The New Glucose Revolution Low GI Eating Made Easy The Beginner's Guide to Eating with the Glycemic Index-Featuring the Top 100 Low GI Foods

by Brand-Miller, Dr. Jennie; Foster-Powell, Kaye; Sandall, Philippa

• ISBN13: 9781569243855
• ISBN10: 1569243859
• Format: Paperback
• Copyright: 2005-11-29
• Publisher: Da Capo Lifelong Books

Summary

The verdict is in-the low-GI eating plan is the healthier, better balanced, and more flexible alternative to every other diet regimen, whether you're looking to lose weight or simply enjoy a lifetime of good health and vitality. Now, in The New Glucose Revolution Low GI Eating Made Easy, the authors of the New York Times bestseller The New Glucose Revolution offer a one-stop resource for all those who want to switch to the healthy low-GI lifestyle. This simple-to-follow guide includes: A detailed list of the top 100 low-GI foods, A clear explanation of how to choose and use low-GI foods, How to make easy substitutions from high to low-GI foods, Over 300 quick meal, snack, and treat suggestions Tips for becoming more active, Easy-to-follow A to Z food tables.

Author Biography

JENNIE BRAND-MILLER, P.H.D., one of the world’s foremost authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than 20 years. Professor of Nutrition at the University of Sydney and the President of the Nutrition Society of Australia, Brand-Miller manages a GI food-labeling program in Australia (www.gisymbol.com.au) with Diabetes Australia and the Juvenile Diabetes Research Foundation to ensure that claims about the GI are scientifically correct and applied only to nutritious foods. Winner of Australia’s prestigious ATSE Clunies Ross Award in 2004 for her commitment to advancing science and technology, Brand-Miller is one of the world’s most in-demand speakers on the GI and her laboratory at the University of Sydney is the world’s foremost GI-testing center.

KAYE FOSTER-POWELL, M. NUTR. & DIET., an accredited dietitian-nutritionist with extensive experience in diabetes management, counsels hundreds of people a year on how to improve their health and well-being and reduce their risk of diabetic complications through a low-GI diet. She is the lead author of the authoritative tables of GI and glycemic load values published in the American Journal of Clinical Nutrition.

PHILIPPA SANDALL has been freelancing in the areas of food, health, and nutrition for over 20 years. Involved in the New Glucose Revolution series since its inception in 1996, she has played a vital role in its success.

Table of Contents

PART 1: UNDERSTANDING LOW GI EATING	1	(34)
``Just tell me what to eat!''	3	(2)
Protein---keep it lean	5	(2)
Focus on the good fats	7	(3)
Carbohydrate---it doesn't make sense to leave it out!	10	(3)
So what does GI have to do with you?	13	(3)
What are the benefits of low GI eating?	16	(2)
Getting started on low GI eating	18	(2)
GL (glycemic load) vs. GI	20	(2)
Eat low-GI carbs to lose weight	22	(4)
Low-GI carbs can reduce your risk of diabetes	26	(3)
Low-GI carbs & a healthy heart	29	(2)
Low-GI carbs & PCOS	31	(1)
Low-GI carbs & anti-aging	32	(3)
PART 2: EVERYDAY LOW GI EATING: MAKING THE SWITCH	35	(66)
Low Gl eating: for everybody, every day, every meal	37	(1)
Low GI eating---the basics	38	(4)
This for that	42	(1)
Low Gl eating gives you a healthy balance	43	(4)
Simple steps to developing good eating habits	47	(1)
1, 2, 3 . . . putting it on the plate	48	(2)
Breakfasts that sustain you through the morning	50	(3)
Light & low, the smart carb lunch	53	(4)
Take time over one main meal every day	57	(6)
Desserts for sweet finishes	63	(2)
Time for a snack	65	(2)
What to drink?	67	(1)
Living everyday low Gl eating	68	(6)
Clued in on eating out?	74	(3)
Making the right choices when eating out	77	(4)
What to put in the shopping cart	81	(1)
Why it's important to read the label	81	(4)
Everyday low Gl shopping	85	(6)
Ready . . . set . . . go---move it & lose it!	91	(10)
PART 3: THE TOP 100: LOW GI FOOD FINDER	101	(122)
Fruits & vegetables	106	(40)
Fruits	109	(24)
Vegetables	133	(13)
Breads & cereals	146	(39)
Bread	149	(8)
Breakfast cereals	157	(5)
Noodles	162	(5)
Pasta	167	(8)
Rice	175	(3)
Whole cereal grains	178	(7)
Legumes, including beans, peas, & lentils	185	(15)
Nuts	200	(4)
Fish & seafood	204	(2)
Lean meat, chicken, & eggs	206	(2)
Low-fat dairy foods & calcium-enriched soy products	208	(15)
PART 4: LOW GI MADE EASY TABLES	223	(30)
Acknowledgments	253	(2)
Further Resources	255	(2)
Index	257	(6)
About the Authors	263