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How do you follow a low GI diet if the foods in your supermarket haven’t been GI tested? Johanna Burani shares her low GI eating tips that will help you lose weight, and reduce your risk of diabetes and heart disease without worrying about numbers. We are often asked why websites like Montignac’s have different GI numbers from the database at www.glycemicindex.com. We followed up a question from a reader about the GI of beer and did some sleuthing. Read all about it in New GI Values. There are two special offers this month. First, copies of the ‘New Glucose Revolution’ DVD are available for GI News readers at a special price. And if you live in the US or Canada, there's a giveaway of 6 copies of The New Glucose Revolution for Diabetes and also 6 copies of The Diabetes and Pre-diabetes Handbook for Australian residents.
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1 July 2007
GI News—July 2007
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5 comments:
I'm a little confused. I can get my head around GI, that's easy. But now I see there's also GL. What's that? And why do I need to know it?
Hi - you don't really need to think about it at all. As you know, your blood glucose rises and falls when you eat a meal containing carbohydrate. How high it rises and how long it remains high is critically important to your health and depends on the quality of the carbohydrate (its GI value) as well as the quantity of carbohydrate in your meal. Researchers at Harvard University came up with a term that combines these two factors — glycemic load (GL). GL = GI/100 × carbs per serving.
Some carb-rich foods such as pasta — which have a good fill-up factor — have a low GI but could have a high GL if the serving size is large. Portion size still counts and there’s no denying that it is easier to overeat certain foods. This is where low GI foods are star performers — the versions with the lowest GI values also have the best fill-up factor. If you listen to your true appetite, you are far less likely to overeat when you are choosing low GI foods. When you choose low GI carbs, your diet is invariably healthy with the
appropriate quantity and quality of carbohydrate.
I am new to this and would like more information on the GI Diet. Hoping someone can provide as much feedback as possible as I think given I'm suseptible to diabetes and 40 lbs overweight, I should take my food intake more seriously.
Thank you.
hi dex,
this website has lots of information and tips you can follow. if you need info re specific topics you can do a search (on the right side of the page, tagged "Google GI news").
for some detailed, step-by-step guide you might want to look up the GI Life Plan book. good luck :)
Thanks for the nice comments Hermin. Dex, it's probably a good idea to see a dietitian. But if you want to give it a go by the book, we normally recommend Low GI Eating Made Easy these days. Life Plan (which Hermin recommends) is hard to come by in book shops but worth hunting up. However, we have covered many key topics on low GI eating in GI News plus recipes. You may want to start by searching for our November 2006 piece: The Lowdown on Reducing the GI of Your Diet.
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