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    www.dummies.comcheatsheettheglycemicindexdiet

    spine=.76”The Glycemic

    Index Diet

    FOR

    DUMmIES‰by Meri Rafetto, RD, LDN

    The Glycemic

    Index Diet

    FOR

    DUMmIES‰The Glycemic Index Diet For Dummies?

    Published by

    Wiley Publishing, Inc.

    111 River St.

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    www.wiley.com

    Copyright ? 2010 by Wiley Publishing, Inc., Indianapolis, Indiana

    Published simultaneously in Canada

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    All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated

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    Library of Congress Control Number: 2009941926

    ISBN: 978-0-470-53870-8

    Manufactured in the United States of America

    10 9 8 7 6 5 4 3 2 1About the Author

    Meri Raffetto, RD, LDN is a registered dietitian and recognized professional

    in the area of nutrition and wellness. With a Bachelor of Science in nutrition

    and psychology, Meri has extensive experience in nutritional counseling, edu-

    cation, and medical nutrition therapy. She has worked in several specialty

    clinics, including eating disorders, weight management, heart health, and

    maternity support. Meri has also worked on a weight loss research study and

    developed nutrition programs for hospitals and corporate wellness.

    Meri is a member of the American Dietetic Association and served as the

    president for the California Tri-County Dietetic Association. She is the owner

    of Real Living Nutrition Services, providing one of the only interactive online

    weight-management programs where people can work one on one with a

    dietitian to get advice, support, and coaching to create sustainable changes.

    She has discussed weight-loss topics on numerous radio shows and has been

    quoted in magazines and newspapers around the country.Dedication

    This book is dedicated to my triplets, Gwen, Grant, and Brianne, for a crazy

    and wonderful ride during this writing process that I will never forget. I also

    want to dedicate this book to my husband, Mark, for his patience, encourage-

    ment, and incredible support during this time.

    Author’s Acknowledgments

    Being pregnant with triplets during this writing process made for a some-

    times crazy and diffcult time. The following team of people helped me to

    fnish on time and gave me amazing support — more than I could have asked

    for. You are all such a compassionate group of people, making this a wonder-

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    and provide valuable information for readers. It was so great to work with

    someone who had the same goal in mind as me: helping people reach their

    weight-loss and health goals in a realistic way so they can achieve long-term

    results. My heartfelt gratitude for her understanding and help during some

    tough times, going well beyond her project editor duties.

    A major thank you to Rachel Nix for also going above and beyond with the

    technical review of this book.

    And fnally, a million thanks to Lynn Grieger for helping me to pick up the

    pieces and fnish this project with such ease. You are a true professional,writer, and friend.Publisher’s Acknowledgments

    We’re proud of this book; please send us your comments at http:dummies.custhelp.com.

    For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974,outside the U.S. at 317-572-3993, or fax 317-572-4002.

    Some of the people who helped bring this book to market include the following:

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    Composition Services

    Debbie Stailey, Director of Composition ServicesContents at a Glance

    Introduction ................................................................ 1

    Part I: Exploring the Glycemic Index as

    a Weight-Loss Tool ....................................................... 7

    Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight .........9

    Chapter 2: All Carbs Aren’t Created Equal ...................................................................25

    Chapter 3: Why and How a Low-Glycemic Diet Works for Weight Loss ...................37

    Chapter 4: Taking Portion Size into Account with the Glycemic Load .....................49

    Chapter 5: Determining How Going Low-Glycemic Can Work for You .....................59

    Part II: Switching to a Low-Glycemic Diet ................... 73

    Chapter 6: Preparing Yourself for a Successful Weight-Loss Program .....................75

    Chapter 7: Adding Low-Glycemic Foods to Your Meals..............................................87

    Chapter 8: Raising the Bar on Your Metabolism .........................................................97

    Chapter 9: Presenting Foolproof Healthy-Eating Strategies .....................................109

    Chapter 10: Navigating the Grocery Store ..................................................................123

    Part III: Overcoming Challenges and Obstacles .......... 137

    Chapter 11: Guidelines for Dining Out ........................................................................139

    Chapter 12: Navigating Special Occasions .................................................................155

    Chapter 13: Dealing with Weight-Loss Pitfalls ...........................................................167

    Chapter 14: Finding a Support System ........................................................................181

    Part IV: Cooking and Eating the Low-Glycemic Way ... 191

    Chapter 15: Low-Glycemic Cooking Tips and Techniques .......................................193

    Chapter 16: Breakfast Recipes to Start Your Day Off Right .....................................205

    Chapter 17: Luscious Yet Easy Lunches .....................................................................221

    Chapter 18: Delicious Dinner Recipes .........................................................................237

