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
fresh parsley
Cooking Instructions
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
Cooking Instructions
Prepare a non stick pan with cooking spray.
Saute the onions for a few minutes.
Add the tuna and corn. Continue to saute for 3 more minutes.
Place finished mixture on top of bread, sprinkle with the cheese, and broil until the cheese is melted.
All courses of each meal can be crafted with low glycemic index recipes. Dessert is no exception:
Baked Apples
Ingredients (serves 4)
Four apples
A couple of cashews
8 dried apricots
4 shots of your favorite rum
1 teaspoon cinnamon
Cooking Instructions
Pre-heat oven to 375 degrees.
Core the apples. Cut a horizontal skin deep line around each apple.
Stuff the apples with the apricots and cashews and place in an oven-safe dish.
Pour a shot of the rum into each apple.
Sprinkle each apple with cinnamon.
Cook the apples at 375 degrees for 45 minutes.
With recipes like these one is able to remain GI compliant while still enjoying great food. Focusing on low GI foods along with good overall nutrition and a good fitness regimen allows you to maintain energy, lose weight, and maintain better all around health. There are many good GI cognizant cookbooks containing myriad recipes like the ones described here.