Weight Loss Made
Easy:
The Ultimate Guide
Weight Loss Made Easy
Introduction from
Eric Schmidt
Read it!!
If you're reading this then you probably want to lose weight, get healthy and look good. This eBook can
get you on the right track to achieving those goals.
However, if you're like me and have some serious motivation issues, please, and I repeat, please, visit
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•
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•
success stories
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When I first joined up, I weighed 242 pounds and had a blood pressure of 162/100. Currently I weight
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Thank you and I'll see you soon!
Eric Schmidt
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Weight Loss Made Easy
Table of Contents
Introduction:
How to Use This eBook Wisely
Page 4
Chapter 1
The Basics of Smart Eating:
The Glycemic Index
Page 8
Chapter 2
The Secrets of Smart Eating Revealed:
Carbohydrates, Proteins, and Good Fats
Page 18
Chapter 3
Becoming A Smart Eater:
Investigating the Glycemic Index
Page 29
Chapter 4
How to Flip the Switch:
Making Low GI Food Choices
Page 41
Conclusion:
Eating Healthy for Life
Page 57
Appendix
Page 58
References
Page 71
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Disclaimer
The information in this book is not intended to diagnose, treat, cure or prevent any
disease. The publisher makes no claims regarding the success of this weight loss
system.
Any weight loss program depends on several factors, including the amount of weight
you wish to lose, how strongly you desire to lose the weight, and your ability to stick with
a given program.
The book is intended to inform you about just one of many systems that can help you
lose weight in a healthy manner.
Before you start any weight loss program, you should consult with your personal care
physician.
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Weight Loss Made Easy
Introduction:
How to use this eBook wisely
hey say confession is good for the soul. Well, it’s about to be good for your
body as well. Answer honestly: How did you really do on your last diet? I’m
betting it wasn’t a great success. How do I know that? Just look at the book
you’re reading right now!
T
This book is going to clue you in on a little secret: you didn’t fail with your last diet. Your
diet failed you. That’s right!
Did you know that 95 percent of diets on the market today fail? This means you’re not
the only one coming out of that “bad relationship” with your last diet. The road to weight
loss is filled with broken dreams—and untold pounds gained in futile attempts to lose a
few.
Yes, weight gain is an ironic side effect associated with dieting. First comes the
honeymoon period where it looks as though you’re actually going to lose weight—and
keep it off. Then suddenly, that honeymoon is over, and you reach the dreaded
“plateau” where scales no longer budge. And then…
BAM!
Not only has your scales frozen to a standstill, but you actually start to gain weight. And
not just the weight you lost; a few additional pounds inevitably find their way to your
hips, buttocks, or midsection.
It’s the dreaded yo-yo effect: You’re overweight. You lose some. You gain more. Who
among us hasn’t been there (several times over!)?
The least you can do is take comfort in the fact that so many of us share this issue. Its
very prevalence suggests that diet failure occurs through no fault of your own.
Facing a Growing Epidemic
By now, you’re probably familiar with the problem. Americans are facing an epidemic
that threatens the health—and many times, survival—of their population and the
generations to follow.
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It’s called obesity. Unbelievably, 65 percent of the U.S. population is overweight,
according to a national survey compiled by the Center for Disease Control and
Prevention (CDC). That’s more than half the country!
But the statistics don’t stop there. Over 25 percent of Americans are obese, or carry 20
percent or more than their ideal weight, according to the CDC. That’s one in four
people! That’s right, the United States has the dubious distinction of being the heaviest
nation on earth.
The sad news is that several other countries are close behind us. Ranking second on
the obesity scale is the United Kingdom, where 58 percent of citizens are overweight
and nearly 20 percent are obese.
But the weight itself is only part of the problem. Our obesity epidemic is creating
serious health complications as well, not the least of which is Type 2 Diabetes. This
condition of insulin resistance, formerly seen primarily in those over 60 years old, is now
found routinely in school children as young as eight or nine.
If you believe there’s nothing that can be done about the nation’s weight problem—and
yours in particular—think again. Because what this book is about to present will change
everything you thought you knew about weight loss.
If you’ve been searching for a sensible approach to dieting—not simply to help you
squeeze into that dress for your wedding, class reunion, or daughter’s graduation, but
an approach that will last a lifetime—then read on.
Could This Really Be a
Permanent Weight Loss Plan?
What follows here is an effective weight management system. Let’s not even call it a
diet. A diet implies you follow rules for a certain period of time, then resume your
normal eating patterns, hoping and praying that the weight won’t come back.
A weight management system works for you now and in the future. By mastering this
unique way of classifying foods, you can not only lose weight right now, but also keep it
off for the rest of your life.
In the process, you can improve your health and even lengthen your life by reducing the
risks of diabetes, heart disease, arthritis and a host of degenerative diseases
associated with excess weight.
The system is called the glycemic index (GI), and has often been called the “missing
link” in the dieting dilemma. Originally developed for patients suffering from Type 2
Diabetes, it recently became clear that it could help anyone manage their weight and
prevent diabetes before it becomes a permanent problem.
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The glycemic index evaluates foods according to how quickly the body converts the
carbohydrates in the foods into glucose, or blood sugar. Foods that are low on the
glycemic index create a slow, moderate rise in your blood sugar that is optimal for
energy efficiency.
As an individual trying to lose weight, you want to choose low GI foods, which lead to
lower insulin levels following your meals. This will help keep your hunger at bay and
help you feel full longer. Additionally, the slower the conversion of carbohydrates into
glucose, the more efficiently your body can dissolve fat and convert it into energy. It’s a
win-win situation!
In contrast, foods high on the glycemic index cause your insulin levels to spike following
meals, and then crash several hours later. At this point you feel hungry and exhausted.
Who isn’t familiar with that 3 p.m. sugar crash?
The rollercoaster ride of insulin surges from high GI foods can eventually lead to insulin
resistance, which is just a few steps away from full-blown diabetes.
But more on that later.
How to Use This eBook Wisely
In any good mystery, the reader is tempted to skip to the last page of the book to find
out “whodunit.” Likewise, in this book you’ll be tempted to find out “how to do it.”
But before jumping ahead in this book to memorize the GI of all your favorite foods, you
might consider reading the entire volume first. Get a feel for what the glycemic index
really is. Develop a good understanding of how it can help you overcome your battle
with weight gain. Learn how GI values can contribute to your overall health.
And then keep reading, because this book has provided you with even more helpful
information not only about carbohydrates, but also regarding the vital role proteins play
in your diet.
But keep reading, even after that. Continue in this volume and discover the secret life of
“good fats.” If you haven’t heard about these, you’ll be astounded to learn just how
invaluable these essential fatty acids (EFAs) are for your new eating lifestyle. And yes,
as you may have already guessed, these EFAs—as so many call them these days—
can also add quality years to your life.
Once you read through all of that, don’t worry. This book doesn’t just drop you off at the
corner and hope you can find your way around. No, it provides you with a vast list of
foods—enough foods, in fact, to help you with every meal—showing you exactly which
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choices are best for you, and which contribute to weight gain and an increased risk of
age-related diseases.
One More Point About Health…
You are expecting a book that guides you along a weight loss program, and indeed, that
is what you will find here. But first, there is one more point to be made about the role of
health and the glycemic index.
This book talks briefly about a little-known syndrome called Metabolic X Syndrome.
While this may sound like the title of a Grade B science fiction film, Metabolic X
Syndrome is, in fact, a serious health condition. I need to emphasize here that it is not
a disease or a disorder in and of itself. Rather, it is a set of circumstances that your
body possesses that may raise your risk of developing diabetes. It is, in essence, a
precursor to Type 2 Diabetes.
If you discover, after reading this book, that you may actually be one of the millions
living with Metabolic X Syndrome, don’t panic, and definitely don’t give up your weight
loss goals. Because armed with the information in this book, you still have a
remarkable opportunity to change the direction of your health.
Okay, now you can turn to the back of the book…or Chapter 1. Just be sure to
seriously study the glycemic index and how it can be your most trusted guide on your
path to vibrant health, unlimited energy, and of course, a totally new body.
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Chapter 1
The Basics of Smart Eating:
The Glycemic Index
hanks to recent scientific research, the glycemic index has revolutionized the
way Americans view their diets. And it could become your best friend when
attempting to lose weight. Additionally, learning about the glycemic index may
help you discover untold benefits for your health, including reducing your risk of
developing Metabolic Syndrome X, Type 2 Diabetes, high triglyceride levels, and heart
disease.
T
The glycemic index is a way to rank foods according to the effect they have on blood
glucose levels. It is especially useful for classifying carbohydrates.
In a nutshell, you want to choose foods that prevent large spikes in your insulin
levels.
The Glycemic Index: How It Works
All carbohydrates cause a temporary rise in your blood glucose levels and,
subsequently, insulin levels. This is called the glycemic response. The intensity of this
response is affected by a number of factors, including the amount of food eaten, the
type of carbohydrates, the method used to prepare the food, and the degree to which
the food was processed.
Foods that raise your blood sugar and insulin levels slowly are most beneficial for
weight loss. There are several reasons for this. Primarily, these foods—many of which
are high in fiber—will keep you feeling fuller for a longer period of time.
The glycemic index measures to what degree a 50-gram portion of carbohydrates raises
your blood sugar levels. Each food is assigned a number that ranges from 1 to 100.
The highest rating, 100, is the reference score for pure glucose.
The index classifies GI scores in this manner:
<55
Low GI
56–69 Moderate GI
>70
High GI
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The lower the GI, the more moderate the glycemic response, and in turn, the less
hunger you feel later.