    Chapter 19: Healthy (And Yummy) Snacks and Desserts ........................................255Part V: Improving Your Overall Lifestyle:

    Other Health Connections ......................................... 267

    Chapter 20: From Goals to Habits: Making True Lifestyle Changes ........................269

    Chapter 21: Incorporating Exercise into Your Life ....................................................283

    Chapter 22: Not Just for Weight Loss: Battling Disease

    with a Low-Glycemic Diet ...........................................................................................297

    Part VI: The Part of Tens .......................................... 311

    Chapter 23: Ten Myths about the Glycemic Index ....................................................313

    Chapter 24: Ten Surprising Low-Glycemic Foods ......................................................317

    Chapter 25: Ten Low-Glycemic Foods with Great Health Benefits ..........................321

    Part VII: Appendixes ................................................ 325

    Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide .......327

    Appendix B: Metric Conversion Guide ........................................................................337

    Index ...................................................................... 341Recipes at a Glance

    Beverages

    T Almond Banana Smoothie .......................................................................................211

    T Peanut Butter Smoothie ..........................................................................................213

    T Very Berry Smoothie ................................................................................................212

    Breakfast Foods

    T Almond Granola ........................................................................................................214

    T Baked Apples for Oatmeal .......................................................................................209

    T Basil, Tomato, and Goat Cheese Egg Scramble ....................................................219

    T Granola and Blueberry Parfait ................................................................................216

    T Oatmeal, Almond, Cranberry Bars .........................................................................215

    T Puffed Chile Relleno Casserole ...............................................................................217

    T Veggie Frittata ...........................................................................................................218

    Desserts

    T Apple Crisp ................................................................................................................265

    T Crustless Pumpkin Pie .............................................................................................264

    T Frozen-Fruit Smoothie Pops ....................................................................................263

    Entrees

    Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes ...................................249

    T Barley Risotto with Asparagus and Toasted Almonds ........................................252

    Beef Fajitas ......................................................................................................................244

    T Broccoli, Brown Rice, and Cashew Casserole ......................................................253

    Garlic Chicken Stir-Fry with Quinoa ............................................................................239

    Grilled Chicken and Vegetable Skewers......................................................................241

    Grilled Garlic-Lime Tenderloin .....................................................................................245

    Grilled Pesto Salmon .....................................................................................................248

    Lime Shrimp with MangoPineapple Brown Rice ......................................................250

    Quick Chicken Tacos .....................................................................................................240Lighter Meals and Snacks

    Chicken Burritos with Poblano Chiles ........................................................................236

    Fish Tacos .......................................................................................................................235

    T Grilled Zucchini Mini Pizzas ....................................................................................261

    Mexican Casserole .........................................................................................................227

    T Polenta Casserole with Tomato Sauce and Mozzarella .......................................228

    T Traditional Hummus ................................................................................................262

    T Yummiest, Ugliest Black Bean Dip .........................................................................260

    Salads

    Curry Chicken Salad ......................................................................................................224

    Grilled Chicken Spinach Salad .....................................................................................232

    Lemon Chicken Salad ....................................................................................................223

    T Mixed Greens with Walnuts, Pears, and Goat Cheese .........................................231

    Spinach Salad with Chicken, Oranges, and Toasted Almonds .................................233

    Tuna Salad with Olives and Red Peppers ...................................................................225

    Soups

    Vegetable, Barley, and Turkey Soup ...........................................................................242

    White Bean and Chicken Chili ......................................................................................238

    Introduction ................................................................. 1

    About This Book ..............................................................................................1

    Conventions Used in This Book .....................................................................2

    Foolish Assumptions .......................................................................................2

    What You’re Not to Read ................................................................................3

    How This Book Is Organized ..........................................................................3

    Part I: Exploring the Glycemic Index as a Weight-Loss Tool ............3

    Part II: Switching to a Low-Glycemic Diet ...........................................3

    Part III: Overcoming Challenges and Obstacles .................................4

    Part IV: Cooking and Eating the Low-Glycemic Way ......................... 4

    Part V: Improving Your Overall Lifestyle:

    Other Health Connections ................................................................4

    Part VI: The Part of Tens .......................................................................5

    Part VII: Appendixes .............................................................................. 5

    Icons Used in This Book .................................................................................5

    Where to Go from Here ...................................................................................6

    Part I: Exploring the Glycemic Index as

    a Weight-Loss Tool ....................................................... 7

    Chapter 1: Introducing the Glycemic Index and

    How to Use It to Lose Weight 9

    Getting to Know the Glycemic Index .............................................................9

    Measuring the glycemic index............................................................10

    Introducing the glycemic load ...........................................................11

    How Does the Glycemic Index Work for Weight Loss? .............................13

