Adjusting Favorite Recipes to Follow the Glycemic Index Diet

By Meri Raffetto, Rosanne Rust

Part of Glycemic Index Cookbook For Dummies Cheat Sheet

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.