Any of us who has been on a diet can be thankful for this. The longer we feel satisfied,
the weaker the temptation to visit “vending machine hell” at your workplace, grab that
bag of chips on the way home from work, or sit down with those cheese puffs once you
do get home.
Sugar and Its Effect on the Body
Your body performs at its best when it’s provided with a constant supply of blood sugar.
Foods that cause your blood sugar to spike—and then crash—cause a host of
undesirable symptoms and lead to potentially serious health problems down the road.
In fact, this sudden rush of sugar is one of the major causes of Type 2 Diabetes, which
is currently being diagnosed in epidemic proportions in our country today.
You’re probably much more familiar with the physical effects of the glycemic index on
your body than the verbal description of it. When your blood sugar drops too low, your
body responds by inducing a general tiredness, what we have come to call that “sugar
crash.” For many of us, it happens shortly after lunchtime. Three in the afternoon
seems to be one of the favorite times for this to strike. Sound familiar now?
Many people attempt to cure this lethargic feeling with a quick snack—and usually an
unhealthy one at that. Many of us turn to a candy bar. This, indeed, solves the problem,
but only momentarily. A candy bar only serves to raise the blood’s glucose level quickly,
and then…
Crash!
The glucose level will only fall again. A vicious cycle, it is. But by choosing foods low
on the glycemic index, we provide circumstances conducent to a slow and constant
release of glucose into the bloodstream. The result is that we have a sustainable
supply of energy all day long. The rises and dips of the glucose level become a thing of
the past.
So what determines the numbers we find on the glycemic index? Several primary
factors go into this ranking system: the structure of the simple sugars in the foods you
eat, the quantity of soluble fiber in the foods, and the fat and protein contents of the
food.
No complex carbohydrates (think grains, breads, and vegetables here) can enter the
bloodstream as they are. The molecules are just too large. To remedy this, the body
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breaks the carbohydrates down into chemically smaller substances called simple
sugars.
Your body uses two types of carbohydrates. The first type is called a complex
carbohydrate. These are most commonly found in natural foods. Composed of long
chains of sugar molecules, the liver gradually breaks this food down into shorter glucose
molecules, which the brain can use for fuel.
Think of complex carbohydrates as time-released capsules of sugar. These are, for the
most part, the foods that rank low on the glycemic index. Complex carbohydrates
include whole grains, fruits and vegetables.
Simple Carbohydrates Explained
In contrast, simple carbohydrates are more like a quick injection of sugar into your
bloodstream. These are the carbs that spike your glucose and insulin levels and then
bring them down quickly again. Eating simple carbohydrates may fill you momentarily,
but you’ll be hungry again shortly after eating them.
All carbohydrates are composed three basic sugars: glucose, fructose and galactose.
Each of these sugars has a different molecular structure that determines its entry rate
into bloodstream.
Glucose, the most common of the three simple sugars, is found in grains, pasta, bread,
cereals, starches and vegetables. Fructose can be found primarily in fruits, and
galactose occurs naturally in dairy products.
Each of these sugars is quickly absorbed by the liver. But of these, only glucose can be
released directly into the bloodstream. This is why glucose-rich carbohydrates—breads
and pasta—seem to race from your liver back into the bloodstream. The other two
sugars take longer because they must be converted into glucose before they can reach
the bloodstream.
Of the three sugars, fructose takes the longest to convert to glucose, as you’ll see
reflected in the low glycemic index of most fruits. Because it is a slow-moving sugar, it’s
safe to say that most fruits, with the exception of bananas and dried fruit, are low on the
glycemic index. So are all fiber-rich vegetables, except carrots and corn. Grains,
starches and pasta are all higher on the glycemic index than fruits and vegetables; they
enter the bloodstream more quickly than their leafy counterparts.
Why Is Slower Better?
Good question!
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First, you need to know what happens when a carbohydrate enters your bloodstream
quickly. The first step in this process is the response of the pancreas. It reacts to
carbohydrate intake by secreting high levels of the hormone insulin, which lowers the
recently raised blood sugar levels by escorting the glucose out of the blood and into the
body’s cells.
But at the same time, insulin also instructs your body to store fat—and keep it stored.
That’s exactly why eating an excess of high GI carbohydrates, which trigger more
insulin to be released than low GI foods, causes you to gain weight.
Also, if your body does not make enough insulin to accompany the speedy surge of
glucose, the cells cannot use the glucose at all. So where does the glucose go?
Absolutely nowhere. It “loiters” in the bloodstream, creating a prime situation for
diabetes to develop.
The Role of Fiber
The second factor involving the glycemic index is fiber. Fiber is the non-digestible
portion of a carbohydrate, and really has no direct effect on your insulin. But fiber does
play an important role in the digestion process because it slows the absorption of other
carbohydrates into your blood.
So the higher the fiber content of a carbohydrate, the longer the sugar takes to gain
entry into your blood. And that’s a good thing. As you read through this book, keep in
mind this effect fiber has of preventing rapid carbohydrate absorption.
A Desirable Effect of Fat?
The third component affecting the glycemic index is the fat content of the food. In
addition to enhancing food flavor, fat also slows the sugar absorption process. Fats
also play the essential role of signaling your body to quit eating, a vital part of any
weight management program.
Eating fat causes your body to release a hormone called cholecystokinin (CCK). This
hormone, which is stored in the stomach until notified by the presence of fats, is
responsible for informing the brain that you’re satisfied. We’ll talk more about fats, and
the varying effects they can have on body, in the next chapter.
And What About Protein?
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The final factor that helps to determine the body’s rate of glucose absorption is the
protein content of the food. When it comes to satisfying hunger pangs, turn to proteins
over fats or carbohydrates, as protein leads to more perceived fullness and
longer-lasting energy.
Proteins not only make you feel fuller longer, but they also help with mental alertness.
However, like carbohydrates and fats, proteins also have the “good guys” and “bad
guys” that dieters must be weary of. One of the major criticisms of the Atkins diet is that
many who adhere to it don’t discriminate between good protein and bad protein. You
want to make sure you’re choosing lean protein, whether it’s fish, beef, chicken or plant-
based protein.
The following section will introduce some foods that are high on the glycemic index (and
therefore undesirable), as well as some optimal low-GI foods.
The Glycemic Load
Another Way to Measure Glucose:
The glycemic index is a tool that measures the blood sugar rise a specific amount of
carbohydrates—usually 50 grams—will cause. This is all well and good for most
foods. But when we’re talking about vegetables, the quantity of food needed to
amount to 50 grams of carbohydrates is well beyond what any person would eat—no
matter how much you love veggies.
Take broccoli, for example. Proper assessment of the glycemic index of this food
would require 16 cups of steamed broccoli—a bit much for even the most enthusiastic
of broccoli lovers.
Because of this shortfall of the glycemic index, different values have been determined
for vegetables than other carbohydrates. And this is where the term glycemic load
comes in. Perhaps you’ve heard this term used in discussions with others or when
researching online.
The glycemic load is simply another way to determine the rise in blood glucose. It’s
the product of the number of grams of insulin stimulating carbohydrates times the
glycemic index for that particular carbohydrate. The lower the glycemic load, the
lower the insulin stimulation of that food.
In some ways, it’s a more accurate measurement. Consider this. One cup of apple
and one cup of broccoli both have similar glycemic index ratings. Yet, if you calculate
their glycemic load, you’ll discover that the apple generates far more insulin—about
six times the amount—than the broccoli.
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When trying to lose weight, you want to keep the glycemic load of each meal below
the 3,000 mark. If you’re eating low-density carbohydrates, this should be no problem
at all. If, however, you’re incorporating large quantities of grains and other starch-
based carbohydrates, this may be difficult to do.
Here’s a good rule of thumb to remember when looking for foods with a low glycemic
load. The more the food has been processed, the higher its glycemic load will be.
For example, boiled beans have a much lower glycemic load than the same amount of
canned beans. If you put the beans into soup and boil them, the load number
skyrockets even higher. That’s because the cooking breaks the cell walls of the bean,
making it easier for your body to digest the food into the simple sugars.
This is why nutrition experts advise that you choose carbohydrates from high quality,
unprocessed vegetables in order to maintain a healthy insulin response.
Insulin Resistance:
A Serious Problem
If you are overweight or obese, insulin functions differently in your body than it does in
healthy bodies. The extra fat tissues actually cause your body to resist the natural
actions of insulin.
As you eat too many of the foods that are high on the glycemic index (those that
virtually inject glucose directly into your bloodstream), your pancreas strives to keep up
by producing ever-increasing amounts of insulin. This results in a flood of the hormone.
Once the insulin is in this much excess, it has nowhere to go and, slowly but surely,
begins to create problems for the body, not the least of which is the development of
Type 2 Diabetes.
Nearly 16 million people have Type 2 Diabetes today. Shockingly, this number has
increased by nearly one third in the last ten years. Now, you may think that diabetes is
no big deal—that it can be easily treated with insulin or other medication. But treatment
does not mean cure.
And if diabetes itself doesn’t frighten you, perhaps its possible consequences, including
serious kidney damage or amputation of toes or legs, will do the trick.
Individuals who have Type 2 Diabetes are also at increased risk for developing heart
disease, obesity and cancer.
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Given that the glycemic index was developed specifically for individuals suffering from
diabetes, it makes sense that managing your diet using the GI index can help reduce
your risk of ever developing the disease.
Two Glucose Storage Locations
The body stores excess glucose in two locations: the muscles and the liver. If
glycogen, a long string of glucose molecules, is stored in the muscles, your brain cannot
use it. If it is stored in the liver, however, it can be broken down and sent back to the
bloodstream to maintain adequate blood sugar levels for your brain.
