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Low GI Foods & Glycemic Index for Healthy Living

Low GI Diet 12-Week Action Plan

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Low GI Diet 12 Week Action PlanThe Low GI Diet – 12 Week Action Plan is a healthy, low glycemic index, weightloss, carbohydrate-controlled diet. Discover how making the right Low Glycemic Diet choices can help you feel fuller for longer and increase your energy levels making weight loss achievable and sustainable. Develop a lifetime of healthy eating habits that can help you achieve optimum health while protecting against illness and disease.

This guide explains how you can best use the Glycemic Index for effective weight loss – how to lose weight and keep it off! It explains the difference between different carbohydrates and how low Glycemic foods can help you feel fuller longer, burn body fat, and maintain healthy lifelong eating habits.

Included you’ll find:

  • 12 weeks of menus tailored to your weight and activity level
  • 12 weeks of easy-to-follow aerobic and resistance exercises that will take just 30 mins a day
  • Tips to help you maintain weight loss for life
  • Tips to control your appetite
  • Delicious recipes and meal plans
  • The Glycemic Index tables with the Glycemic Index values of all your favourite foods.

The result: A slimmer, fitter, healthier you for the rest of your life!

Brought to you by the author of the worldwide bestselling The New Glucose Revolution series on the glycemic index.  Start losing weight and improving your overall health today.

CLICK HERE to Order your copy of  The Low GI Diet – 12 Week Action Plan from “Fishpond”, Australia’s most trusted online bookstore.

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The New Glucose Revolution

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The New Glucose RevolutionIf you’re health conscious, seeking weightloss, or looking for an in depth understanding of the the glycemic index and how to incorporate it into your everyday low glycemic diet, this is a fabulous reference!

The New Glucose Revolution divides carbohydrates according to their GI into two categories. One is high GI: carbohydrates that break down quickly during digestion, leading to fast and high blood-glucose response. The other is low GI: carbohydrates that break down slowly during digestion, leading to a gradual glucose release.

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Low GI Diet Tips #2

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Following a Low GI Diet doesn’t have to be complicated! And, there’s no need to forever consult low gi food lists, once you come to understand that it’s really just about eating foods as close as possible to their original state in nature, with minimal processing.

Here are a few additional tips to help with a low gi diet lifestyle –

Reduce (or eliminate!) sugary foods!

Do we really need all of those refined sugar laden sweets, soft drinks, fruit drinks, desserts, cakes and biscuits? Probably not! There are many great alternatives so make a conscious effort to make more natural low gi diet choices. Check out the great low gi dessert and low gi snack suggestion on this website, or perhaps you could even invest in a great low gi cookbook.

However, you also need to mindful of all the hidden sugars in foods. Once you start reading more and more product labels, you’ll find refined sugar in just about everything on the supermarket shelves – from canned vegetables, flavoured tuna, savoury biscuits, baked beans … and the list goes on! And if we’re not careful, our daily sugar intake can climb rapidly without even being aware.

Eat small, regular meals

Missing meals is never a good idea! … Your blood sugar levels will fall too low causing fatique, mental … And it definitely won’t help with your weight loss goals either! Your low glycemic diet should start each day with a healthy low gi breakfast for sustained energy. Allow yourself a midmorning low gi snack, a good lunch, a low glycemic mid afternoon snack, and finally a balanced evening meal. It’s better to graze on smaller meals and healthy, low glycemic snacks than to eat three large meals a day. Also avoid the temptation for late evening nibbles that can also be disruptive to sleep.

Go for at least two low glycemic meals each day

Ideally it would be best if all of our meals were low GI, but with our busy lifestyles, together and the availability fast foods and takeaways, causes us to occasionally stray off course with our low gi diet. If we can strive for at least two solid low gi meals each day, we’re at least able to sustain relatively steady blood sugar levels for the most part, and can improve from there. A lifestyle of low gi eating becomes a habit with practice. Begin with a good breakfast and have lots of pre-prepared snacks on hand, and you’re half way there!

A  low gi diet is really very simple, but it does take time to make it a way of life. You’ll feel better, more alive, and more full of energy, making it all worthwhile!

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Low Glycemic Diet – Why?

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Why Do I Need a Low Glycemic Diet?

