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Healthy Starter Recipe

Understanding the Glycemic Index

Grilled Halibut with Watermelon Salsa

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Preparation Time: About 12 minutes Serves: 6

Ingredients 4 grilled or pan-fried halibut fillets, approximately 6 oz. each 2 cups diced watermelon 3 Tbsp chopped red onion ½ cup chopped bell pepper mix: red, yellow and green 2 tsp finely-diced jalapeno pepper 2 tsp extra-virgin olive oil 3 Tbsp fresh lime juice 1 Tbsp fresh mint leaves, chopped 1/8 tsp salt, plus a pinch for the fillets 1/8 tsp pepper, plus a pinch for the fillets Preparation 1. In a large bowl, combine watermelon, onion, bell pepper and jalapenos. Drizzle with olive oil and lime juice. Toss to coat. 2. Add mint leaves, salt and pepper. Toss to mix. Cover and set aside. 3. Season fillets with salt and pepper, grill or pan fry over medium heat on a non-stick surface coated with cooking spray. Cook approximately 3-4 minutes on each side, depending on thickness. 4. Plate fillets and top with salsa. Bring to room tem- perature before serving.

What is the Glycemic Index? The Glycemic Index (GI) is a numerical system of measuring how much of a rise in blood sugar a food triggers. A GI that is 70 or more is high, a GI of 56 to 69 inclusive is medium and a GI of 55 or less is low. Eating low GI foods can help balance your blood sugars, reduce cholesterol and aid in weight loss. See Chart A. As you might expect, there are a number of factors that influence the Glycemic Index of foods. See Chart B. Practical Tips Putting this all together, there are some practical tips in managing your Glycemic Index. We suggest that you go with less processed grains such as dense, dark pumper- nickel or rye breads, whole- grains, steel-cut oats, quinoa, and sweet potatoes. Cook your pasta and veggies less. Try adding lemon juice and vinegar at meals. Consume some healthy fats and protein with meals and when eating high GI foods, keep portions small and balance with low GI foods. .............................................................

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C H A R T

Low GI Foods

Medium GI Foods

High GI Foods

• Pasta (cooked for 7 min) = 30 • Legumes = 15 • Sweet potato = 55

• Pasta (cooked for 20 min) = 65 • Banana (depends on ripeness) = 46-70

• White baking potatoes = 77-100 • White bread = 71 • Rice cakes = 90

B

C H A R T

Influence on Foods

Factors

The more processed, generally the higher the GI. The more cooked a carbohydrate food is, the higher the GI. Fructose (fruit sugar) and lactose (milk sugar) are lower GI than glucose, there- fore fruit and dairy products are usually on lower on the GI. Adding yogurt, vinegar, lemon, or tomato juice or any other natural food acid can reduce the GI by 30% with just 4tsp. Foods high in soluble fibre are lower because the soluble fibre forms a gel which inhibits how quickly the carbohy- drates are absorbed into the blood. Balancing high GI foods with protein and fat will lower the overall GI of a meal.

Processing

Cooking

Type of Sugar

Acid

Fibre

Fat and Protein content of the meal

Alexis Williams, RD ( Registered Dietician, Transition Health)

References: www.glycemicindex.com

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