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VEGETABLES Most whole vegetables Potato (new or red) Potato, baking (Rus-
AND FRUITS: & fruit Bananas set)
Sweet potato Beets French fries
Yam Raisins Fruit juices
Prunes Dates( in large
amounts)
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What is the Glycemic Index of food?
Dr. David Jenkins, a Canadian nutritional sciences professor, developed this index in the early 1980s.
It ranks carbohydrate-rich foods by how much they raise blood glucose levels in comparison with
glucose or white bread.
When you eat food that contains carbohydrates, the sugar (glucose) breaks down during diges-
tion and gives you energy. After you eat, your blood glucose level rises. The speed at which
food increases your blood glucose level is called the glycemic response.
The glycemic index ranks carbohydrate-rich foods according to this response. Those that raise
blood glucose quickly have a higher GI rating. Foods that do so more slowly have a lower one.
Generally, the lower the rating, the better the quality of carbohydrate and overall nutritional ben-
efit.
Low GI foods are usually low in calories and fat, while high in fiber, nutrients and antioxidants.
Choosing low GI foods more often has many health benefits.
Prevent obesity Low GI foods digest more slowly and stay in your stomach longer. This makes
you feel full longer. As a result, you may eat less and consume fewer calories making it easier to
control weight.
Control your appetite - Low GI carbohydrate rich foods are high in fiber and micronutrients, and as
a result leave you feeling satisfied for longer periods of time. When combined with a lean protein,
low GI carbohydrate rich foods will sustain you to your next meal by keeping cravings at bay.
Regulates energy levels throughout the day Eating low GI food helps sustain blood sugar levels
at optimal ranges. When blood sugar spikes up and then down from high GI foods the body is on a
rollercoaster and maintaining adequate energy levels becomes impossible. Low GI foods facilitate
sustained energy levels all day, every day.
Prevent type 2 diabetes High GI foods may increase the bodys demand for insulin and raise the
workload of the pancreas. Some researchers think that eating a diet rich in high GI foods for many
years may wear out the pancreas, resulting in type 2 diabetes. Eating low GI foods can ease the
demand on the pancreas, so it does not work too hard.
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Manage diabetes better Eating low GI foods helps control blood glucose levels and improves the
bodys sensitivity to insulin. These foods do not break down into sugar as quickly and so may keep
blood glucose from spiking. Your body is more able to keep up with insulin demands. Controlling
blood glucose levels is particularly important for helping those with diabetes to avoid serious compli-
cations of the disease.
Control your cholesterol level Avoiding highly refined carbohydrates, e.g. high GI foods, and eat-
ing low GI foods has been shown to increase high density lipoprotein (HDL) levels, the good choles-
terol. High HDL levels are associated with a lower prevalence of cardiovascular disease.
Avert heart disease Elevated insulin levels may be the driving factor for heart disease. High GI
foods spike blood glucose levels and insulin demand. In contrast, consuming low GI foods keep
blood glucose and insulin levels in check resulting in reduced bad low density lipoprotein (LDL) cho-
lesterol.
For more information, visit our website at www.LowGImeals.com and view our Question and Answer
page under the Low G.I. Eating tab.
Copyright 2011 - Low GI Meals. | For more information, visit our website: www.LowGImeals.com 3
Awesome Tofu Pizza
Bonus Recipe
WRITTEN BY: Laura Kalina, RD, MAdEd, a registered dietitian and co-author of Low GI Meals in
Minutes Cookbook which can help you put healthy eating into action. More than a cookbook, this
healthy lifestyle guide teaches a quick prep method, and also contains a menu plan, shopping lists,
fridge and pantry makeovers and success stories.
Copyright 2011 - Low GI Meals. | For more information, visit our website: www.LowGImeals.com 4