❏ Eat seven or more servings of fruit and vegetables every day
❏ Eat low GI breads and cereals, especially whole-grain versions
❏ Eat more legumes including soybeans, chickpeas, and lentils
❏ Eat nuts regularly
❏ Eat more fish and seafood
❏ Eat lean red meat, skinless chicken, and eggs
❏ Eat low fat dairy foods or calcium-enriched soy products
❏ Eat less saturated fat and replace bad fats with good mono- and polyunsaturated fats
❏ Moderate your alcohol intake
❏ Minimize your use of salt
The GI explained
The GI is a physiologically based measure of the effect carbohydrates have on blood glucose levels. It provides an easy and delicious way to eat a healthy diet and, at the same time, control fluctuations in blood glucose. After testing hundreds of foods around the world, scientists have now found that foods with a low GI will have less of an effect on blood glucose levels than foods with a high GI.
❏ Carbohydrates that break down rapidly during digestion, releasing glucose quickly into the bloodstream, have a high GI.
❏ Carbohydrates that break down slowly, releasing glucose gradually into
the bloodstream, have a low GI.
The rate of carbohydrate digestion has important implications for everybody. For most people, foods with a low GI have advantages over those with a high GI. They can:
❏ Improve blood glucose control
❏ Increase satiety. Are more filling and satisfying and reduce appetite
❏ Facilitate weight loss
❏ Improve blood fat profiles
❏ Reduce risks of diabetes, heart disease certain types of cancer
What are the benefits of a low GI diet?
Knowing the GI values of individual foods is your key to the enormous health benefits of a low GI diet. Low GI eating has science on its side. It’s not a fad diet. There are no strict rules or regimens to follow. It’s essentially about making simple adjustments to your usual eating habits—such as swapping one type of bread or breakfast cereal for another. You’ll find that you can live with it for life.
Low GI eating:
❏ Reduces your insulin levels and helps you burn fat
❏ Lowers your cholesterol levels
❏ Helps control your appetite
❏ Halves your risk of heart disease and diabetes
❏ Is suitable for your whole family
❏ Means you are eating foods closer to the way nature intended.
There are no high GI foods in Nature!
❏ Doesn’t defy common sense!
Not only that: you will feel better and have more energy—and you don’t have to deprive or discipline yourself. A low GI diet is easy and has particular benefits for people who are overweight or have diabetes, hypertension, elevated blood fats, heart disease, or the metabolic syndrome (Syndrome X).
Understanding the GI of foods helps you choose the right amount of carbohydrate and the right sort of carbohydrate for your long-term health and well-being.
A low GI diet has been scientifically proven to help people:
❏ With type 1 diabetes
❏ With type 2 diabetes
❏ With gestational diabetes (diabetes during pregnancy)
❏ Who are overweight
❏ Who have a normal weight but excess abdominal fat (central obesity or
❏ Whose blood glucose levels are higher than desirable
❏ Who have been told they have prediabetes, “impaired glucose
tolerance,” or a “touch of diabetes”
❏ With high levels of triglycerides and low levels of HDL cholesterol
❏ With metabolic syndrome (insulin resistance syndrome or
❏ Who suffer from polycystic ovarian syndrome (PCOS)
❏ Who suffer from fatty liver disease (NAFLD or NASH)
The Complete Guide to GI Values for Hundreds of Popular Foods
Newly Revised and Updated for 2012
The glycemic index tables are the key to unlocking the health benefits of a low GI diet. This newly revised edition of the Shopper’s Guide has everything you need to know in order to use the glycemic index to manage chronic conditions such as diabetes and heart disease; to lose weight; or to improve your overall well-being. With the following features, the Shopper’s Guide makes it easier than ever to incorporate low glycemic index foods into all of your meals:
4.15 x 6.75, 256 pages, 2012