The liver has a very limited capacity to store glycogen-derived carbohydrates. So
limited, in fact, that the carbohydrates can be depleted within 10 to 12 hours. Thus, it is
essential that glycogen reserves be maintained consistently.
But what happens when you eat too many carbohydrates? The average person can
store between 300 to 400 grams of carbohydrates in the muscles, where, unfortunately,
they become inaccessible for any future use by your body.
Elevated glucose levels are serious. Even if the levels don’t rise high enough to be
classified as diabetes, the glucose can still interfere with the proper functioning of your
body’s processes.
Scientists are just now recognizing that a combination of symptoms work together to
warn you of the future possible development of diabetes in your body. These symptoms
are known collectively as Metabolic X Syndrome, and can include the following:
•
Elevated blood pressure
•
Elevated level of triglycerides
•
Low level of high-density lipoprotein (HDL) – the good cholesterol
•
Obesity
•
Resistance to insulin
All of these conditions work closely together. Metabolic X Syndrome is a stunning
example of how the bodies’ processes are all interdependent.
For one thing, increased insulin raises your triglycerides levels, creating a higher risk for
heart disease and stroke. Excess insulin also impedes the functioning of the kidneys,
which can lead to high blood pressure.
Glucose and Your Brain
The brain thrives on glucose. In fact, glucose is the only fuel the brain cells can use,
which makes your this organ quite the glucose hog. Studies have shown that during
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rest, the brain consumes more than two thirds of the carbohydrates circulating in the
blood. In order to satisfy this need, your body must constantly convert carbohydrates
into glucose.
Have you ever felt tired after studying or concentrating for an extended period of time?
This sensation is not just your imagination. Though you may be sedentary, your body is
rapidly burning glucose to fuel this mental activity.
Recent research shows that prolonged concentration actually drains glucose from a vital
area of the brain associated with memory and learning. Taking this into consideration,
one can easily understand how critical adequate blood sugar is for proper brain
function.
Brain cells that communicate with one another, known as neurons, constantly need
energy because they’re always in a state of metabolic activity.
But this doesn’t mean you have to constantly eat in order to feed your brain.
Carbohydrates that your body doesn’t use immediately following a meal are stored in
the form of glycogen, a long string of glucose molecules linked together.
Feed Your Brain Right!
Just how vital is food to your brain function? If the results of several studies are any
indication, food—and carbohydrates in particular—is extremely vital.
According to Dr. Carol Greenwood, eating foods high in carbohydrates “can improve
memory within an hour after ingestion in healthy elderly people.“
In one study, Dr. Greenwood had a group of healthy senior citizens eat of bowl of cereal
with milk and a glass of white grape juice for breakfast. A control group only drank
water.
Those who ate cereal remembered 25 percent more than the control group when tested
twenty minutes after eating.
Another study shows that eating when you first wake up in the morning can aid your
memory, and that carbohydrates create longer lasting memory benefits than either fats
or proteins.
Again, the study was conducted by Dr. Greenwood, who said this shows the need for
breakfasts that include nutritious carbohydrates such as fruits, vegetables and whole
grains. Donuts and pastries, she continued, should not be eaten first thing in the
morning (although they may provide a good excuse should you mess up at work before
noon!).
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Glycemic Index and Cravings.
You can make the glycemic index work to battle your cravings as well, a fact that might
be exciting news when trying to lose weight.
According to recent research, women experience cravings about 10 times throughout a
single day. The most common times for these cravings to occur are 10 a.m. and 4 p.m.
Interestingly, these cravings correspond almost exactly to common times for low blood
sugar levels, as well as low levels of serotonin. If you’re not familiar with this substance,
it’s the chemical that drives women to eat.
In fact, recent research shows that serotonin produces such a strong drive to eat, it can
be extremely difficult to overcome (Now you have another excuse to get caught with
your spoon in the Ben and Jerry’s carton!).
Research performed at the Massachusetts Institute of Technology’s Clinical Research
Center uncovered a relationship between carbohydrates in the brain and weight loss.
Dr. J. Wurtman, lead researcher of the study, found that eating carbohydrates high on
the glycemic index raised the serotonin levels in the brain.
The results also demonstrated that women suffering from premenstrual syndrome tend
to eat too many carbohydrates and, consequently, gain weight. Others overeat when
they’re depressed or angry in an effort to balance these serotonin levels.
What Triggers Men’s Food Cravings?
Men, on the other hand, don’t seem to be affected by low levels of serotonin. But that
doesn’t mean they don’t succumb to cravings. It’s just that their cravings are triggered
by the hormone testosterone, not serotonin. According to the same research that
studied women’s cravings, men eat to raise their levels of testosterone.
If men’s trigger for overeating is different from that of women, so are the types of food
that they crave. While women yearn for carbohydrates, men tend to crave high-protein
foods such hamburgers, ribs and steaks.
When you choose foods that release glucose into your bloodstream slowly, you set
yourself up so you won’t be hungry again for a while. Foods like oatmeal, brown rice,
whole-grain pasta, and vegetables will not only help with those pesky cravings, but it will
also help make losing fat much easier.
Now that you understand a little more about the glycemic index and how carbohydrates
affect the body, this book can clue you in on some of the secrets of smart eating. This
book will teach you how to make the index part of your weight loss program, promoting
high energy levels and overall health for life.
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Chapter 2
The Secrets of Smart Eating Revealed:
Carbohydrates, Proteins and Good Fats
y now you’re probably standing there with knife and fork in hand, ready to start
this fabulous new eating plan. But wait. This isn’t the chapter where you get to
start eating. Not yet. This is the chapter in which we still talk about various food
choices, like proteins and good fats, in addition to those carbohydrates.
B
But not to worry. You’ll get your chance to start your new eating habits soon. First,
we’re going to talk about the importance of the three macronutrients your body needs
for good health: carbohydrates, proteins and fats. As you’ll recall from the previous
chapter, each of these nutrients influences the rate at which glucose enters your
bloodstream.
There’s an entire mythology that’s grown around macronutrients. Each of these carries
with it its own world of half-truths, rumors and wishful thinking…in fact, few of us really
know the truth about these essential building blocks of good nutrition.
It’s time to bust those myths and dig deeper. Once you understand what’s really going
on with these parts of your diet, then you’ll have a firm grasp of how the glycemic index
works, and more importantly, how you can easily put it to work in your life.
Carbohydrates:
More than Meets the Eye!
Carbohydrates have recently received a “bum rap” in the nutrition world. People blame
“carbs,” as we’ve come to endearingly call them, for all the evils of health and weight
problems these days.
Indeed, some carbohydrates do cause health woes for the body. And some
carbohydrates do play havoc with your weight. But you’re about to learn a universal
truth about carbohydrates: not all carbohydrates are created equal.
Some carbohydrates can actually work with your system, not only to help make weight
loss easier, but to help you keep the pounds off.
Some can actually help you avoid, for as long as possible, debilitating diseases such as
diabetes, heart disease, arthritis, and even cancer.
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But you need to know which ones. And that’s exactly what the glycemic index is all
about. This simple rating system, not only helps you to avoid cravings throughout the
day, but also assists with choosing foods to keep you fuller for longer periods of time.
Carbohydrates are broken into two types: simple and complex. This book has already
touched upon these briefly, but now it will delve into these ideas a little bit deeper,
because knowing the difference between “good” and “bad” carbohydrates can make or
break your weight loss system.
Carbohydrates:
Your True Energy Source
Carbohydrates are the body’s primary source of energy. And while foods such as whole
grains, vegetables, fruits, and legumes are higher than others in carbohydrates, just
about every food you eat contains at least some of this energy-rich nutrient.
Your body converts these carbohydrates into glucose, a natural sugar. In time, the
glucose dissolves in your bloodstream then travels to the parts of the body that need
energy. The two areas of your body that use the most glucose are your brain, as
mentioned in Chapter 1, and the muscles.
Carbohydrates clearly play a vital role in the healthy functioning of your body. In
addition, foods rich in carbohydrates can provide an abundance of essential nutrients
such as vitamins, minerals, and antioxidants. Experts in medical science now believe
these nutritional building blocks can help to keep a host of degenerative, age-related
diseases at bay.
Simple carbohydrates are so named because their chemical composition is rather
simple. Foods known as simple carbohydrates are composed of only one or two
sugars. For example, the simple sugar that you may use to sweeten your coffee or tea
is composed only of cane sugar.
Similarly, other foods classified as simple carbohydrates include candy, various syrups,
and soda. Because of the simplicity of their chemical composition, these foods are
broken down quickly by the body.
But these are not the only foods that are considered simple carbohydrates. Fruits are
also classified as simple carbohydrates, as is milk. But even though they break down
quickly and enter your bloodstream in little time, fruit and milk are much better for your
system than the white refined cane sugar, soda, or other junk foods.
To be called a complex carbohydrate, a food must have at least three sugars in it.
Grains, breads, pastas, oatmeal and rice are good examples of complex carbohydrates.
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Some vegetables can be excellent sources of complex carbohydrates as well. Broccoli
is one such example. And nearly all varieties of legumes, such as kidney beans and
black beans, are also rich sources of this vital fuel.
Low-Carbohydrate Diets:
Do They Work? Are They Safe?
The low-carbohydrate diet was all the rage a few years back, as you probably
remember. Popularized by Doctor Robert Atkins, this diet seemed to have the entire
nation swearing off bread, pasta and potatoes. Dieters stampeded to the buffet table to
load their plates with proteins and fats, but shunned even the smallest quantity of whole
grains.
Specifically, the low-carb diet prescribed eating more protein to offset this deficiency of
carbs. This tactic conflicted sharply with the previously accepted recommendation of
eating 30 percent of your calories from protein and 50 percent from carbohydrates.
