According to www.glycemicindex.com and the University of Sydney, "The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance."
Here is one recipe full of such options. It got rave reviews from my family.
Turkey-Black Bean Burgers
1 lb. ground turkey breast
1 c. black beans, slightly mashed
1/2 c. santa fe salsa (with corn and beans)
2 T. fresh chopped cilantro
Pepper Jack cheese
Whole wheat slider rolls
Blend ingredients and make into small patties. I tried grilling these but found they fell apart somewhat when flipping. So, I opted for a grill pan and my stovetop. Cook for 5 minutes per side and make sure the internal temperature reaches 165 degrees. Top each burger with a thin slice of pepper jack cheese, melt slightly. Garnish with a dollop of salsa and crisp lettuce leaves and place on a slider roll. Yum. Enjoy!