    Getting the 411 on blood sugar ..........................................................13

    Understanding the role of carbohydrates ........................................14

    Seeing how insulin plays a part..........................................................16

    Putting it all together...........................................................................16

    Moving beyond Traditional Diet Plans .......................................................17

    Embracing lifestyle change and abandoning

    the temporary diet ...........................................................................17

    Tossing strict rules out the window ..................................................18

    Planning, cooking, and enjoying healthy meals ...............................19

    Making exercise a part of your life ....................................................19

    Looking at Other Benefits of a Low-Glycemic Diet ....................................20

    Better blood sugar and insulin control .............................................20

    Disease prevention ..............................................................................21

    Increased energy ..................................................................................22

    Improved mood ....................................................................................23The Glycemic Index Diet For Dummies

    xiv

    Chapter 2: All Carbs Aren’t Created Equal 25

    Distinguishing Friendly Carbs from Foes ...................................................25

    Measuring a Food’s Glycemic Index ............................................................26

    Comparing foods to pure sugar with human help ...........................27

    Keeping a couple limitations in mind ................................................29

    Defining Low-, Medium-, and High-Glycemic Foods ..................................30

    Seeing How Fiber Fits into the Mix ..............................................................31

    Fiber and blood sugar control............................................................32

    Low-glycemichigh-fiber, a winning combination ............................33

    Chapter 3: Why and How a Low-Glycemic Diet

    Works for Weight Loss 37

    Regulating Insulin and Blood Glucose ........................................................37

    Keeping blood glucose levels down ..................................................38

    Controlling food cravings ...................................................................40

    Suppressing Your Appetite Naturally .........................................................42

    Feeling fuller with fiber .......................................................................42

    Bumping up your fullness hormones with low-glycemic foods .....42

    Combining Low-Glycemic Foods with Calorie Awareness .......................43

    Understanding why calories still count ............................................43

    Knowing that low-glycemic doesn’t always mean low-calorie .......45

    Keeping portion sizes under control .................................................45

    Eating More of the Right Foods to Lose More Weight ..............................46

    Choosing lots of fruits and vegetables ..............................................46

    Including healthy fats and protein.....................................................47

    Chapter 4: Taking Portion Size into Account

    with the Glycemic Load 49

    Going from the Glycemic Index to the Glycemic Load .............................49

    Calculating Glycemic Load ...........................................................................51

    Doing the math .....................................................................................51

    Figuring out what the numbers mean ...............................................52

    Factoring in portion sizes ...................................................................52

    Embracing High-GILow-GL Foods ...............................................................54

    Checking Out How Glycemic Load Varies among Popular Foods ...........55

    Chapter 5: Determining How Going Low-Glycemic

    Can Work for You 59

    Considering Your Weight-Loss Goals ..........................................................59

    Defining healthy weight loss ..............................................................60

    Reviewing the pros and cons of different

    approaches to weight loss ..............................................................61xv

    Taking a Close Look at Your Dieting History .............................................63

    Evaluating types of diets you’ve tried ...............................................63

    Rethinking restrictive dieting .............................................................64

    Putting a stop to yo-yo dieting ...........................................................65

    Asking yourself the right questions...................................................66

    Do You Have Insulin Resistance? ................................................................67

    Health conditions related to insulin resistance ...............................67

    Characteristics of insulin resistance .................................................68

    How a low-glycemic lifestyle can help ..............................................69

    Considering a Low-Glycemic Diet if You Have Kids or Are Pregnant .....69

    Helping kids have a healthy relationship with food ........................70

    Managing weight and blood sugar while pregnant ..........................71

    Part II: Switching to a Low-Glycemic Diet .................... 73

    Chapter 6: Preparing Yourself for a Successful

    Weight-Loss Program 75

    Getting and Staying in the Right Mindset ...................................................75

    Creating your vision ............................................................................76

    Turning your vision into an affirmation ............................................77

    Using positive language ......................................................................79

    Setting Goals You Can Actually Achieve ....................................................79

    Being realistic .......................................................................................80

    Making your goals practical ...............................................................80

    Choosing “want to” rather than “have to” goals ..............................80

    Strengthening your goals ....................................................................81

    Focusing Your Choices with a Food Journal ..............................................81

    What to Expect When Starting Your Journey ............................................83

    A shift in priorities ...............................................................................84

    An adventure with new foods ............................................................84

    New habits ............................................................................................85

    Feeling out of your comfort zone at first ..........................................86

    Chapter 7: Adding Low-Glycemic Foods to Your Meals 87

    Using the Glycemic Index .............................................................................87

    Starting with small steps .....................................................................88

    Comparing your current food choices

    to see where you can make swaps .................................................88