When restricting carbohydrate intake, the body enters into a completely different
metabolic state known as ketosis. In this state, your body burns its own fat for fuel
instead of the carbohydrates it normally burns. When your body is in ketosis, you feel
less hungry and, naturally, eat less than you usually do.
While this sounds great, there is, of course, a downside to this process. Ketosis can
create adverse side effects including kidney problems, kidney failure, and high
cholesterol,
Diets in which the majority of calories eaten come from protein force the body to excrete
more calcium during urination than normal. After an extended period, this can increase
your risk of osteoporosis kidney stones.
High-protein, low-carbohydrate diets may also increase the risk of developing cancer,
because while you’re busy eating those proteins, you’re also not eating enough
healthful complex carbohydrates. These foods contain an abundance of phytonutrients
and antioxidants that protect your body against cancer and other serious diseases.
And these dangers don’t even begin to detail the health risk of ketosis itself. While your
body is in ketosis, it burns a substance known as ketones, which can eventually lead to
organ failure. Furthermore, ketosis itself can cause gout, kidney stones or eventual
kidney failure.
Proteins:
The Multi-Purpose Macronutrient
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The word “protein” can conjure up several images: red meat, dairy products, or even
powdery mixes body builders love so much. If you know anything about nutrition, these
images are accompanied by thoughts of saturated fats weaseling their way into your
meal—and eventually, your blood stream.
But despite certain myths, not all proteins are fattening. There are plenty of lean
proteins to choose from, which is good, since protein is essential for the body. If
carbohydrates are the fuel your body uses for energy, proteins are the blocks that build
every part of your body.
Your body needs protein to build strong muscles, maintain healthy skin, and keep your
internal organs functioning properly. Proteins also travel throughout bloodstreams as
hormones and a variety of enzymes, and serve as the only food source of nitrogen.
Furthermore, proteins are the only way the body can get the eight essential amino acids
it needs. These substances are called “essential” because your body cannot make
them, so it must get them from your diet.
With all their critical roles, proteins keep the maintenance of our bodies in top running
order. Consider, for example, your immune system. You’re probably aware that
antibodies are essential for fighting and resisting diseases. What you might not know,
however, is that antibodies are composed of proteins.
So not only does your body need proteins to keep your hair, skin and nails nourished,
but it also uses them to prevent illness and repair injuries.
Two Forms of Proteins
Proteins come in two forms: complete and incomplete. Complete proteins are derived
from animal sources or meat. Beef, chicken, fish, and a host of dairy products are
prime examples of complete proteins.
In contrast, an incomplete protein is one that comes from plant foods. These can be
found in grains, nuts, vegetables, or legumes. They’re called incomplete because they
provide your body with a limited number of amino acids, not the full 22 your body needs
to function properly.
Every day we eat an array of both complete and incomplete proteins, which ensures
that our bodies receive all the amino acids they need to maintain health.
In fact, some of our most common meals combine complete and incomplete sources to
see that our bodies’ protein needs are met. When we eat bread with cheese or cereal
with milk, we’re automatically creating a complete protein.
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But this doesn’t mean you’re required to eat your bread and cheese or cereal and milk
at the same meal; recent studies show that as long as you eat the two sources within
the same day, your body still receives the benefits.
Sources of Protein
Not sure what foods are good sources of protein? Here are a few examples:
Food
Amount of Protein
Tuna – 3 ounces
20 grams
Salmon – 3 ounces
23 grams
Milk- 8 ounces
8 grams
Yogurt – 8 ounces
10 grams
Cheddar Cheese – 1 ounce
7 grams
Egg – One
6 grams
Cottage cheese – 4 ounces
14 grams
How Much Protein Does Your Body Need?
Now, this question is more complicated than you might think. The amount of protein
your unique body needs depends on two main factors: your age and weight.
To determine your recommended protein intake, multiply your weight and by a pre-
determined number based on the information provided below:
If you’re an adult and you:
seldom exercise: multiply your weight by 0.4
exercise regularly: multiply your weight by 0.5
compete in athletics: multiply your weight by 0.8
body-build for muscle mass: multiply your weight by 0.7.
If you’re a growing teenage athlete, multiply your weight by 0.9.
This means if you’re a 150-pound person who seldom exercises, the amount of protein
you need for a day is 60 grams. If you’re an adult who exercises regularly, your protein
requirement is 75 grams per day.
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Our “Fat-Phobic” Society
It seems more myths have developed regarding fats than those concerning
carbohydrates and proteins combined. Americans have truly become a “fat-phobic”
society.
But that doesn’t change the facts about the macronutrient we love to hate! In reality, fats
perform several tasks that actually promote good health.
Perhaps Dr. Barry Sears said it best in his book The Zone, in which he explains the
importance of these macronutrients for a healthy lifestyle: “You have to eat fat to lose
fat!”
Now there’s a contradiction for you. But you don’t have to take my word for it. Indeed,
you needn’t take Dr. Sears’s word for it either. Rather, let’s take a quick look at a
scientific trial that left the medical community more than a little puzzled about the nature
of fats.
We Knew It Half a Century Ago,
but Never Really Listened
Indeed, more than 50 years ago, groundbreaking research showed the importance of
eating fats during weight loss. But it seemed no one cared to take this research
seriously enough to either continue studying it or act upon it. Perhaps if they had,
society today could have bypassed the “low-fat” diet craze, sparing many of us the
headache of continued weight gain.
As early as the 1950s, Drs. Kekwick and Pawan at the University of London published
what was to become a landmark study on the subject of weight loss. They placed
patients on a low-calorie diet—of a mere 1,000 calories, to be exact. But despite this
highly restricted calorie intake, the diet was also high in fat. The individuals undergoing
this trial experienced significant weight loss.
So what? You say. That’s not surprising, given the low number of calories they ate. But
just wait until you read the rest of the study.
The researchers then placed the participants on another 1,000-calorie diet, but this
time, 90 percent of their calories came from carbohydrates. The individuals
experienced no significant weight loss, even though they ate the same number of
calories as before.
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Let’s check out another research project. Dr. Frederick Benoit, of the Oakland Naval
Hospital in California, tested seven men, each weighing between 230 and 290 pounds.
Initially, the doctor placed the participants on a fast. That’s right, they ate absolutely
nothing. Theoretically speaking, nothing could possibly induce weight loss faster than
not eating, right?
Indeed, the participants did lose weight. On average, the men lost 21 pounds in a mere
10 days. But before you race to sign yourself up for Dr. Benoit’s next study, wait,
because the story definitely doesn’t end here.
Dr. Benoit then placed the participants on a 1,000 calorie diet. This diet contained very
little carbohydrates, some protein, but a great deal of fat. What happened? You
guessed it. They lost weight. Nearly 14 pounds on average. But more importantly,
they lost very little muscle, just about a half a pound each.
Fat:
A Super-food in Disguise
It may have surprised you to read at the beginning of this chapter that fat is considered
one of the three macronutrients we need for good health. But it’s true. Fat is a vital
nutrient just as vitamin C and iron are vital nutrients. In fact, healthy production of your
cell membranes depends on your continued consumption of fats.
Furthermore, fats are needed to create compounds called eicosanoids, which are
similar to hormones. Your body requires these eicosanoids for the proper regulation of
blood pressure, heart rate, blood vessel constriction and blood clotting. Eicosanoids
also ensure normal functioning of the nervous system and vital organs, and work with
proteins to keep your hair and skin healthy.
And let’s not forget: they keep you feeling satisfied after you’ve finished a delicious
meal.
But now we’ve entered the realm of half-truth and wishful thinking. The half-truth is that
you can eat whatever type of fat you prefer and your health will still remain optimal. And
the wishful thinking is that bacon is actually a wonder food. But sadly, neither of those is
true.
More Is Not Better!
Don’t you dare run out and drink a half-gallon bottle of olive oil. More is not necessarily
better. While you do need a moderate amount of fat, you should know all too well that
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when you eat large quantities of unhealthy fats, you’re increasing your odds of
developing obesity, heart disease, arthritis, increased inflammation, and diabetes…and
that’s just the tip of the iceberg.
That’s right, just as there are good carbs and bad carbs, good proteins and bad
proteins…
You guessed it. There are indeed good fats and bad fats! But what distinguishes them
from one another? When it comes to fat, there are two kinds: saturated and
unsaturated.
Saturated Fat:
The Villain
Saturated fat is found primarily in animal products such as red meat, poultry, butter and
whole milk. Given its negative implications for blood pressure and cholesterol, it is
certainly fair to look at saturated fat as the bad guy. What could be more villainous than
subjecting a person to heart disease and risk of death?
The good news is saturated fats are easily recognized: at room temperature, they
solidify like lard or butter. Bacon fat is a great example of this. Have you ever saved
the grease from a bacon pan, let it solidify, and then used it like butter to fry something
else? Perhaps you didn’t realize you were working with such an artery-threatening
culprit!
Health experts agree that saturated fats should compose no more than 10 percent of
your daily calorie intake. This means if you eat 2,000 calories a day, you should
consume no more than 20 grams of saturated fat.
Unsaturated Fat:
The Unknown Hero
Unsaturated fat is by far the healthier of the two types of fats. In fact, some unsaturated
fats can actually help you improve your overall health, lower your risk of developing
certain diseases, and, the studies above have shown, help you lose weight.
Unfortunately, one must pay close attention to the type of unsaturated fat he or she
eats. Yes, even within the unsaturated category, there are several types of fats.
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First let’s examine monounsaturated fat. Unlike saturated fat, monounsaturated fat
remains liquid at room temperature. Only if you place it in the refrigerator for an
extended period will you find that it begins to solidify.
