Tasty and Healthy Food Swaps

By Anita Oldham & Melissa Donald


Eating food that has a lower glycemic index (GI) can help you feel better and ward off disease. We have found a few easy swaps or additions to some foods you normally eat to give your body less of a sugar rush and more of the energy you need. Then try this awesome recipe for dinner that is quick, nutritious and low on the glycemic index...

Sometimes it just takes a little adjustment to a meal to take it from raising your blood sugar levels to keeping it even. Glycemic index gives you an idea about how fast your body converts carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers. Less processed foods tend to have a lower glycemic index.

55 or less = Low (good)
56- 69 = Medium
70 or higher = High (bad)

Did you know that eating meals with a lower glycemic index can:
Lower your risk of diabetes
Lower your risk of heart disease
Curb inflammation
Help you lose weight 

Try these swaps to help lower your glycemic index and live a little healthier:

Swap #1: Turn Your Sandwich into Health Food Just try swapping your bread on your sandwich for a low-glycemic bread. We suggest Ezekiel 4:9 Sprouted Grain Bread (sold in your grocery store’s health section - usually in the freezer.)

Swap #2: Make Your Dessert Health Friendly Swap out your ice cream sundae for a parfait using Greek yogurt. Add in some blueberries and strawberries, both that have a lower glycemic index, and you will feel it makes it a real treat.

Swap #3: Add Protein to Your Snack. Like to eat an apple for a snack? Add in a protein-rich food such as peanut butter or a cheese stick with your apple.


Baked Fish on Lettuce is from the cookbook A Well-Seasoned Kitchen. Homemade and unsweetened mayonnaise have a glycemic index of zero. (Be aware if you buy a mayonnaise that is sweetened with sugar that the glycemic index could be as high as 60.) Iceberg lettuce has a glycemic index of 15. The fish recommended for this recipe also has a glycemic index of 0.

Baked Fish on Lettuce:
Serves 6 Ingredients:
>4 cups shredded iceberg lettuce
>2 pounds tilapia or halibut fillets
>1 cup mayonnaise
>1 cup freshly grated Parmesan cheese
>2 green onions, chopped
>Salt and pepper to taste
>Chopped parsley

Directions: Preheat oven to 350 degrees. Grease a baking dish large enough to hold the fish fillets in one layer (preferably a dish that can double as a serving dish). Cover the bottom of the prepared dish with the shredded lettuce. Place the fish on top of the lettuce. If using individual fillets instead of one large piece of fish, you can slightly overlap the fillets to fit them in the pan. In a medium bowl, mix together the mayonnaise, Parmesan cheese, and onions. Season with salt and pepper to taste. Spread the mayonnaise mixture evenly on top of the fish. Bake for 30 minutes or until the fish is cooked through and the topping is lightly browned (see photo). Sprinkle with chopped parsley and serve. 

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