    Replacing High-Glycemic Grains with Low-Glycemic Ones ......................89

    Finding some new old favorites .........................................................90

    Scoping out the best breads ...............................................................91

    Picking the right pastas.......................................................................92The Glycemic Index Diet For Dummies

    xvi

    Upping Your Servings of Fruits and Vegetables ........................................93

    Adding volume to your meals ............................................................94

    Using fruits and veggies as your top weight-loss tools ...................94

    Broadening Your Taste Buds’ Horizons with Beans .................................95

    Reaping the many benefits of legumes .............................................96

    Avoiding digestive discomfort by slowly

    adding legumes to your diet ...........................................................96

    Chapter 8: Raising the Bar on Your Metabolism 97

    Understanding Basal Metabolic Rate ..........................................................97

    Looking at metabolism influences that

    are largely out of your control .......................................................98

    Measuring your metabolic rate ..........................................................99

    Using your metabolic rate as a weight-loss tool ............................100

    Simple Strategies for Increasing Your Metabolic Rate ...........................101

    Building lean muscle mass ...............................................................101

    Getting your heart rate up ................................................................103

    Sprinkling in small activities.............................................................103

    Eating low-glycemic resistant starches ...........................................105

    Avoiding Behaviors That Lower Your Metabolic Rate ...........................106

    Skipping meals ...................................................................................107

    Eating too few calories ......................................................................108

    Chapter 9: Presenting Foolproof Healthy-Eating Strategies 109

    Tips for Choosing Low-Glycemic Foods ...................................................110

    Get acquainted with the glycemic index list ..................................110

    Pay attention to portion sizes ..........................................................110

    Keep the glycemic load of your meal at or under 25 ....................111

    Changing the Balance of Your Meals ........................................................113

    Understanding different nutrients’ roles and

    the benefits of balance ..................................................................114

    Embracing the plate method ............................................................115

    Putting it all together with sample menus ......................................117

    Finding Moderation with Medium- and High-Glycemic Foods ...............119

    Defining moderation ..........................................................................120

    Balancing your glycemic load for the day ......................................120

    Chapter 10: Navigating the Grocery Store 123

    Being a Savvy Low-Glycemic Shopper ......................................................123

    Planning meals to create your grocery list .....................................124

    Knowing the best aisles to visit .......................................................125

    Comparing fresh, frozen, and canned produce .............................128

    Checking ripeness ..............................................................................129

    Reading Nutrition Facts Labels ..................................................................130

    Examining the nutrition facts label..................................................130

    Using the ingredients list ..................................................................132xvii

    Stocking Up for Success ..............................................................................133

    Pantry basics ......................................................................................134

    Freezer-friendly favorites ..................................................................134

    Weekly refrigerator staples ..............................................................135

    Part III: Overcoming Challenges and Obstacles ........... 137

    Chapter 11: Guidelines for Dining Out 139

    Choosing Wisely ..........................................................................................139

    Basing your choices on how often you eat out ..............................140

    Requesting low-glycemic substitutions ..........................................141

    Watching your portion sizes ............................................................142

    Picking Low-Glycemic-Friendly Restaurants ............................................145

    Presenting the Best Low-Glycemic Food Choices for . . .......................146

    American restaurants ........................................................................146

    Chinese restaurants ...........................................................................147

    Fast-food restaurants ........................................................................148

    Italian restaurants ..............................................................................148

    Japanese restaurants.........................................................................151

    Mexican restaurants ..........................................................................151

    Middle EasternGreek restaurants...................................................152

    Thai restaurants .................................................................................153

    Chapter 12: Navigating Special Occasions 155

    Overcoming the Challenges Posed by Vacations,Holidays, and Parties ...............................................................................155

    Avoiding the all-or-nothing mentality .............................................156

    Discovering moderation with high-glycemic,special-occasion foods ..................................................................157

    Creating balance for the day ............................................................159

    Finding the Meal Items That Work for You ..............................................160

    Being prepared for almost anything ................................................161

    Volunteering to bring a low-glycemic side dish .............................162

    Presenting the Best Low-Glycemic Food Picks

    for Special Occasions ..............................................................................163

    Holidays ..............................................................................................163

    Vacations ............................................................................................164

    Parties .................................................................................................165

    Chapter 13: Dealing with Weight-Loss Pitfalls 167

    Coping with Food Cravings ........................................................................167

    Low-glycemic foods to the rescue ...................................................169

    Timing is everything ..........................................................................170

    Strategies for Defeating Emotional Eating ................................................170The Glycemic Index Diet For Dummies

    xviii

    Discover your triggers.......................................................................171

    Find new healthy behaviors .............................................................172

    Become a mindful eater ....................................................................173

