The GI, or glycemic index, ranks carbohydrate-containing foods according to how much they raise your blood sugar levels. Low-GI carbohydrates help you keep your blood sugar levels more stable, while high-GI carbs make your blood sugar levels go on a roller coaster ride. Following a low-GI diet is a good way to lose weight, while feeling energized throughout the day. The ingredients in the filling of a quiche, such as eggs, nonstarchy vegetables, cheese, meat, milk, cream or seasonings, have a very low GI value because they contain very little carbohydrates. The crust, however, can have a high or low GI, depending on the ingredients used.
Stone-Ground Whole-Grain Flour
Most quiche recipes use white flour to make the crust of a quiche, although some call for whole-wheat flour. In either case, the resulting crust will have a high GI value. To lower the GI of your quiche, use stone-ground whole-grain flour. Stone-ground whole-wheat flour yields good results. Use it in the same amount indicated in your original recipe. You can also add a bit of oat bran to increase the fiber content and further reduce the glycemic impact of your quiche.
Old-Fashioned Oats
The larger the oat flakes, the lower the GI. Avoid instant or minute oats and choose plain, old-fashioned oatmeal instead. You can grind it in a food processor until you obtain a flourlike consistency. Use this oat flour to prepare the crust of your quiche, following the instructions in your recipe. You can replace the regular flour with the same amount of oat flour.
Barley and Quinoa
Barley and quinoa are two healthy, low-GI grains that can improve the nutritional value of your quiche recipe. Whether you choose to use barley, quinoa or a mixture of both grains, you will need to first cook them according to the instructions on the package. Once cooked, drain the barley or quinoa and pulse in a food processor until smooth. Add some butter or olive oil and a little bit of baking powder and press into the bottom or your pie plate. Use a spoon to flatten it on the bottom and sides of the plate.
Sweet Potatoes
For an interesting and easy variation on your traditional quiche recipe, use sweet potatoes to prepare the crust. Sweet potatoes, unlike regular potatoes, have a low GI. First, boil your potato until cooked. Then, you can either slice it finely and arrange the slices at the bottom of your quiche plate, or you can pulse your baked sweet potato in a food processor until smooth, add a bit of olive oil or butter and baking powder if desired, and press it into the bottom of your pie plate. Either way, you will have a delicious low-GI quiche to enjoy.
