List Books » The New Glucose Revolution Low GI Eating Made Easy: The Beginner's Guide to Eating with the Glycemic Index Featuring the Top 100 Low GI Foods
Authors: Dr. Jennie Brand-Miller M.D., Kaye Foster-Powell, Kaye Foster-Powell B.SC., M. Nutri. & Diet, Philippa Sandall
ISBN-13: 9781569243855, ISBN-10: 1569243859
Format: Paperback
Publisher: Da Capo Press
Date Published: December 2005
Edition: (Non-applicable)
JENNIE BRAND-MILLER, P.H.D., one of the world’s foremost authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than 20 years. Professor of Nutrition at the University of Sydney and the President of the Nutrition Society of Australia, Brand-Miller manages a GI food-labeling program in Australia (www.gisymbol.com.au) with Diabetes Australia and the Juvenile Diabetes Research Foundation to ensure that claims about the GI are scientifically correct and applied only to nutritious foods. Winner of Australia’s prestigious ATSE Clunies Ross Award in 2004 for her commitment to advancing science and technology, Brand-Miller is one of the world’s most in-demand speakers on the GI and her laboratory at the University of Sydney is the world’s foremost GI-testing center.
KAYE FOSTER-POWELL, M. NUTR. & DIET., an accredited dietitian-nutritionist with extensive experience in diabetes management, counsels hundreds of people a year on how to improve their health and well-being and reduce their risk of diabetic complications through a low-GI diet. She is the lead author of the authoritative tables of GI and glycemic load values published in the American Journal of Clinical Nutrition.
PHILIPPA SANDALL has been freelancing in the areas of food, health, and nutrition for over 20 years. Involved in the New Glucose Revolution series since its inception in 1996, she has played a vital role in its success.
In Everyday Low GI Eating, the authors of the New York Times bestseller The New Glucose Revolution show readers how to choose low-GI carbohydratesthe ones that produce only small fluctuations in our blood glucose levelsso that they feel fuller longer and increase their energy levels, making weight loss achievable and sustainable. Jennie Brand-Miller and Kaye-Foster-Powell, along with Philippa Sandall, offer a simple overview of the GI and why it's such an effective dietary tool; a list of the top 100 low-GI foods divided into easy-to-follow sections such as fruit and veggies, breads and cereals, legumes, nuts, and indulgences; tips on low-GI cooking and shopping; and much more. Complete with a 7-day low-GI meal plan to start readers off on the right foot, Everyday Low GI Eating is a one-stop resource for all those looking for an easy way to make the switch to a low-GI lifestyle.
Part 1 | Understanding Low GI Eating | 1 |
"Just tell me what to eat!" | 3 | |
Protein-keep it lean | 5 | |
Focus on the good fats | 7 | |
Carbohydrate-it doesn't make sense to leave it out! | 10 | |
So what does GI have to do with you? | 13 | |
What are the benefits of low GI eating? | 16 | |
Getting started on low GI eating | 18 | |
GL (glycemic load) vs. GI | 20 | |
Eat low-GI carbs to lose weight | 22 | |
Low-GI carbs can reduce your risk of diabetes | 26 | |
Low-GI carbs & a healthy heart | 29 | |
Low-GI carbs & PCOS | 31 | |
Low-GI carbs & anti-aging | 32 | |
Part 2 | Everyday Low GI Eating: Making the Switch | 35 |
Low GI eating: for everybody, every day, every meal | 37 | |
Low GI eating-the basics | 38 | |
This for that | 42 | |
Low GI eating gives you a healthy balance | 43 | |
Simple steps to developing good eating habits | 47 | |
1, 2, 3 ... putting it on the plate | 48 | |
Breakfasts that sustain you through the morning | 50 | |
Light & low, the smart carb lunch | 53 | |
Take time over one main meal every day | 57 | |
Desserts for sweet finishes | 63 | |
Time for a snack | 65 | |
What to drink? | 67 | |
Living everyday low GI eating | 68 | |
Clued in on eating out? | 74 | |
Making the right choices when eating out | 77 | |
What to put in the shopping cart | 81 | |
Why it's important to read the label | 81 | |
Everyday low GI shopping | 85 | |
Ready ... set ... go-move it & lose it! | 91 | |
Part 3 | The Top 100: Low GI Food Finder | 101 |
Fruits & vegetables | 106 | |
Fruits | 109 | |
Vegetables | 133 | |
Breads & cereals | 146 | |
Bread | 149 | |
Breakfast cereals | 157 | |
Noodles | 162 | |
Pasta | 167 | |
Rice | 175 | |
Whole cereal grains | 178 | |
Legumes, including beans, peas, & lentils | 185 | |
Nuts | 200 | |
Fish & seafood | 204 | |
Lean meat, chicken, & eggs | 206 | |
Low-fat dairy foods & calcium-enriched soy products | 208 | |
Part 4 | Low GI Made Easy Tables | 223 |
Acknowledgments | 253 | |
Further Resources | 255 | |
Index | 257 | |
About the Authors | 263 |