    Breaking Through Weight-Loss Plateaus ..................................................175

    Evaluating your weight-loss goals ...................................................175

    Tracking consistency ........................................................................178

    Switching up your exercise routine .................................................179

    Chapter 14: Finding a Support System 181

    Knowing When to Seek Help from a Professional ...................................181

    When you have a challenging health condition .............................182

    When you’re having trouble making changes ................................183

    When you need accountability and support ..................................183

    Enlisting the Right Friends and Family Members ....................................184

    Knowing which friends to involve ...................................................184

    Avoiding saboteurs ............................................................................185

    Creating your own support group ...................................................186

    Surfing the Web for Information, Motivation, and Support ...................186

    Exploring educational Web sites .....................................................186

    Getting involved with group forums and message boards ...........187

    Approaching the Web with caution .................................................188

    Attending Glycemic Index Programs .........................................................189

    Group classes .....................................................................................189

    Professional conferences ..................................................................190

    Part IV: Cooking and Eating the Low-Glycemic Way ... 191

    Chapter 15: Low-Glycemic Cooking Tips and Techniques 193

    Evaluating and Modifying Your Favorite Recipes ...................................194

    Recipe modification tips ...................................................................194

    Recipe makeover examples ..............................................................195

    Cooking Grains and Pastas .........................................................................197

    Presenting your whole grain cooking guide ...................................197

    Exploring low-glycemic pastas .........................................................199

    Livening up your grains and pastas ................................................200

    Experimenting with Vegetables .................................................................200

    Preparing low-glycemic vegetables .................................................200

    Boiling versus other cooking methods ...........................................201

    Introducing Beans, the Truly Magical Fruit ..............................................201

    Pointing out what you should know about

    canned beans versus dried ...........................................................202

    Preparing and cooking both kinds of beans ...................................202xix

    Chapter 16: Breakfast Recipes to Start Your Day Off Right 205

    Understanding Why Breakfast Is So Important .......................................206

    Reviewing the health benefits of breakfast ....................................206

    Feeling fuller for longer with the right balance at breakfast ........207

    Going on the Run with Grab-and-Go Starters ...........................................208

    Chowing Down on Cereals ..........................................................................208

    Getting a Quick Start with Smoothies .......................................................210

    Preparing Ahead for a Week’s Worth of Fast Breakfast Choices ...........214

    Cooking Eggs for Breakfast When You Have More Time ........................216

    Chapter 17: Luscious Yet Easy Lunches 221

    Preparing Healthy Lunches for the Week Ahead .....................................221

    Sensational chicken and tuna salads...............................................222

    Tasty timesaving casseroles ............................................................225

    Making Lower-Glycemic Lunches on a Weekday-to-Weekday Basis .....230

    Powerhouse salad entrees ................................................................231

    Speedy south-of-the-border options................................................234

    Chapter 18: Delicious Dinner Recipes 237

    Purely Delectable Poultry Recipes ............................................................237

    Beef, the Low-Glycemic Way ......................................................................242

    Fabulous Seafood Recipes ..........................................................................246

    Vegetarian Variations ..................................................................................251

    Chapter 19: Healthy (And Yummy) Snacks and Desserts 255

    Introducing Snacking Saboteurs ................................................................256

    The negative effect of mindless grazing ..........................................256

    The problem with waiting too long to eat ......................................257

    Planning Out Healthy Snacks: A Top Weight-Loss Strategy ...................258

    Making Low-Glycemic Snacks at Home: Recipes for Success ................259

    Choosing and Preparing Lower-Glycemic Treats and Desserts ............262

    Part V: Improving Your Overall Lifestyle:

    Other Health Connections .......................................... 267

    Chapter 20: From Goals to Habits:

    Making True Lifestyle Changes 269

    Making Lifestyle Changes Rather Than Going on a Diet .........................269

    Knowing the difference between lifestyle changes and dieting ...270

    Understanding the downfalls of being on and off a diet plan ......271

    Focusing on what you can eat, not what you can’t .......................272The Glycemic Index Diet For Dummies

    xx

    Strategies for Stepping into Change ..........................................................273

    Looking for the positives ..................................................................273

    Committing to a new approach ........................................................274

    Dealing with setbacks ........................................................................275

    Making Change a Family Affair ...................................................................278

    Transitioning your family to a low-glycemic lifestyle ...................278

    Talking with your spouse..................................................................279

    Developing healthy habits for your kids .........................................280

    Chapter 21: Incorporating Exercise into Your Life 283

    Exploring the Many Benefits of Exercise ..................................................284

    Your natural body shape — revealed .............................................284

    Increased energy ................................................................................285

    An improved mood ............................................................................286

    A lower risk of developing chronic diseases ..................................286

