic lifestyle and eat potatoes. In this recipe, any new variety of new potato works well; and if you can’t find Jarlsberg or Emmentaler cheese, you can use a basic Swiss cheese. Low-Glycemic Potato and Squash Gratin Preparation time: 20 minutes Cooking time: 1 hour, 10 minutes, plus resting Yield: 6 servings 2 teaspoons chopped fresh thyme 2 teaspoons fresh rosemary, stems removed, chopped Nonstick cooking spray 1 butternut squash, peeled and sliced into 1/2-inch cubes 4 large new potatoes, peeled and cut into 1/2-inch round slices 1 medium onion, finely chopped Salt to taste Black pepper to taste 2 cups fat-free half-and-half 1/3 cup coarsely grated Jarlsberg or Emmentaler cheese Preheat the oven to 375 degrees F. In a small bowl, combine the thyme and rosemary. Set aside. Spray a 9-x-13-inch glass baking dish with nonstick cooking spray. Place the squash, potatoes, and onions in the baking dish, and mix well. Sprinkle the veggies with the thyme and rosemary, and toss to coat evenly. Add salt and pepper to taste. Firmly press down on the squash and potatoes with a large spatula to evenly disperse them in the pan. Slowly pour the half-and-half over the top and down the sides of the dish, adding just enough to barely cover the vegetables so that you still see just their tops — you may need less than 2 cups. Cover the baking dish with foil, and bake for 45 to 50 minutes. Remove the foil, and sprinkle with the cheese. Continue to bake, uncovered, for 10 to 20 more minutes, or until the vegetables are tender, the cream is nearly absorbed, and the top is lightly browned. Let the veggies au gratin rest for about 10 minutes before serving. Per serving: Calories 278 (From Fat 18); Glycemic Load 18 (Medium); Fat 2g (Saturated 1g); Cholesterol 4mg; Sodium 211mg; Carbohydrate 54g (Dietary Fiber 6g); Protein 9g.

Article / Updated 03-26-2016

Polenta is a basic Italian dish of cooked cornmeal mush — a versatile food that forms the base for a variety of flavor-packed toppings. Polenta is low-glycemic and has some fiber and a small amount of B vitamins. This recipe for Baked Polenta with Tomatoes isn’t too difficult to make, but it does take some time (and gives your arm a workout since you have to stir for about 30 minutes!). Baked Polenta with Tomatoes Make Basic Polenta from the recipe that follows this one, and then you're ready to add tomatoes, basil, and Parmesan for an Italian taste treat. Preparation time: 5 minutes Cooking time: 10–15 minutes Yield: 6 servings Six 1-inch-round slices polenta (1/2 cup each), from Basic Polenta recipe Nonstick cooking spray 1 tablespoon extra-virgin olive oil 1 heirloom or 2 Roma tomatoes, cut into 6 slices 6 fresh basil leaves 2 tablespoons grated Parmesan cheese Preheat the oven to 400 degrees F. Place the polenta slices on a cookie sheet sprayed with nonstick cooking spray, and brush each slice of polenta with about 1/2 teaspoon of olive oil. Bake the polenta for 5 minutes. Remove the polenta from the oven, and layer the each slice with 1 tomato slice, 1 basil leaf, and 1 teaspoon of Parmesan. Bake for an additional 5 to 10 minutes, or until the tomatoes soften and the cheese is melted. Serve warm. Per serving: Calories 161 (From Fat 29); Glycemic Load 9 (Low); Fat 3g (Saturated 1g); Cholesterol 1mg; Sodium 760mg; Carbohydrate 29g (Dietary Fiber 1g); Protein 4g. Basic Polenta If you like, add two teaspoons of butter to give basic polenta a creamier flavor. Preparation time: 5 minutes Cooking time: 35 minutes Yield: 8 servings 7 cups water 2-1/2 teaspoons salt 1-2/3 cups coarse yellow cornmeal In a small, stockpot, bring the water to a boil over medium-high heat. Add the salt, and slowly whisk in the cornmeal. As you add the cornmeal, continue to whisk. Reduce the heat to medium–low, and stir consistently until the mixture becomes thick, forms a mass, and pulls away from the pan, about 35 minutes. If you’re cooking a meal with the polenta, serve promptly. To store it for use later in the week, spread the polenta about 1 to 2 inches thick on a nonstick baking sheet; cool completely. Cut the polenta into 2-x-2-inch squares (approximately half a cup of polenta per square), and store in the refrigerator. Per serving: Calories 129 (From Fat 4); Glycemic Load 9 (Low); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 727mg; Carbohydrate 28g (Dietary Fiber 0g); Protein 3g.

