Glycemic Index: Expert Guides and Resources

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.

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.

Ground turkey is a great alternative to ground beef — it’s lower in fat but still has great flavor, and it works well in low-glycemic recipes. However, because turkey is such a lean meat, it can often turn out dry. The trick is to add ingredients like onions and vegetables that release moisture into the meat. Low-Glycemic Turkey-Stuffed Peppers with Mozzarella Cheese Preparation time: 15 minutes Cooking time: 62–67 minutes Yield: 8 servings Nonstick cooking spray 8 green bell peppers, tops cut off, cored and seeded 1 tablespoon extra-virgin olive oil 1 pound lean ground turkey 1 medium onion, chopped 1/2 cup button mushrooms, sliced One 15-ounce can hominy, rinsed and drained 4 Roma tomatoes, chopped 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper 1-1/2 teaspoons dried thyme 1-1/2 teaspoons dried rosemary 1/2 teaspoon ground cumin 1 cup chicken broth 1/4 cup chopped fresh basil 1 cup grated mozzarella cheese Preheat the oven to 350 degrees F.

Following a low-glycemic diet plan is really easy to do with south-of-the-border entrees, because they’re loaded in low-glycemic ingredients like lean meats, cheese, vegetables, beans, and tortillas. Plus, you can easily change up the recipes to be spicier by adding some hot peppers, tangier by adding some citrus (like lime), or more savory by using bolder flavors like cumin.

Lemon chicken is a great, low-glycemic recipe to have on hand because it’s so versatile. You can eat the chicken as it is, or you can cook it in batches and use some of it later in the week on salads or in a light pasta dish with Italian-style dressing. Low-Glycemic Lemon Chicken Preparation time: 5 minutes Cooking time: 9–14 minutes Yield: 4 servings 2 teaspoons canola oil 4 boneless, skinless chicken breast halves Salt and pepper to taste 1 cup chicken broth 1 tablespoon lemon juice 1/2 teaspoon lemon zest 2 medium cloves garlic, minced 1 teaspoon butter In a large nonstick skillet, heat the canola oil over high heat.

The combination of flavors in this low-glycemic fruit and veggie salad may seem a bit odd when you first read through the recipe, but it’s the perfect combo for a light, refreshing summer salad. The mix of fruits and vegetables provides lots of texture and flavor, and the citrus-pineapple-cinnamon dressing brings everything together.

Beef is naturally low glycemic (because it doesn’t contain carbohydrates), and skewered beef cooked on the grill is a real taste treat. When you make this recipe, surround the cooked beef chunks with some grilled veggies, and you have a quick, delicious, and low-glycemic meal. Low-Glycemic Honey Mustard Beef Skewers Preparation time: 10 minutes, plus refrigerating time Cooking time: 4–6 minutes, plus resting time Yield: 4 servings 1 pound sirloin steak 1 tablespoon Dijon mustard 1 tablespoon extra-virgin olive oil 4 cloves garlic, finely chopped 1 tablespoon white-wine vinegar 1 tablespoon low-sodium soy sauce 1 tablespoon honey 1 tablespoon finely chopped fresh thyme leaves 1/4 teaspoon salt 1/4 teaspoon black pepper Nonstick cooking spray Cut the sirloin lengthwise in half and then cut each half lengthwise in half again.

By adding a protein source — in this case, chicken — to salad, you create a balanced meal that’s low glycemic, too. You can feel fuller and more satisfied from a loaded salad entree than from a burger and fries, with about half the calories to boot. To make this meal even faster, buy a bottle of low-fat Caesar dressing at the store and skip Step 3 altogether!