    Better bone health .............................................................................287

    Reduced stress ...................................................................................287

    Creating an Exercise Plan You Can Stick With .........................................288

    Dealing with exercise resistance .....................................................288

    Finding what you enjoy .....................................................................290

    Starting with small steps ...................................................................291

    Making exercise a priority ................................................................291

    Including cardio and strength training ...........................................293

    Fueling Your Exercise Routine with a Low-Glycemic Diet ......................295

    Chapter 22: Not Just for Weight Loss: Battling Disease

    with a Low-Glycemic Diet 297

    Managing Existing Health Problems ..........................................................297

    Diabetes ..............................................................................................298

    Polycystic Ovary Syndrome .............................................................299

    Hypothyroidism .................................................................................301

    Heart disease ......................................................................................302

    Metabolic syndrome ..........................................................................303

    Hypoglycemia .....................................................................................304

    Wellness and Disease Prevention ..............................................................305

    Lowering your risk of chronic diseases ..........................................306

    Fighting free radicals with antioxidants .........................................307

    Factoring in phytonutrients..............................................................308

    Part VI: The Part of Tens ........................................... 311

    Chapter 23: Ten Myths about the Glycemic Index 313

    Carrots Are Pure Sugar ...............................................................................313

    Watermelon Is Bad for You ........................................................................313

    You Can Never Eat a Potato .......................................................................314xxi

    You Should Never Eat High-Glycemic Foods ...........................................314

    High-Glycemic Foods Will Make You Gain Weight ..................................315

    You Can Eat as Many Low-Glycemic Foods

    as You Want and Lose Weight ................................................................315

    High-Glycemic Foods Cause Type 2 Diabetes ..........................................315

    Low-Glycemic Foods Are Always Nutritious ............................................316

    All High-Glycemic Foods Have Little or No Nutritional Value ...............316

    Low-Glycemic Foods All Have Low Calories ............................................316

    Chapter 24: Ten Surprising Low-Glycemic Foods 317

    Coca-Cola (GI of 53) .....................................................................................317

    Frosted Flakes (GI of 55) .............................................................................318

    Carrot Cake (GI of 36) .................................................................................318

    Pound Cake (GI of 54) .................................................................................318

    Instant Chocolate Pudding (GI of 47) ........................................................319

    Banana (GI of 52) .........................................................................................319

    Macaroni (GI of 47) ......................................................................................319

    Uncle Ben’s White Rice (GI of 38) ..............................................................319

    Maple Syrup (GI of 54) ................................................................................320

    Corn on the Cob (GI of 48) ..........................................................................320

    Chapter 25: Ten Low-Glycemic Foods with

    Great Health Benefits 321

    Lowfat Yogurt ...............................................................................................321

    Peanuts .........................................................................................................322

    Artichokes ....................................................................................................322

    Asparagus .....................................................................................................322

    Broccoli .........................................................................................................322

    Cauliflower ....................................................................................................323

    Lettuce ..........................................................................................................323

    Peppers .........................................................................................................323

    Spinach .........................................................................................................323

    Tomatoes ......................................................................................................324

    Part VII: Appendixes ................................................. 325

    Appendix A: The Glycemic Load and Common Foods:

    An At-a-Glance Guide 327

    Bakery Treats ...............................................................................................327

    Beverages .....................................................................................................328

    Breads and Snacks .......................................................................................329

    Breakfast Items ............................................................................................330

    Dairy Products .............................................................................................330

    Fruits .............................................................................................................331The Glycemic Index Diet For Dummies

    xxii

    Grains ............................................................................................................332

    Legumes ........................................................................................................333

    Meat Products ..............................................................................................334

    Sweeteners and Candy ................................................................................334

    Vegetables ....................................................................................................335

    Appendix B: Metric Conversion Guide 337

    Index ....................................................................... 341Introduction

    Carbohydrate-bashing is all the rage these days. In fact, it often seems

    like you can’t have a casual conversation without someone mentioning

    he’s trying to eat low-carb, complaining that she’s addicted to carbs, or whin-

    ing about how he can never eat potatoes. Somehow carbohydrates are “bad,”

    and anyone who overindulges in anything that contains even a whiff of carbo-

    hydrates is equally “bad.” It’s as if carbs have become their own food group

    to be avoided!

    The thing is, the human body requires carbohydrates to function. Foods

    contain carbohydrates for precisely that reason. So clearly society needs

    to get beyond the simple bad carbgood carb classifications and figure out

    exactly what type of carbohydrate-containing foods help promote health and

    improve energy levels.

