How to Cook a Low-Glycemic Carbohydrate Diet

Preparing foods that are low on the glycemic index is a healthy and easy way to cook. Not only is this healthy for diabetics, but for the entire family as well. Ingredients for a low-glycemic diet include most vegetables and fruits, all meats and whole grains. Some vegetables and fruits that you want to use sparingly are potatoes, carrots, beets and watermelon, which all are registered as high on the glycemic index. Beans are also low-glycemic and can be used with many recipes. Adding fresh local vegetables to cooked black beans makes a fresh and light summer meal.

Things You'll Need

• 4 tbsp. olive oil
• 3 tomatoes
• 1 red pepper
• 1 large red onion
• 2 cloves garlic
• 1 can black beans
• 1 head romaine lettuce (prewashed)
• 1 oz. cheddar cheese
• 2 tbsp. sour cream
• salt and pepper to taste

Instructions

1. 

   Wash all of your vegetables, including the black beans. Chop tomatoes, red pepper, onion and garlic. Set tomatoes aside.

2. 

   Heat up pan with 4 tablespoons of olive oil. Throw in the garlic for two minutes. Add onion and red pepper. Saute vegetables on medium for 10 minutes.

3. 

   Add black beans to the vegetable mix. Cook for another 10 minutes until beans are warm. Add salt and pepper to taste.

4. 

   Pull apart romaine leaves to make wraps for the beans and vegetable mixture. Shred the cheddar cheese.

5. 

   Place bean and vegetable mixture on top of one romaine leaf. Top with cheddar cheese and sour cream.

Tips & Warnings

• Try substituting kidney or garbanzo beans for black beans. Both are very low on the glycemic index. In addition to olive oil, you can also use grape seed oil or walnut oil.

• Because olive oil has a low smoking temperature, remember to keep your stove at medium-low to medium. Do not use the high setting or you will burn your vegetables.

Resources

• The Glycemic Index