Glycemic index recipes allows one to eat smart while not sacrificing taste. The glycemic index (GI) is a metric which quantifies the effect upon blood sugar levels consequent to the consumption of a given food. The glycemic index rankings go from one to a hundred. Carbohydrate based foods scoring high on the index (over 69) tend to cause immediate spikes in blood glucose when eaten and therefore should be avoided. Foods which score low (under 55) facilitate steadier blood sugar levels and are hence desired. A diet mainly predicated upon low GI foods helps in both weight loss as well as the quest to maintain higher energy levels throughout the day.
Highly volatile blood sugar levels trigger unwanted side effects. Down cycles within this volatility are termed “sugar crashes”. These crashes are characterized by feelings of lethargy as well as hunger pangs even though you have just eaten. Meals crafted with low GI recipes allow avoidance of these crashes without giving up the foods you most enjoy. An example of one such easily prepared recipe is:
Spicy Trout Angel Hair Pasta
Ingredients (serves 4)
2 Tablespoons fresh lemon juice
3 Tablespoons olive oil
red chili flakes to taste
1 large crushed garlic clove
350 grams of angel hair pasta
225 grams of skinless smoked trout
Combine the olive oil, garlic, lemon juice and chili flakes in a small cooking bowl.
Prepare the pasta in boiling salted water until al done.
Place the trout, pasta and oil combination in pan and quickly saute until finished.
Garnish with parsley and serve.
For a quick lunch, one can always be GI compliant and enjoy a dish like:
Tuna Melt on Rye Bread
Ingredients (serves 2)
6 ounces canned tuna packed in water
2 chopped green onions
1 cup cooked frozen corn
2 ounces low fat shredded cheese
2 slices of rye bread