Glycemic Index For You

Ingredients

1 cup water

1 cup apple juice (no sugar added)

1/2 tsp. cinnamon

1 cup quinoa, well rinsed and drained

2 large red apples, diced. Can be substitute with pineapple.

1 cup chopped celery

1/2 cup dried cranberries (or raisins)

1/2 cup chopped walnuts (almonds or pinenuts)

1 cup non-fat yogurt

In a saucepan pour water, apple juice and cinnamon. Mix well then add the quinoa that has been rinsed and drained. Bring to boil over high heat, then reduce and simmer until liquid has been absorbed. Transfer to a mixing bowl, let cool and then refrigerate for 1 hour.

Once the quinoa is cold, take out from refrigerator and add apples, celery cranberries and walnuts. Mix well. Fold in yogurt and serve immediately.

Low GI breads: Soya and Linseed bread has a GI ~36; whole grain flour breads has a GI ~46-49; heavy mixed grains bread made of whole grain flours has a GI ~45; sourdough Rye bread has a GI ~48; sourdough wheat bread has a GI ~54.

Medium GI breads: Croissant has a GI ~67; hamburger bun has a GI ~61; white pita has a GI ~57; wholemeal rye bread has a GI ~62.

High GI bread: White bread has a GI ~71; bagel has a GI ~72; French baguette has a GI ~95.

Careful has to be made when seeing this numbers though. Here croissants show up to have a moderate GI value, however this is due to high content of fat (butter) that lowest the GI but increases the caloric content.