Article / Updated 03-26-2016

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

Article / Updated 03-26-2016

Looking for low-glycemic veggies with a lot of flavor and a little spicy heat? The marinade in this grilled-vegetable recipe makes any vegetable taste amazing, so feel free to mix in whatever your heart desires — mushrooms and zucchini turn out especially great. Grilling vegetables may well be the tastiest way to cook them. Grilling really brings out the flavors of the vegetables, so you can either start simple by just tossing your veggies on the grill with a little salt or add a lot of flavor by marinating your veggies before grilling them. Grilled veggies are a great option when you’re already grilling other foods in your meal, and the best part is that cleanup is a snap! Low-Glycemic Spicy Grilled Veggie Skewers Preparation time: 12 minutes, plus refrigerating time Cooking time: 8–10 minutes Yield: 6 servings 1 teaspoon ground ginger 2 tablespoons shallot, minced 1/4 cup low-sodium soy sauce 1 teaspoon rice vinegar 3 tablespoons canola oil 1 tablespoon lime juice 1/4 teaspoon crushed red pepper 1 medium zucchini, cut into 1-inch round slices 1 medium yellow squash, cut into 1-inch round slices 2 portobello mushrooms, stems cut off and quartered into 1-inch pieces 1 red bell pepper, cut into 1-inch chunks In a large, shallow container with a lid, mix together the ginger, shallot, soy sauce, vinegar, oil, lime juice, and red pepper. Place the zucchini, squash, mushrooms, and bell pepper in the container, put the lid on tightly, and shake the container until the vegetables are well coated. Let the veggies marinate for 10 to 20 minutes in the refrigerator. Skewer the vegetables onto 6 skewer sticks, alternating veggies as you go. For example, start with a piece of red pepper, and then add a piece of mushroom, a piece of zucchini, and a piece of squash; then repeat until each skewer has about 8 veggies on it. Save the marinade after you skewer all the vegetables for basting. Spray the grill with nonstick cooking spray, and then heat it to medium-high. Grill the vegetables until they’re browned and soft, about 8 to 10 minutes, turning frequently. Baste the veggies with the leftover marinade frequently throughout cooking. Serve warm. Per serving: Calories 101 (From Fat 64); Glycemic Load 1 (Low); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 616mg; Carbohydrate 7g (Dietary Fiber 2g); Protein 3g.

Article / Updated 03-26-2016

Dips add some healthy, low-glycemic ingredients to not-so-healthy chips, so make a batch of this 8-layer vegetable dip. Dips work well as low-glycemic snack or appetizer because they help you feel more satisfied when you’re eating munchies and addictive foods like chips. You have a better chance of eating fewer chips when you add healthy dips because the dips slow down your eating and allow you to feel more satisfied. Some people like to serve this dip cold, while others like it warm. If you’re in the warm camp, serve it immediately after warming the beans. If you try to warm it up later, the sour cream becomes inedible. Low-Glycemic 8-Layer Southwestern Dip Preparation time: 8 minutes Cooking time: 4–5 minutes Yield: 12 servings One 15-ounce can vegetarian refried beans 2 tablespoons water 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 1 cup shredded cheddar cheese One 4-ounce can chopped green chiles 3/4 cup chopped fresh tomatoes 1 ripe avocado, pitted, peeled, and cut into 1/2-inch chunks 1/2 cup lowfat sour cream 1/3 cup chopped green onions One 4-ounce can sliced black olives 12 ounces baked tortilla chips In a medium saucepan, heat the refried beans with about 2 tablespoons of water to make a softer, dipping consistency. Add the chili powder and cumin, and mix until the beans are heated through, about 4 to 5 minutes. Spread the warm beans on the bottom of a 9-x-13-inch serving dish or glass pan. Sprinkle a layer of shredded cheese over the beans; the cheese will melt slightly. On top of the cheese, layer in this order the chiles, tomatoes, avocado, sour cream, onions, and black olives. Serve immediately with 1 ounce of tortilla chips (about 10 chips) per serving. Per serving: Calories 243 (From Fat 80); Glycemic Load 15 (Medium); Fat 9g (Saturated 3g); Cholesterol 13mg; Sodium 512mg; Carbohydrate 35g (Dietary Fiber 6g); Protein 8g.