Oils rich in monounsaturated fat include olive, peanut and canola. You can also find
monounsaturated fat in nutritious foods such as avocados and nuts.
That brings us to the next category of unsaturated fat: polyunsaturated. You can
recognize polyunsaturated fats because they remain in a liquid state regardless of their
temperature. Examples of such fats are the oils from corn, safflower, sunflower, soy
and cottonseed.
Omega-3 Fatty Acids:
A Healthy Boost to Your System
Alas, there is still one category of fat to cover. Actually, it’s a sub-category of the
healthful polyunsaturated fats called omega-3 fatty acids. You’ve most likely heard this
term before, as omega-3s are making quite a stir in health circles lately.
This type of oil is found mostly in seafood, especially salmon, halibut, shrimp and
snapper, but you can also find it in several other foods. Flax seeds, walnuts, tofu, and
winter squash are all rich in omega-3s.
The health news regarding these fats is intriguing. Omega-3 fatty acids seem to
counter a vast range of illnesses, from heart disease to bipolar disorder. And while no
single nutrient can be considered a panacea, omega-3s certainly appear to provide an
overall boost to your well being.
Trans Fats:
The Deadliest of All
So far this book has not mentioned the fat that is by far the most detrimental to your
health: trans fat. This is because trans fats belong to a frightening category of their
own: unlike saturated or unsaturated fats, trans fatty acids are purely man-made.
Trans fats, like omega-3s, have also frequented news headlines in recent years, but for
quite a different reason. Let’s just say that no one has anything good to say about this
deadly fat. Yes, deadly. Did you know that each year around 30,000 premature deaths
are associated with the consumption of trans fatty acids? That’s frightening!
What Makes Trans Fatty Acids So Deadly?
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The substances in trans fat actually interfere with the metabolic processes of the body.
And unfortunately, the body has no natural defense mechanism in place to protect itself
against these unnatural fats.
The scary part is that many restaurants use trans fats to fry their foods. Aside from
restaurants, trans fats are also found in many packaged snacks, as they ensure a
longer shelf life for processed foods.
How Are Trans Fats Made?
Trans fats are made by solidifying oils during a process called partial hydrogenation.
The oil is heated, and hydrogen bubbles are passed through it. During this period, the
oil acquires a portion of the hydrogen and becomes denser than normal.
Margarine, which is made as described above, accounts for nearly one quarter of the
trans fats we consume today. If you’re eating margarine to avoid the saturated fats
found in butter, you’re doing your body a huge disservice, as the trans fats in margarine
are far worse for your body than the fats found in butter. Fortunately, there are now
some varieties of margarine without trans fat.
Even though you need to eat fat to lose fat, you really do need to discriminate when it
comes to the types of fat you consume. Omega-3 fatty acids are one of the most
powerful health tools we’ve discovered in years, because in addition to their innate
health benefits, they also keep you feeling satisfied during your weight loss program.
Like protein and fiber, healthy fats play an important role in balancing your insulin and
glucose levels. In the following chapters, you will learn how to use these natural
substances to keep blood glucose in check. You’ll soon be choosing foods that keep
those levels well under control, instead of causing them to skyrocket and crash as they
were before. Rest assured, your body will thank you for that—and not just with virtually
effortless weight loss, but also a healthier overall system renewed energy for life.
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Chapter 3
Becoming a Smarter Eater:
Investigating the Glycemic Index
ow it’s time to explore the workings of the glycemic index. No, you don’t need
that knife and fork just yet. But don’t worry, we’ll get to the eating part of this diet
eventually!
N
The glycemic index separates food into three categories, based on how quickly they
raise insulin levels.
Things Aren’t as They Seem
Once you begin to study the glycemic index, you’ll notice some rather surprising
findings. I’m guessing you currently have at least one food in your diet that you
consider healthy—but that in reality, is causing a surge of unwanted insulin.
Let’s get right to the point and talk about the first category on the GI ranking system:
foods that rapidly raise glucose levels. The information that follows may be a startling
revelation for you.
Do you eat those rice cakes that became wildly popular about a decade ago? They’re
now available in countless flavors from several brands. Dieters ate them like candy
because they’re sweet, yet low in fat—the perfect guilt-free snack, right?
Wrong. Now we’re beginning to see why they’re not such a healthy choice after all:
seemingly innocent rice cakes are actually one of the worst offenders of raising blood
glucose and insulin levels. Who knew?!
Foods, as we’ve noted, are ranked on an index from 0 to 100, with 0 being the slowest
at inducing insulin release, and 100 being the fastest. So where do the rice cakes fall
on the index? At a whopping 71 out of 100!
How many times in this decade have you chosen rice cakes over the ice cream the rest
of your family ate for dessert? Do you even want to know the GI score of ice cream? In
case you’re curious, ice cream—regular, full-fat ice cream—has a GI of 61, and fat-free
versions average about 50.
So You Think You’re a Health Nut
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Did you think you were eating healthy today when you had that bowl of corn flakes for
breakfast? Surprise! Corn flakes are up there on the glycemic index, earning a
shocking 83 out of 100. But don’t bother reaching a replacement cereal; none of them
are much better. Rice Krispies have a GI of 82, and Puffed wheat comes in slightly
lower, but is still considered high at 74. Even Golden Grahams are a frightening 71 on
the glycemic index.
The real surprise may be that watermelon—that all-American summertime food—has a
GI of 72. There are candy bars that score lower than that!
Potatoes—regardless of whether you fry or bake them—also end up spiking your insulin
levels. In fact, baking them could actually worsen the situation; a baked potato has a GI
of 85, whereas french fries come in at 75. Both are still high, but this is a perfect
example of how fat can help slow the absorption of glucose in the blood. Unfortunately,
the fat in french fries usually not the right variety for optimal nutrition.
Can’t resist that baguette at your local bakery? If you plan on following the index, sadly,
you’ll have to learn to say no. French bread ranks 95 out of 100 on the glycemic index!
You will find that many seemingly harmless foods have perfectly sinful GI scores,
including pretzels, with a whopping 81 on the glycemic index.
But in addition to these curious quirks, there are also some no-brainers. For example,
doughnuts weigh in at a hefty 76 on the index, as do waffles. But white dinner rolls, with
a GI of 73, certainly don’t fare much better.
Moderate-GI Foods
These are foods that range from 56 to 59 on the glycemic index. Again, you may
discover an array of foods in this category that are not as healthful as you previously
thought. However, any food within the Moderate range of the glycemic index can be
eaten in moderation without being detrimental toward your health.
Oat bran and brown rice, for example, are both moderate GI foods, with a GI score of
55. But that’s exactly where popcorn weighs in as well, despite its fattening reputation.
Mangoes—even though they’re a fruit—are also within this moderate range on the GI
scale. And wild rice has a surprisingly profound effect on insulin levels, with a GI of 57.
As for all of you who’ve diligently chosen bran muffins over their blueberry or poppy
seed counterparts…well, don’t pat yourself on the back too much. Your bran muffin
comes in at 62 on the GI scale: just two points better than that gooey macaroni and
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cheese you try to avoid. Yes, macaroni and cheese is easier on your glucose and
insulin levels than watermelon!
Let’s revisit those potatoes again, only this time let’s look at some different ways to
prepare the spuds. If they’re served as mashed potatoes, they’re in the high end of the
moderate GI group, but still better than baked potatoes. If you steam your potatoes,
though, their GI falls to 65. This is still within the Moderate range, but we’re making
progress.
Low-GI Foods
Given all these disheartening truths about what you thought were permissible food
choices, you may be feeling a bit discouraged by now. But seriously, did you really
expect this book to tell you to eat ice cream, baguettes and french fries all day long?
Happily, there are plenty of flavorful, filling and nutritious foods that are low on the
glycemic index.
Got a craving for yogurt? Low fat, unsweetened yogurt scores a mere 14 on the
glycemic index. Peanuts have a healthy GI of 15. So help yourself to a serving of nuts,
perhaps sprinkled over some yogurt—and reap the additional health benefits of the
heart-healthy oils in the nuts!
The list below represents just a few of the many vegetables rated a measly 15 on the GI
scale.
•
Artichokes
•
Asparagus
•
Broccoli
•
Cauliflower
•
Celery
•
Cucumber
•
Eggplant
•
Green beans
Not only do these foods enter the body at impressively slow rates, but they’re also rich
sources of phytonutrients and antioxidants. Thus, eating these veggies helps you
maintain your weight loss as well as fight off several degenerative diseases.
Remember those warning signs that were posted on bananas and carrots informing
consumers of these foods’ tendency to raise blood glucose? Now, bananas do have a
GI of 54, which is much higher than that of the veggies listed above, but it’s still within
the low range. Thus, the banana is still a better choice than that bowl of corn flakes
mentioned earlier.
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As for the carrots, there’s no need to fear. This popular veggie scores a relatively
harmless 39. So if you really love carrots—or if they’re the only vegetable you can bring
yourself to eat—don’t think you need to eliminate them from your diet.
Making Wiser Choices
This is only the tip of the iceberg when it comes to the healthy foods that should begin
to play a more prominent role in your diet. A more complete list of foods can be found
in the appendix starting on page 65.
Keep in mind that any food that’s listed as low can be eaten daily—and in just about any
quantity you want (especially if the food is also low in calories). However, one
exception to this freedom is peanuts. Although they rest low on the glycemic index, and
their fat type is healthy, their high calorie content can hinder weight loss.
Foods that are moderate inducers of insulin release should be eaten in moderation.