Low Glycemic Diet vs High Glycemic Diet – Did you know:

  • Australia has recently taken over from the USA as the “fattest” nation on earth, with 2 out of every 3 people either overweight or obese.
  • We have over 3 million people with diabetes, plus half that number again who don’t even know it.
  • The rate of type 2 diabetes in children is increasing every year – and historically this disease didn’t affect people until over 40.
  • Among adults, the leading cause of death is heart related diseases, with 50% of heart attacks occurring before the age of 60 … with the first symptom being sudden death.
  • One in two women over 60 have osteoporosis?
  • Depression is believed to be the next huge epidemic to affect the western world.
  • Three out of every four people will have at least one degenerative disease by age 65?

The frightening thing about these statistics is that, despite the greatest advancements in medicine, the effects of ill health are accelerating at alarming rates. So, why is this happening?

These diseases are thought to be largely lifestyle-related … and the food that we eat is a big factor … with changes that have occurred in our eating from a low GI diet to a high GI diet.

Let’s think back to our great, great grandparents time. Food was prepared in the home, largely straight from the tree to the table or the field to the plate. Carbohydrates arrived as in-season fruits & vegetables, beans and wholegrain cereals. Our ancestors ate low gi foods naturally. They didn’t have the white, bleached, fluffy flour (with the husk and nutritious “germ”removed) that made up most of the breads, cakes, pastries, cereals and pasta we eat today. Instant porridge, instant rice, and 5-minute noodles were non-existent – low gi foods were plentiful! “Glycemic” wasn’t a word that was readily used!

It was a time when food was nutrient rich and it didn’t come from supermarkets. It wasn’t overly processed or pre-packaged, and colourings, flavourings, preservatives, additives and E-numbers were unheard of! (It didn’t need the “Low Glycemic” symbol on the packaging!) In fact, the bulk of the “processing” of the food happened after it was eaten … within the body itself! It took the body a long time to process the complex carbohydrates, fibre and healthy built-in nutrients and oils the food inherently contained. This provided the body with a gradual release of sugars into the bloodstream, leaving people feeling full and satisfied until their next meal. This was eating the way nature intended it, and sadly, very few of us have forgotten to eat that way, yet a low Glycemic  diet is the most natural way of eating!

Nowadays, our modern (and very common) high glycemic diet plays havoc within our bodies – our heavily processed, nutrient depleted foods are digested too quickly causing our blood sugar levels to spike rapidly. To combat this spike in blood sugar, our bodies quickly respond by releasing large amounts of insulin, to lower the high levels of blood sugar. Unfortunately, it does its job too well and rather than lowering the blood sugar to a more desired level, it causes the levels to plummet. This sets up a roller-coaster of extreme high and low levels of blood sugar which, over time,  can send our bodies into a state of insulin resistance. This means our bodies aren’t as sensitive to the insulin as they once were … and so begins the path of weight gain and ill health.

That’s where understanding the Glycemic Index and a low glycemic index diet lifestlye can help us! As we begin to know which foods (and combinations of foods) can keep our blood sugar and insulin levels stable, we can begin to keep our health in check. Decide now to go low gi!

Read more about What Is the Glycemic Index and the Glycemic Index List of Foods.

Download a comprehensive Low Glycemic Food List at the top right of our HOME PAGE

What is the Glycemic Index?

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What is the Glycemic Index?

You may have heard about the Glycemic Index …

but what does it really mean? … and how important is it for your health? … What is a low glycemic diet?
Very simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. This index is measured against pure glucose, which has a value of 100 on the index.  The index ranges from 0 to 100 with:

0-55  =  Low-GI              56-69  =  Moderate-GI         70-100  =  High-GI

High GI 70-100   Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, and cause marked fluctuations in blood sugar levels.
Medium GI 56-69   Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI 0-55   Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady … and provide you with proven benefits for your health!

Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you’re looking to either lose weight, or maintain your existing weight, a low GI diet lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI meals may show immediate benefits.

In term of long terms health, Low GI Diets are important to reduce the risk of developing type 2 diabetes or heart disease. However, if you’ve already been diagnosed with diabetes, low GI diets have been shown to improve  both lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes-related complications.

More and more health benefits associated with choosing a low glycemic index diet are constantly being realised, but the ones we’ve listed are certainly already impressive …

  • Control and stabilise your blood sugar levels
  • Raise your HDL (“good”) cholesterol
  • Lower your LDL (“bad”) cholesterol levels
  • Assist you with weight loss
  • Manage symptoms of polycystic ovary syndrome (PCOS)
  • Improve your body’s sensitivity to insulin
  • Lower your risk of type 2 diabetes
  • Lower your risk of heart disease
  • Improve your energy levels and general wellbeing

So, to get started, just do your best to avoid high Glycemic foods as much as possible … and simply choose medium or low GI foods wherever you can! It becomes very easy once your understand the basics, and it certainly doesn’t mean that you’ll be forever consulting charts and adding up numbers to succeed. Begin simply, by continuing to learn a little about the glycemic index and you’ll be on your way to a satisfying and tasty low glycemic diet lifestyle.

