Dr. Jennie Brand-Miller Kaye Foster-Powell B.SC. M. Nutri. - The Low GI Shoppers Guide to GI Values 2011: The Authoritative Source of Glycemic Index Values for 1200 Foods

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Table of Contents

About the authors

Jennie Brand-Miller, Ph.D., one of the worlds foremost authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than 25 years. Professor of Nutrition at the University of Sydney and past president of the Nutrition Society of Australia, in 2004 Brand-Miller was awarded Australias prestigious ATSE Clunies Ross Award for her commitment to advancing science and technology. She is an in-demand speaker at scientific conferences, and her laboratory at the University of Sydney is one of the worlds busiest GI-testing centers. Professor Brand-Miller is coauthor of the more than fifteen books in the internationally bestselling New Glucose Revolution series, which has more than 3.5 million copies in print worldwide.

Kaye Foster-Powell, M Nutr & Diet, an accredited dietitian-nutritionist with extensive experience in diabetes management, is the coauthor, with Dr. Brand-Miller and Fiona Atkinson, of the authoritative tables of GI and glycemic load values published in Diabetes Care. Foster-Powell is also coauthor with Brand-Miller of the more than fifteen books in the internationally bestselling New Glucose Revolution series.

Fiona Atkinson is a research dietitian and the manager of the University of Sydneys Glycemic Index Research Service (SUGiRS). Along with Jennie Brand-Miller and Kaye Foster-Powell, she is the author of the authoritative tables of GI and glycemic load values published in Diabetes Care. She is pursuing a Ph.D. at the University of Sydney focusing on the glycemic index.

Other Titles in the New Glucose Revolution Series

For the definitive overview of the glycemic index...

The Low GI Handbook: The New Glucose Revolution Guide to the Long-term Health Benefits of Low GI Eating

For a focus on recipes, shopping, and the GI in the larger nutrition picture...

The New Glucose Revolution Low GI Vegetarian Cookbook

The New Glucose Revolution Low GI Family Cookbook

The New Glucose Revolution Life Plan

The New Glucose Revolution Low GI Guide to Sugar and Energy

For a basic introduction to the GI plus the top 100 low GI foods...

The New Glucose Revolution Low GI Eating Made Easy: The Beginners Guide to Eating with the Glycemic Index

For a focus on weight loss...

The Low GI Diet Revolution: The Definitive Science-Based Weight Loss Plan

The Low GI Diet Cookbook: 100 Simple, Delicious Smart-Carb RecipesThe Proven Way to Lose Weight and Eat for Lifelong Health

The New Glucose Revolution Low GI Guide to Losing Weight

For a focus on the GI and specific health conditions...

The New Glucose Revolution for Diabetes: The Definitive Guide to Managing Diabetes and Prediabetes Using the Glycemic Index

The New Glucose Revolution Low GI Gluten-Free Eating Made Easy: The Essential Guide to the Glycemic Index and Gluten-Free Living

The New Glucose Revolution Low GI Guide to the Metabolic Syndrome and Your Heart: The Only Authoritative Guide to Using the Glycemic Index for Better Heart Health

The New Glucose Revolution What Makes My Blood Glucose Go Up... And Down?: 101 Frequently Asked Questions about Your Blood Glucose Level

The Low GI Guide to Living Well with PCOS

To stay up to date with the latest research on carbohydrates, the GI, and your health, and the latest books in the series, check out the free online monthly newsletter GI News, produced by Dr. Jennie Brand-Millers GI Group at the University of Sydney: http://ginews.blogspot.com

10 steps to a healthy low GI diet for everybody, every day, every meal

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

Understanding the GI

Using the Shoppers Guide

We have put together this handy guide full of GI values to help you put those low GI smart carb food choices into your shopping cart and on your plate. By doing so, youll satisfy your hunger, increase your energy levels, and eliminate your desire to eat more than you should.

Some foods that have been tested by accredited laboratories display the certified GI symbol. But what about the rest? With tables listing the GI of hundreds of foodsfrom breads and breakfast bars to fruit juice, fruit, and vegetablesthis book will save you time in the supermarket by directing you to the best low GI foods available.

You can use the GI tables on pages 96255 to:

find the GI of your favorite foods

compare foods within a category (two types of bread, for example)

improve your diet by finding a low GI substitute for high GI foods

put together a low GI meal

shop for low GI foods

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, as they are more filling and satisfying and reduce appetite

Facilitate weight loss

Improve blood fat profiles

Reduce risks of developing diabetes, heart disease, and 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. Its not a fad diet. There are no strict rules or regimens to follow. Its essentially about making simple adjustments to your usual eating habitssuch as swapping one type of bread or breakfast cereal for another.

Youll 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

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