| The glycemic index chart is a qualitative measure | | | | 7 oz of drained borlotti beans |
| of a given food's immediacy of impact upon blood | | | | 7 oz of canned tomatoes |
| sugar levels. The GI chart ranges from 1 to 100, | | | | 1/3 cup of red wine |
| and the lower a food's score translates to less | | | | Half a vegetable stock cube |
| impact upon blood sugar levels. Foods which score | | | | A few black olives |
| high on the chart conversely cause rapid spikes in | | | | Pinch of dried herbs |
| blood sucrose levels. Experts increasingly agree | | | | Pinch of salt |
| that overall health and energy is facilitated by | | | | Cooking Instructions |
| sticking with foods with a low score. The good | | | | Place the pasta in an oven safe dish. Add the |
| news is that there are an abundance of good | | | | beans, olives, celery, tomatoes, stock cube, salt |
| recipes which allow for both health and taste. | | | | and herbs. Stir in the wine. Add water until the |
| The volatility which ensues in blood sugar levels | | | | pasta is just covered. |
| after consuming foods high on the index causes | | | | Cover with aluminum foil and bake in a 375 |
| several adverse effects. For a diabetic these | | | | degree oven for a half hour. Remove and stir. |
| consequences can be quite severe, and for others | | | | Place back in oven and cook for an additional 20 |
| they can range from feelings of lethargy to | | | | minutes removing the foil towards the end to |
| increased feelings of hunger even shortly after | | | | allow for a nice crust to form on top. |
| finishing a full meal. Foods which score under 55 | | | | And for dessert..... |
| are considered low on the table. On the other | | | | Honey Mango Mousse |
| end, foods which come in over 70 are considered | | | | Ingredients |
| high. Those in between are moderate. | | | | 4 peeled and diced mangoes |
| When there is no alternative to a high GI | | | | 2 bananas |
| ingredient there are tricks to dilute its impact. By | | | | 400 grams low fat yogurt |
| combining proteins with high index foods one can | | | | 4 teaspoons of honey |
| reduce the full effect which would be felt should | | | | 12 ice cubes |
| the high index food be eaten on its own. Good | | | | 2 teaspoons vanilla |
| recipes take advantage of this phenomenon. One | | | | This low GI dessert is easily prepared by blending |
| can maintain a healthy lifestyle while eating | | | | all the above ingredients and refrigerating for a |
| appetizing meals including dishes like this one: | | | | few hours. Simply spoon into cups and serve. |
| Ingredients | | | | One can see that these recipes are not lacking in |
| (Serves 2) | | | | appeal. Using a diet friendly and GI chart compliant |
| 3.5 oz pasta twirls | | | | cookbook allows you to control weight, increase |
| One and a half sticks of chopped celery | | | | energy, and still eat like a worldly gourmet. |