You certainly don’t want to indulge in them daily, but only you can decide exactly how
often you allow yourself to eat them. Of course, this frequency will depend on your
current state of health. If you have Metabolic X Syndrome, you’d probably want to eat
them far less often than a person who doesn’t have that set of symptoms.
Now let’s just look at these foods from a slightly different angle. This section will
introduce the basic nutrient categories, explain why each one needs to be included in
your diet—even if only in moderation—and identify their general position on the
glycemic index so that you can make informed eating decisions.
This portion of the book will start with the breads and cereals group, a topic that creates
confusion for just about everyone. These founds lie in the moderate to high range on
the glycemic index, yet if you study the government sponsored food pyramid, it seems
they are quite healthy indeed. Breads and cereals compose the largest group in the
food pyramid, which recommends eating as many as seven servings of them. Now are
you totally confused?
The Importance of Whole Grains
“Choose whole-grain over white bread.” By now the mantra is drilled into your head.
And you know you should, but do you really know why?
Once you realize why whole grains are better for you, you’ll not only be more aware that
you should eat them, but you will stubbornly insist upon eating an abundance of them
daily.
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But to fully understand the importance of whole grains in your diet, we have to take a
short trip back in history.
Whole Grains:
A Natural Part of Our Evolution of Eating
For thousands of years, the grains we consumed came straight from the stalk. Really,
our ancestors pulled the grain straight off the stalk and ate it. Thus, early man reaped
the benefits of the “total package” of the grain, taking in the goodness of all its vitamins,
healthy fats, fiber, and minerals.
But what our ancient ancestors didn’t know about when they pulled this grain off the
stock were the additional health benefits it contained, such as phytochemicals, plant
enzymes and hormones.
Our ancestors, by eating the grains straight from the stalk, received the goodness of all
three natural layers of the grain, including the tough, fibrous outer layer called bran. This
portion protects the inside of the plant, which is called the kernel.
This kernel is securely housed inside the endosperm. This starchy endosperm is
assigned the task of providing stored energy for the germ, or the seed’s reproductive
kernel. The germ is a valuable part of the grain because it houses an abundance of the
vitamins, minerals and unsaturated fats that make these grains so vital for our health.
Later, our ancestors learned how to grind the grain. The invention of industrialized roller
mills in the late nineteenth century changed how we ate grains. The milling process
strips away the bran from the germ, making the grain easier to chew, digest and store
without refrigeration (which was previously needed to keep the healthy oils from turning
rancid).
The refining process makes the flour fluffy, which gives us those decadently light, airy
breads and pastries. But processing the grain also pulverizes the vital endosperm,
which changes it from a small, solid nugget into millions of tiny bits.
Refined Wheat:
A Whole Different Story
It’s true, no progress comes without a price, and in this instance, we pay this price in the
form of lost nutrition. The milling and refining processes strip away more than half of
the wheat’s B vitamins, as well as 90 percent of the vitamin E content. Furthermore,
milling and processing destroys virtually all the fiber content of the wheat.
Grains that have gone through these extensive processes are known as refined grains.
They still contain some complex carbohydrates, but breads and cereals that haven’t
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gone through the refinement process are much better sources of complex
carbohydrates.
Whole grains are healthier for you—and have a lower ranking on the glycemic index—
because their bran and germ are still intact. This makes them great sources of fiber as
well. To review, fiber is the portion of a plant-based food that your body cannot digest.
It’s this fiber that makes the body digest food more slowly, thus earning the food a low
GI rating.
However, before you get too enthusiastic about whole grains, you must realize that the
vast majority of whole grains are still in the moderate, not the low, range on the
glycemic index. So if you’re debating between fiber from veggies and fiber from grains
or cereals, you should most often choose the fiber from veggies.
Whole vs. Refined
When choosing grains, it makes good sense—and good health!—to choose versions
that are whole. A list of whole grains, and their GI scores, can be found in the appendix
at the end of the book. In the meantime, here’s an overview of the types of grains you
should be selecting as part of your weight loss program:
•
Barley
•
Buckwheat
•
Bulgur (cracked wheat)
•
Millet
•
Whole-grain bread, pasta, and crackers
•
Brown rice
•
Wild rice
•
Oatmeal
•
Popcorn
Even if you don’t know the exact GIs of these foods, you rest assured that they aren’t
found too high on the index. Their fiber content guarantees that they won’t have a
drastic effect on blood glucose levels. While you do not want to eat as much of these
foods as the government-issued food pyramid suggests, you can certainly eat them in
moderation.
In contrast, the following foods are refined grains. They contain far less fiber and have
a higher, less desirable, GI:
•
White bread
•
Corn flakes
•
Couscous
•
Enriched pasta
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•
Grits
•
White rice
•
Pretzels
These foods are ranked high on the glycemic index, and induce rapid insulin release.
When following a low-GI diet you’ll want to eat these grains as little as possible.
Got Protein?
Protein itself has a rating of 0 on the glycemic index, as the glycemic index only ranks
carbohydrates. Feel free to add protein liberally to your meals, as long as you watch
out for that pesky calorie content!
Protein is an important part of the low-GI diet because it helps slow the absorption of
glucose, and hinders the rise in insulin that results from eating any form of
carbohydrate.
This means that if you add some protein to a food that’s relatively high on the index, you
can effectively counter that spike in insulin and glucose. By adding protein to foods that
are naturally low on the GI scale, you can make an already healthy digestion process
even better.
Protein also brings another benefit to the table, as it keeps you feeling full long after you
eat it. In fact, Dr. Mehmet Oz, author of You: On a Diet and regular guest on The
Oprah Show, recommends including some type of protein with breakfast every day. He
recognizes that this will help keep the munchies at bay later on.
So if you’re going to snack—and we all need to at times—you’ll want to consider adding
some protein to those snacks! This is a great way to ensure you’re getting enough
protein, which can be difficult if only eating three meals a day. Plus, the protein will slow
that rise in glucose that comes with the snack, and significantly decrease the likelihood
that you reach for that bag of potato chips later!
When choosing proteins, though, you need to keep their fat content in check. A slice of
turkey and a slice of bacon both supply your body with protein, but the high-fat bacon
isn’t helping you get anywhere toward your weight loss goals. Red meats, with their
high saturated fat content, are not good protein choices.
Below are some simple ways to increase your protein without stuffing yourself with more
meat. If, of course, you do enjoy the meat option, just make sure it’s lean!
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Easy Protein Ideas
•
Blend one cup of skim milk and one cup of low fat yogurt with your favorite
fruit to make a refreshing smoothie. Any fruit will do, but berries in particular
contain an abundance of antioxidants and phytonutrients to boost overall
health.
•
Add some low fat shredded cheese or cottage cheese to your salad. One
ounce of hard cheese, like cheddar, contains approximately eight grams of
protein, and cottage cheese contains about 15 grams per cup.
•
Top it that fresh apple with two tablespoons of peanut butter and get another
8 grams of protein for the day. The apple’s GI is already a mere 38, but if you
add the peanut butter, its effect on glucose will decrease even more.
•
If you do find yourself munching on a cookie or a piece of cake, wash it down
with glass of nonfat milk. One serving of milk provides 8 grams of protein,
which will slow processes of insulin release and glucose absorption (Besides,
who doesn’t crave milk when noshing on sugary pastries like these?)
Go Fish
If you happen to be one of those people that love the taste of seafood, especially tuna
or salmon, consider yourself lucky. Fatty fishes such as these are incredibly rich in
nutritious omega-3s. If you recall from the previous chapter, fats—like protein and fiber
—are an excellent way to slow the spike in insulin levels that carbohydrates induce.
Experts recommend eating fish at least twice a week. Because of the omega-3 content
of these meals, they are also a great opportunity to indulge in high-GI foods that you
just can’t live without. The fatty acids will help balance your insulin levels despite the
surge of blood sugar the “indulgence” foods will trigger.
It’s worth noting here that the low-GI diet recognizes your need to indulge once in a
while. Diets that don’t take into account the need to “break the rules” are far more likely
to fail you than ones that allow the occasional “forbidden fruit.”
Fruits and Vegetables:
The Over-Achievers of the Low-GI World
If you plan on using the glycemic index as a guideline for your weight loss plan, fruits
and vegetables are going to become the mainstay of your new diet.
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The low end of the glycemic index is filled with just about every fruit and vegetable
imaginable. This might surprise you, given that some experts have advised diabetics
and people trying to lose weight to avoid eating fruit.
These experts cited naturally occurring fructose—a form of sugar found in most fruits—
as the reason not to eat fruit. After all, fructose is a simple carbohydrate, and we’ve
already noted that simple carbohydrates can spike glucose levels.
But even though fructose has simple molecular structure, your body still needs to go
through multiple steps before it can actually convert the fructose into the type of sugar
that it can actually use, glucose.
Eating fructose-rich fruit is actually a great technique for avoiding hunger pangs
throughout the day. Fructose is less damaging that straight glucose, but much sweeter
than table sugar. This makes fruit a perfect addition to a breakfast meal, as well as an
ideal snack between meals.
Another diet fallacy? Juicing. While initially viewed as a great way to “drink your fruits,”
it has come under increasing scrutiny in recent years. Many health experts agree that
when you drink juice, you lose the natural fiber content of fruit.
While technically, the GI ranking for a fruit juice is nearly the same as that of the fruit
itself, it’s dangerously easy to consume more juice—and calories—than you originally
plan. Plus, it’s the fiber content of fruit that makes it so filling and helps counter the rise
in glucose it causes. Juice just doesn’t pack the same punch.
Fruits and Vegetables to Approach with Caution
Now, you do need to be careful with a few varieties of fruit, such as the banana.