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Glycemic Index List of Foods

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Glycemic Index List of Foods

A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.

  • High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels.
  • Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
  • Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!

Low GI foods are often the ones with “good” carbohydrates, low fat, high dietary fiber, vitamins and minerals. These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone!

But … one word of warning … watch out for companies branding their products with “Low GI” labels. Just because a food is low GI, doesn’t necessarily make it a good food! Some foods may have a low GI, but may be high in “bad” fats, or are high in additives, flavourings, colourings, or preservatives. Always check the full ingredients list! … And also ensure that a large proportion of the foods that you eat are as minimally processed as possible!

When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.

Also check out Low GI Diet Tips to help make a low GI diet lifestyle easier to follow!

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Glycemic Index List of Foods

(Find a more comprehensive & Downloadable Food List, at the top right of this page)

 

Glycemic Index List of Foods

Low GI Food List – Glycemic Index Food List

The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures. This will explain the variation you may see amongst different GI Food Lists.

For a more comprehensive 3 page list – Download the full GLYCEMIC INDEX FOOD LIST of 180+ Low GI Foods – TOP RIGHT of the HOME PAGE – Just enter your name and email for instant access. 

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Low GI Foods – Grains & Cereals

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Low GI Foods - Grains and CerealsGrains and Cereals can make or break your low glycemic diet goals! They can be ranked with either a very low glycemic index rating or a very high glycemic index ranking, largely depending on how they’ve been processed.

At the bottom of the traditional food pyramid you would have always found the recommendation of numerous servings of bread and grains daily. Unfortunately, not all grains are equal! Sadly, processing often leaves a fibre poor, nutrient depleted starch with an incredibly high glycemic score, often-times equal to that of pure glucose.

Breakfast Cereals are often the worst. Most cereals found in supermarket aisles are very high glycemic, sugar laden, and nutrient poor. Sadly, many people, particularly children, begin their day with a poor breakfast choice that sets them up to be hungry a short time later, with rapidly spiking and falling blood sugar levels. Even instant oats, long time believed to be a nutritious choice, are very high glycemic. Instead, choose steel cut or rolled oats as your preferred grain – or you can try other low gi grains like quinoa, millet and buckwheat as well. Perhaps you could even go without a grain for breakfast. Start discovering the vast array of great low gi foods for breakfast that are available, when you start considering a low gi diet as a way of life.

Bread – As far as bread goes, the supersoft, white, fluffy bread that we see almost everywhere, has little resemblance to the whole wheat grain we see growing in the fields. All the goodness has been removed. Instead, choose heavy, wholegrain breads (where you can actually see the grains – and there are far too many to count!) Even better, choose sprouted grain breads, or pumpernickel, usually available from health food stores. Also, consider experimenting with grains other than wheat – rye, spelt, barley and rice are great choices to begin with. And don’t forget the seeds too – sunflower, linseeds, pumpkin, poppy, linseed and more. Some of the nicest breads available are from small traditional bakeries and markets rather than supermarket shelves. Although they may sometimes appear to be slightly more expensive, you’ll soon find that a small slice or too will go a long way. Low gi foods definitely don’t have to be boring!

Highly Processed Grains – Sadly, for many people, processed grains and cereal foods make up far too much of their diet, often leaving little room for quality fruits, vegetables, legumes and protein. As a general rule, if you think of a dinner plate, low gi grains, cereals and starchy vegetables, like potatoes, should only take up one quarter of your plate, leaving another quarter for good quality proteins, and the remaining half for fresh or lightly cooked vegetables or salad.

Always choose whole grain breads, brown or basmati rice, whole wheat pasta, quinoa, and experiment with some of the ancient grains (often found in health food stores and some progressive supermarkets).

Not only do wholegrain low gi foods maintain steady blood sugar levels, and keep you feeling satisfied for longer, they also increase your fibre intake. Research is showing again and again that an increased consumption of wholegrain low gi foods is associated with a greatly reduced incidence of cancers, heart disease and diabetes.

Remember, a low gi diet doesn’t need to be complicated! Just eat foods as close as possible to their natural state in nature, and you can’t go wrong – that’s all there is to low gi foods and a low glycemic deit!

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