• The Glycemic Index values for over 900 foods
• A-Z tables by food category, making it easy to find and compare high glycemic & low glycemic foodsfoods
• A low, medium or high GI rating for each food
• A shopping list of low GI essentials to make shopping quicker and healthier
• A guide to eating out and the healthiest takeaway food options
• Ideas for gluten-free eating and living.

Don’t go shopping without it!

Click Here to order your copy of the  The Low GI: Shopper’s Guide to GI Values 2010 from “Fishpond” Australia’s most trusted online bookstore!

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Remembering that a low gi diet is a lifestyle choice, rather than a “quick fix”, here are useful suggestions for following a low gi diet lifestyle when you’re eating out.

Low GI Tips For Eating Out:

•    Don’t go when you’re starving – perhaps even eat a small low gi snack before you go out
•    Avoid buffets and “all you can eat” restaurants
•    Limit alcoholic drinks
•    Order foods that have been prepared in a healthy way – steamed, stir fried, lightly roasted
•    If portions are large, split yours with someone else or order an entrée size
•    Be willing to ask for meal substitutions or adjustments – restaurants are becoming more capable of adapting to people’s varied dietary needs, including that of a low gi diet
•    Keep low-glycemic foods in mind and order the best choice available

The following are some low gi diet tips for specific types of restaurants:

Chinese
•    Clear broth soups like hot and sour, egg drop, or wonton are good choices
•    Order traditional dishes that feature smaller portions of lean proteins (meat, chicken, seafood, tofu) stir-fried with lots of assorted vegetables and tasty sauces
•    Avoid overly sweet sauces like sweet & sour, lemon, or plum. Try black bean, oyster or Szechuan instead
•    Avoid fried foods (like spring rolls, dim sims, etc) Order brown rice, if available

Thai
•    Order dishes that combine proteins (meat or tofu) with vegetables
•    Choose curry, chili, basil, lime, and fish sauces
•    Opt for long-grain rice over white rice
•    Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Greek
•    Choose roasted lamb or chicken dishes prepared with lemon and yoghurt
•    Try baked fish and chicken dishes that are healthily prepared
•    Make sure to order Greek salads
•    Avoid the filo-dough, large amounts of feta cheese, and excessive amounts of olive oil

Indian
•    Order healthily prepared legumes, chicken, fish, and vegetables
•    Try the tomato-based sauces and tandoori dishes
•    Choose basmati rice (it’s low gi!) as a side, or in biryanis, and chapati bread
•    Avoid sauces made with large amounts of butter or coconut milk

Italian
•    Choose tomato or marsala sauces
•    Order an entrée sized portion of pasta with a large serving of salad
•    If ordering pizza, choose thin-crust with low-fat cheese and loaded with vegetables
•    Avoid the white bread (high gi!) and cheesy, creamy sauces

Japanese
•    Try miso soup and soy beans (edamame) for starters
•    Choose sushi, sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
•    Order udon or soba noodles
•    Limit the rice and avoid tempura

French
•    Choose tomato/wine sauces, broth-based soups
•    Look for Mediterranean-style dishes
•    Order broiled, steamed, or poached foods
•    Be sure to order a salad or large serves of vegetables
•    Avoid the bread and high-fat sauces

Mexican
•    Order grilled seafood and chicken dishes: tacos, burritos, fajitas
•    Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
•    Avoid the cheese and refried beans
•    Limit guacamole

See! It’s easier than you think to eat out, eat well and be fully satisfied, when following the lifestyle of a low gi diet.

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Low GI Dinners – Enjoy the many low-glycemic diet possibilities available! Invest in a great low GI cookbook with lots of mouthwatering pictures, or get inspired with a few of the suggestions we’ve listed.

Consider making double batches when cooking and then freeze half for an easy low gi meal another night. Also, rather than eating up all the leftovers, keep some aside for lunches.

Keep in mind portion, sizes too. Is it really necessary to go back for seconds? Or thirds? If you feel comfortably full, stop there! Or have some more vegetables or fresh fruit to finish off instead.

If you can, do your best not to eat your evening meal too late at night. Studies have shown that eating late in the evening can cause a restless night’s sleep. That means no late night “snacks” either!

Try some of these Easy Low GI Diet Dinner Ideas:
•    Chicken/tofu stir fry with vegetables & brown rice
•    Vegetable frittata and salad
•    Salmon steak, quinoa and vegetables
•    Grilled steak & salad or steamed vegetables
•    Roasted vegetable lasagna and salad
•    Chick pea/lentil & vegetable curry with brown rice
•    Tuna & vegetable casserole with salad
•    Warm chicken/turkey/lean beef salad
•    Falafel with fresh salad vegetables in a wholemeal pita bread
•    Chilli bean or lentil casserole with brown rice and salad
•    Chicken/tofu stir fry with vegetables & brown rice

Foods to Avoid:
•    Chips, mashed or baked potatoes
•    Refined breads and pizza bases
•    Ready made pre-packaged meals
•    Takeaway meals
•    Fatty meats, sausages and meat patties
•    Instant or white rice (other than basmati)

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