Because this fruit has a relatively high GI, you may want to eat it in combination with
another fruit, or on a good old-fashioned peanut butter sandwich. The protein and
healthy fat content of the peanut butter will help to slow the rise in glucose caused by
the banana. Just be sure to make your sandwich with low-GI, whole-grain bread.
In addition to bananas, watch out for watermelon and pineapple as well. Both of these
popular varieties rank fairly high on the glycemic index. Watermelon’s GI of 72 puts it
well within the “high” range of the index, while pineapple lies at the upper limits of the
moderate range with a GI of 66.
However, if you choose your fruit wisely and pair it with fats over starches, you will
experience unbounded success with your new eating adventure.
And now, my favorite topic: veggies. There are simply no better sources of nutrition—
and no foods lower on the GI—than green, leafy vegetables. These veggies are also
rich in vitamins, minerals, phytonutrients and antioxidants: just about everything your
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body needs to remain in tip-top shape and prevent many of the most prevalent chronic
diseases from striking.
However, one exception to this is the carrot, which ranks in the moderate range of the
index. But don’t cross it off your list completely because of this. It contains a host of
healthy nutrients as well.
The key to success when it comes to carrots is to avoid overindulging in them, and to try
not to eat them with other foods high on the glycemic index. They’re a perfect
vegetable to eat with protein like fish, as the protein and healthy fat in the fish will help
to restrict that unwanted spike in blood glucose levels.
Bravo for Beans!
Beans have a very high fiber content, which make them absolutely marvelous for dieters
because they’re filling enough to satisfy the eater for hours. In fact, you might call them
nature’s secret weapon when it comes to weight loss—especially if you’re creating your
eating plan around the concept of the glycemic index.
But beans have an additional benefit that no one seems to talk about much: they have a
natural ability to rebalance your cholesterol levels, thanks to their water-soluble fiber
content.
And to top it all off, beans are also quite rich in protein (another reason they are placed
low on the GI). Soybeans, kidney beans, lentils and chickpeas are bursting with so
much protein that some nutritionists consider them closer to the meat group than the
legume group.
“Low-GI” Doesn’t Always Mean “Healthy”
Unfortunately, foods that are low on the glycemic index are not necessarily healthy diet
choices. The list below has several foods that we can definitely classify as junk foods
— highly caloric and void of nutrition—but that don’t spike insulin levels as much as
you might think.
The following all have GIs less than 40, but should not be eaten more than once a
month or every six weeks if you’re trying to lose weight.
Low-GI “Junk” Foods
Food
GI
Chocolate Cake
38
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No Bake Egg Custard
35
Sara Lee Premium Ice Cream
37
Chocolate Milk (with sugar)
34
M & Ms with Peanuts
33
Pizza Supreme
30
Egg Fettuccini
32
Nestle Drink Strawberry Mix
35
And It Goes Both Ways!
You’ve encountered some foods that are unusually low on the glycemic index, but are
nutritionally unsound for everyday eating. You’ve probably already noticed that some
foods which otherwise appear to be healthy choices rank rather high on the glycemic
index. While you want to be careful eating these, they still are nutritionally good for
you. Don’t avoid these altogether!
High-GI Health Foods
Food
GI
Nabisco Shredded Wheat
83
Brown Rice
87
Baked Potato
85
Boiled Potato
101
Parsnips
97
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Chapter 4
How to Flip the Switch:
Making Low GI Food Choices
ow! By now you’ve digested quite a bit of information. But now that you’re armed
with all this knowledge about the glycemic index, fiber, fats, proteins, carbs and
everything else “food,” you have all the tools you need to make health-conscious
decisions and finally reach your weight loss goals.
W
Now you’re ready to put some of your knowledge to use. It’s time to “flip the switch,”
and make the natural processes of the glycemic index work for your weight loss
program—not against it.
This chapter aims to give you some practical advice. Some of the ideas outlined here
may have already occurred to you, while some may provide you with new insight into
healthy eating.
Either way, this chapter includes several great ideas for implementing the glycemic
index system in your life. Today is as good a day as any to change your habits, adopt
the glycemic index as an integral part of your weight loss program, and promote good
health for life.
Fruits and Vegetables:
The Foundation Healthy Eating
If you haven’t paid much attention to these food groups before, it’s time to give these
marvelously healthy plant-based foods a try. This does not mean you have to subsist
on a diet of nothing but “rabbit food;” it simply means that you incorporate more of these
natural health-boosters in your daily meals.
Some dieters seem to think this is the most boring way to go. However, it’s well worth
your while to challenge your taste buds, and convince them that these so-called “rabbit
foods” can actually be some of the tastiest foods on the planet. They are undoubtedly
some of the healthiest.
When you eat fruits and vegetables for life, you’re not condemning yourself to a lifetime
of boring dishes. Rather, you’re nourishing your system with the fundamental building
blocks of life—the very foods your body has been craving all these years.
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Taking Note of Your Energy Levels
When eating according to the glycemic index strategy, many of your choices will,
naturally, be fruits and vegetables. According to Dr. Jennie Brand-Miler, Kaye Foster
Powell and Joanna McMillan-Price, authors of The Low GI Diet Revolution, you should
incorporate a minimum of seven servings of fruits and vegetables into your diet each
day. That’s two more servings than the U.S. government recommends.
These fruits and veggies should ideally be comprise two servings of fruit and five of
vegetables, according to The Low GI Diet Revolution. A serving is one medium-sized
piece of fruit, such as an apple, one half cup of cooked vegetables, or one cup of raw
vegetables.
Perhaps the most rewarding aspect of consuming an abundance of fruits and
vegetables is the increased energy these foods provide. You’ll be delighted by how
vibrant you feel after eating a meal of vegetables and fruit.
But while you’re eating these powerhouses of energy, you’ll also be providing your body
with unlimited benefits when it comes to your health. Entire books have been written on
the health-related benefits of the phytonutrients, micronutrients and antioxidants found
in fruits and vegetables. But let me just list a few here to give you an glimpse of how
you can transform your body from the inside out when you indulge in these healthy,
natural foods.
Some Health Benefits Explained
Ever heard of beta-carotene? It’s known as the “precursor” to vitamin A. That means
your body needs beta-carotene to form vitamin A, which is essential for healthy eyes
and skin. Plus, scientists now believe that a diet rich in beta-carotene may even
mitigate the damage caused by excessive sun exposure.
So what foods should you eat to take full advantage of these benefits? In addition to
the obvious choice of carrots, try incorporating more apricots, peaches, mangoes,
broccoli, and sweet potatoes into your menu.
Everyone’s well aware of the awesome immunity-boosting power of vitamin C. It’s a
water-soluble antioxidant that some nutritionists call your “personal bodyguard.” This
vitamin protects your cells from damage caused by aging as well as environmental
pollutants. Stock up on peppers, oranges, kiwi, and cantaloupe to ensure you get your
dose of vitamin C every day.
Beta-carotenes and vitamin C are just two of the many reasons to eat fresh fruits and
vegetables; there’s still another benefit worth mentioning here, and it involves
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something called anthocyanins. You’ve probably never heard of these things, but they
go to work for you everyday!
Anthocyanins are the purple and red pigments in such fruits and vegetables as
blueberries, peppers, beets, and eggplant, and they function much like antioxidants in
maintaining good health. Make sure you eat foods like these on a regular basis.
Selecting Low-GI Breads and Cereals
If you’re not careful, you’ll discover you’re reaching for foods in this category that are
surprisingly high on the index. Your choices should be from “mixed-grains” foods such
as mixed-grain breads, sourdough, traditional rolled oats, cracked wheat, pearl barley,
whole-grain pasta, and certain varieties of rice.
All of these foods have slow digestion and absorption rates, which means they’ll fill you
up and keep you satisfied for quite a long period of time.
When choosing breads, whole-grain varieties are your best choices. These breads are
often chewier than the soft, white breads you may be used to eating, but they are far
superior for nutrition than their refined counterparts. Opt for whole cereal grains
including barley, rye, oats, soy and cracked wheat. If you can find whole-grain breads
that contain seeds such as sunflower or linseeds, switch to these.
Favorite Whole-grain Varieties
•
Pumpernickel bread: This is a specialty bread that contains 80 to 90 percent
whole or cracked rye kernels. Because of its dense texture, pumpernickel
bread is usually found in very thin slices. Give it a try next time you come
across it; this unique bread has an incredibly low glycemic index of 41.
•
Sourdough: Believe it or not, sourdough bread is an ideal choice when
following the low-GI plan. This type of bread is made from a very slow and
deliberate process of fermenting yeasts, which produces a buildup of organic
acids that give sourdough bread its distinctive taste. Because of its GI of 52,
sourdough is a great-tasting alternative to other breads (Remember, french
bread has a GI of 95!)
•
Stone-ground: Because stone-ground grains are ground with a burrstone
rather than the high-speed metal rollers used for other breads, the grain
retains most of its healthful bran and endosperm. In addition to having low
GIs, stone-ground breads are also rich sources of a variety of B vitamins,
zinc, iron and, of course, dietary fiber.
•
Rye bread: Any type of bread made with whole-kernel rye should be on your
shopping list (You are making one as you read this, aren’t you?). And
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speaking of shopping, you can also buy rye flakes and use them just like you
would use rolled oats. Cook them for cereal, or sprinkle a few over bread
dough before you bake it.
•
Wheat: This familiar grain provides nourishment for more than half the planet!
Here’s a trick to help lower the insulin response that can be induced by
wheat: Soak whole wheat overnight, and then simmer it in water for about an
hour. This makes the perfect base for a pilaf.
