Recipe Fridays: Lentils & Brown Rice with Sautéed Onions

If you like Middle Eastern cuisine, this is your evening recipe.  If you do not know how to cook, today’s recipe is probably not the best one to start out with; but it is reasonably fast and simple, and of course– delicious!

The glycemic load…

Since you already read yesterday’s post about the difference between glycemic index and glycemic load, you know that although this dish has a high GI, it has a relatively medium GL for one serving.  That is because there is a good amount of fiber (9 g) in this dish (women need 25 g per day; men need 38 g per day) and a healthy amount of good fat (the unsaturated kind) at 23 g.  Fat slows the gastric emptying time, and therefore the speed at which the carbohydrate from the food is absorbed into the bloodstream.

The filling factor

On a scale of 1-10, 10 being Thanksgiving-day-stuffed-like-a-turkey full, this is a good 7-8 depending upon your appetite and size.


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