    Enter the glycemic index, a scientific method for calculating the way carbo-

    hydrates in food act in the body. By giving foods a glycemic number, ranging

    from 0 to 100, you know at a glance what to expect. Because people rarely

    eat just one food by itself, and because folks tend to eat varying amounts of

    foods, scientists also came up with the glycemic load. It takes into account

    all the carbohydrates in foods you eat at one time, along with the amounts of

    those carbohydrate-containing foods, and calculates a number.

    In short, the glycemic index and glycemic load are all about choosing carbo-

    hydrate-containing foods wisely and putting them to work for you. This book,in turn, is all about showing you how to use the glycemic index and glycemic

    load to your advantage in your quest for weight loss and everyday health.

    About This Book

    If you want to lose weight and improve your overall health, then The Glycemic

    Index Diet For Dummies is for you. This book offers a wealth of information

    about both the glycemic index and the glycemic load to help you incorporate

    greater amounts of low-glycemic foods in your lifestyle. In the following pages,I give you specific tips and suggestions on how to choose lower-glycemic foods

    whether you’re grocery shopping, eating out on the weekend, or enjoying a

    family vacation or holiday. I even include tasty, simple-to-prepare recipes that

    use low-glycemic foods and throw in a list of low-, medium-, and high-glycemic

    foods that you can use as a quick-reference tool.2 The Glycemic Index Diet For Dummies

    Whether you’re reading this book because you don’t know anything about the

    glycemic index and want to find out more or you’re already using the glycemic

    index to make smarter food choices, consider The Glycemic Index Diet For

    Dummies your trusty resource for adopting a healthier lifestyle.

    Conventions Used in This Book

    It’s a common misconception these days that carbohydrates, or carbs, are their

    own food group. However, that’s simply not the case. They’re actually calorie-

    containing nutrients found in food. Most food groups contain carbs; the only

    ones that don’t are meat (including fish and poultry) and fat sources (think oils

    and butter). So when I refer to carbs throughout this book, I’m referring to the

    nutrient your body uses to create energy, not a made-up food group.

    Following are a few additional conventions I’ve used that you should be

    aware of:

    Whenever I define a word (or put emphasis on a certain word or phrase),I use italics.

    Keywords and the specific action steps in numbered lists appear in

    boldface.

    Web sites appear in monofont; no extra spaces or punctuation have

    been added, so typeem exactly as you seeem.

    Foolish Assumptions

    I wrote this book for the people who want to lose weight and maintain that

    weight loss long-term while still enjoying good-tasting food. I also wrote this

    book for people who have a family history of diabetes or heart disease and

    want to take steps to improve their health now, before they begin experiencing

    medical problems. (Note: If you already have diabetes or heart disease, you

    can use the information throughout this book to take control of your health

    and improve how you feel on a day-to-day basis.)

    Because you’re reading a book about food, I’m taking a leap here and assum-

    ing that you enjoy eating. Well, you’re in luck! This book includes not only

    dozens of recipes to help satiate your taste buds but also the reasons why

    these recipes were selected and what they’re going to do for you.3 Introduction

    What You’re Not to Read

    One of the fun things about a For Dummies book is finding all the extra infor-

    mation that you can skip over if you’re not interested or don’t have time to

    check it out. Sidebars (indicated by the gray boxes) and text marked with a

    Technical Stuff icon are included to enhance and round out your understand-

    ing of the topic. But if you’re just after the nitty-gritty, you can skip these

    elements without missing anything essential.

    How This Book Is Organized

    The Glycemic Index Diet For Dummies is organized into seven parts. Here’s a

    quick breakdown of what you can find in each one. Enjoy!

    Part I: Exploring the Glycemic Index

    as a Weight-Loss Tool

    Part I introduces you to the glycemic index and explains how it was developed.

    It clarifies the differences between the glycemic index and the glycemic load,and it lets you know when to use each of these tools for meal planning. This

    part also introduces you to using the glycemic index as a weight-loss tool and

    gives you several suggestions for losing weight in a healthy, sustained manner.

    In this part, I show you how to apply the glycemic index whether you’re young,pregnant, or have simply tried every diet known to man (plus a few that seem

    to have come from outer space!).

    Part II: Switching to a Low-Glycemic Diet

    In Part II, I give you specific recommendations and suggestions on how to

    change your eating habits so you can enjoy the benefits of choosing low-

    glycemic foods. I help you figure out how to set realistic goals that fit your

    lifestyle without becoming overwhelming, and I explain how you can increase

    your metabolism to promote weight loss.

    Because often people don’t realize quite how to start implementing healthy-

    eating strategies, I provide pointers on watching your portion sizes, adding

    balance to your meals, and much more. I even share specific suggestions on

    how to shop for groceries without spending hours in the store getting side-

    tracked by high-glycemic items.4 The Glycemic Index Diet For Dummies

    Part III: Overcoming Challenges

    and Obstacles

    I know that making changes to the way you usually eat isn’t easy, which is

    why this part addresses some of the most difficult situations you can expect

    to encounter. This part is where you discover how to use the glycemic index

    when you eat out, attend a holiday party, or go on vacation. Now I love holi-

    days and vacations just as much as the next gal, but I also know what tempt-

    ing times they are when you’re trying to stick to a new, healthier lifestyle.

    Consequently, this part shows you how simple it can be to continue your new

    low-glycemic eating habits even when you’re away from home and having fun.

    Changing habits isn’t easy thanks to the inevitable weight-loss pitfall or

    two, and everybody can use a support system to meet his or her goals.

    Fortunately, this part provides lots of suggestions on overcoming pitfalls and

    finding the support you need.

    Part IV: Cooking and Eating

    the Low-Glycemic Way

    If you love to cook, and of course eat, delicious food, then get ready to

    devour Part IV. It’s chock-full of recipes that are perfect whether you’re an

    expert chef or a boiling-water-is-rough kind of cook. Get ready to absorb

    ideas for preparing a variety of meals as well as specific instructions for some

    tricky techniques (such as cooking beans).

    Part V: Improving Your Overall Lifestyle:

    Other Health Connections

    I truly want to encourage you to incorporate the suggestions in this book for

    the rest of your life, and this part gives you the tools you need to do just that.

    And because regular exercise is such a crucial component to lasting weight

    management, this part also features a chapter on exercise and activity.

    Finally, you should know that following a low-glycemic diet provides a wealth

    of health benefits; this part reveals just how that works. (Happy with your

    current weight? You can use the information in this part to improve your

    overall health!)5 Introduction

    Part VI: The Part of Tens

    Part VI is not only fun to read but also helpful and enlightening. First off, it

    debunks several myths about the glycemic index and sets the record straight

    on using the glycemic index along with other nutrition strategies. It then goes

    on to highlight specific foods whose low-glycemic status and health benefits

    may (pleasantly!) surprise you.

    Part VII: Appendixes

    The first appendix in this part is a list of low-, medium-, and high-glycemic

    foods that I bet you’ll find yourself using over and over again. Granted, not

    every food has been tested for its glycemic load, but in the cases where data

    is available, you now have that information at your fingertips in an easy-to-

    use chart format. This part also features a metric conversion chart so you

    don’t have to go hunting for that conversion magnet you received ten years

    ago that’s buried somewhere in the netherworld of your kitchen.

    Icons Used in This Book

    As you go through the chapters of this book, you’ll find the following icons

    designed to draw your attention to different bits of information.

    Watch out for the paragraphs marked by this icon. They’ll help you make good

    choices and stay on track with your weight-loss efforts.

    This information is good to know, but it goes beyond what’s essential for your

    basic understanding of the glycemic index. If you’re the type of person who

    likes to know more, you’ll enjoy these tidbits. If not, feel free to skipem.

    When you see this icon, you’re sure to find handy bits of information that’ll

    inspire you and make your transition to a low-glycemic lifestyle a little easier.

    Pay close attention to the information next to this icon. It’ll help you avoid

    common pitfalls that can hinder your weight-loss efforts.6 The Glycemic Index Diet For Dummies

    Where to Go from Here

    If you like to read the last couple pages of a novel first to see whether you’re

    going to like it, go right ahead with this book. That’s right, my friend. You

    don’t have to start with Chapter 1 and read straight through to the end.

    Peruse the , pick out the topics that mean the most to you,and start there. Feel free to flip back and forth and read what you need at

    that moment.

    If you’re a newbie when it comes to the glycemic index, start with Chapters 1

    and 2. If you’re already somewhat familiar with the glycemic index but aren’t

    sure about the glycemic load, go to Chapter 4. Ready to begin incorporating

    low-glycemic foods into your diet? Check out Part II for advice and Part IV for

    some delicious recipes. Wherever you decide to start, you’re sure to pick up

    useful, empowering information that you can continue turning to for years

    to come.Part I

    Exploring the

    Glycemic

    Index as a

    Weight-Loss ToolIn this part . . .

    The glycemic index was originally developed as a way

    to scientifically determine how different foods that

    contain carbohydrates — fruits, vegetables, grains, legumes,and dairy products — affect blood sugar levels. Since that

    initial research took place more than 30 years ago, scientists

    have come to understand that the glycemic index can be

    effectively used in a variety of ways, including weight loss.

    This part explains the glycemic index and introduces you

    to the glycemic load, one step beyond the glycemic index

    that incorporates the amounts of foods you eat. In these

    pages, I review the role of fiber in your food choices and

    show yo ......