The Dos and Don’ts
of Pasta and Noodles
No doubt about it, we are a nation of pasta-lovers. This carbohydrate choice can be
troublesome, but if you choose wisely, you can ensure that the pasta you enjoy for
supper tonight, won’t be floating aimlessly through the blood as excess glucose when
you settle down to enjoy a movie later in the evening.
One of the tricks to keeping a meal’s GI value low is pairing your pasta with foods to
counter its high GI, such as good fats and vegetables. Serve your family pasta in a
fresh spaghetti sauce, or sprinkle it with olive oil before serving.
Also, make sure you always include a protein with that pasta as well. Fish is am
excellent choice, providing protein and omega-3 fatty acids to slow that insulin release.
For the lowest possible rise in blood glucose, cook the pasta al dente, or until it is
cooked, but still firm. Overcooking pasta only increases its GI value.
And remember, pasta will always raise your insulin levels if you eat too much of it. You
might be disappointed to know that you shouldn’t eat more than one cup of pasta in a
meal, as this portion is probably smaller than you’d expect.
The type of pasta you choose significantly influences its GI value. It appears, according
to the latest research, that the thicker the noodle, the lower the ranking. This could be
simply because it’s more difficult to overcook the thicker varieties.
When shopping for noodles, get adventurous! Try udon, Hokkien and rice vermicelli.
These Asian varieties, compared to Western pasta, are ranked much lower on the
glycemic index.
You may also want to experiment with “cellophane” noodles, or Lungkow bean thread
noodles, which have a low GI of 33 because they’re made from a bean instead of a
grain. These shiny, thin noodles are typically sold in bundles wrapped in cellophane.
To prepare them, simply soak the noodles for 10 minutes in hot water. Add cellophane
noodles to just about any meal—they absorb whatever flavors you pair them with.
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Learning to Love Legumes
What the heck is a legume, anyway? I can answer this question in one word: beans.
Pick a bean, any bean—chickpeas, kidney beans, lentils and peanuts are all varieties of
legumes.
Legumes come in very low on the glycemic index—so low, in fact, that you might want
to think about substituting them for the standard potato. Use beans as a side dish for
fish or grilled meat, and offer your family a whole new spin on familiar meals.
Legumes are also rich sources of vitamins and minerals including B vitamins, folic acid,
iron, magnesium and zinc. Not bad for a simple bean!
The chickpea, with a healthy GI of 28, is a staple of Middle Eastern and Mediterranean
cuisine. Chickpeas, also known as garbanzo beans, can be purchased dried or canned.
Soybeans have been used recently as a great food for women experiencing
menopause. But soybeans, which are rich in B vitamins, fiber, iron, and zinc, are great
food choices for everyone, regardless of age or gender.
Soybeans have a GI of 14, which is low even for the GI-friendly legume family. Plus,
the fat found in soybeans belongs to the healthy polyunsaturated category.
Nutritionists are only beginning to explore the variety of health benefits soybeans have
to offer. Because their phytonutrients and phytoestrogens, soybeans seem to help
balance blood cholesterol levels, as well as reduce your risk of cancer.
To take full advantage of low-GI legumes, try to eat them twice a week as an entrée.
Edamame, an Asian preparation of baby soybeans, makes a great high-protein snack.
Black bean soup and chili both make hearty meals, as do bean burritos wrapped with
whole-wheat tortillas. Experiment with different bean recipes to get a taste for the
varieties and preparations you like best.
And What About Lentils?
Like legumes, you may want to begin to incorporate more lentils in your diet. If you’ve
never eaten them before, you may be pleasantly surprised. With a glycemic index of
26, you’ll find this bean rich in protein, fiber, and a variety of B vitamins.
Lentils are “earthy” in flavor, and they’re often considered bland in taste, lentils can be
delicious paired with onions, garlic or any of your favorite spices. Lentils make a
wonderful bed for grilled fish or meat. Add a side salad to this and you have the perfect
low-GI meal!
Fish and Seafood
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We already know that the omega-3 fat content in fish helps to slow the insulin response
triggered by carbohydrates. But the regular consumption of fish has also been known to
reduce the risk of coronary heart disease, improve the moods of individuals balancing
blood fat levels, and even provide an immune system boost. Indeed, just one serving of
fish per week can lower your risk of experiencing a fatal heart attack by 40 percent!
Oily fish varieties, as opposed to leaner species, are the best sources of omega-3 fatty
acids. You can recognize oily fish by their dark-colored flesh and strong flavor. Of
course, we’re not all lucky enough to live on the coast, but don’t fret: frozen and canned
fish can still supply you with plenty of omega-3s. Try eating more salmon, mackerel and
tuna in order to get all the health-promoting properties of omega-3 fatty acids.
Enjoying Poultry, Eggs and Lean Red Meat
None of the foods in the heading above is even ranked on the glycemic index. That’s
reason enough to enjoy these foods. But because they are members of the protein
family, they can actually help to slow the release of glucose into your bloodstream.
Red meat has certainly received a bad rap from the media lately. But from an overall
health perspective, you needn’t eliminate it from your diet altogether. Red meat is a
superior source of iron, an essential nutrient for your body. Just make sure to choose
one of the lean cuts of red meat your grocer has to offer.
Your body uses iron for fuel. By taking in enough iron, you’re ensuring that you have
sufficient energy levels throughout the day.
Nutritionists recommend eating two to three servings of meat each week. One serving
of meat is three and a half ounces, or roughly the size of a deck of playing cards. Make
a savory meal of grilled meat and salad for a nutritious, low-GI dinner.
The egg is also a protein source that’s been much maligned over the years. But don’t
be afraid to eat a couple of eggs once or twice a week; these versatile staples are
excellent sources of protein, and can be eaten without the yolk for a fat- and
cholesterol-free dish.
The Benefits of Low-fat Dairy
Like red meat and eggs, dairy products have also been deemed “off limits” by dieters in
recent years. The high fat content of most cheeses, whole milk, and cream has
motivated many people to steer way clear of the dairy aisle.
The good news is that these foods fall, for the most part, on the low end of the glycemic
index. And when eaten in moderation, they can help you lose weight, keep it off and
balance the release of glucose into your system.
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Milk, cheese, yogurt, buttermilk, and yes, even ice cream: believe it or not, these are
some of the richest sources of calcium you can eat (You’ve been waiting for an excuse
to open that Ben & Jerry’s pint, haven’t you?)
Calcium is vital for the proper functioning of our body. So vital, in fact, that if you don’t
receive enough of this nutrient through your diet, you body draws it from your bones,
which leads to osteoporosis over they years.
To ensure you receive an adequate amount of calcium, make sure to eat a minimum of
two to three servings of dairy products every day.
Low-Fat, Please!
Because the fats in dairy products aren’t nearly as healthy as the fats you get from nuts,
you must be careful with these foods. The key to success with dairy is to limit yourself
to non-fat milk and low-fat cheeses and yogurts, and to be conscious of how much
you’re consuming. One serving of dairy is defined as one cup of milk, one ounce of
cheese (about the size of your thumb), or one eight-ounce carton of yogurt.
Milk lies at a low 27 on the glycemic index, due in part to its high protein content. While
whole milk has quite a bit of saturated fat, you can opt for low-fat or non-fat variety.
Yogurt ranks anywhere from a desirable 19 to a hefty 50 on the GI, as different brands
use widely varying ingredients to create their respective flavors and diet options (low-fat,
non-fat, low-carb, etc). If you just must have yogurt with fruit, the sweet additives can
contribute to higher GI values.
But generally speaking, yogurt (especially plain yogurt) is a great choice for someone
trying to lose weight. Of all foods, low-fat yogurt can provide the highest ratio of protein
to total calories—perfect for any weight loss program.
And yes, even low-fat ice cream enjoyed on occasion without making your blood
glucose skyrocket out of sight. With a moderate GI value between 37 and 41, ice cream
can help you indulge a bit without flooding your blood with glucose and insulin.
Low-GI Breakfast Items
It’s really not hard to make healthy, low GI food choices for breakfast. The attached
food list will help you get a sense of which breakfast foods are better than others. But
soon enough, you’ll be making these decisions without having to reference the list!
Simply using common sense can work wonders with weight management: instead of
grabbing that Danish or stopping at Krispy Kreme en route to work, reach for a multi-
grain muffin instead.
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If bagels are your passion, simply switch to a whole-grain variety. The same goes for
the English muffin: grocers are now carrying great-tasting “hearty grain” English muffins
—with nearly twice the fiber of a traditional English muffin.
And if you must have cereal in the morning, opt for high-fiber, whole-grain cereals like
bran flakes, shredded wheat and oatmeal instead of Frosted Flakes or Corn Pops.
Sweeten cereal with berries or sliced fruit, not table sugar. The fructose found in fruit
and berries is far sweeter than the taste of refined table sugar, and the fruit has the
added benefit of helping you feel fuller longer!
You’ll be amazed at how these small changes can help you lose weight and increase
energy without sacrificing flavor or meal satisfaction.
Confused About Breakfast Cereals?
These seemingly straightforward breakfast options, upon closer inspection, can really
make your head spin. Take Kellogg’s Frosted Flakes for example. With a moderate 55
on the glycemic index, this cereal is a fine choice for occasional eating. Yet corn flakes,
a supposedly more sensible option than the sugary children’s favorite, fall at a whopping
72 on the GI. Go figure!
The lesson here is to complete a thorough study of the attached food list before
assuming which foods are “bad guys” and which are harmless. So what kind of cereals
can you eat for breakfast without overloading your pancreas?
Let’s start with barley. You might not know this, but barley is one of the oldest cultivated
cereals, and it also happens to be one of the most nutritious. This is partly due to its
high fiber content. Cook barley flakes and rolled barley together to create a delicious
hot cereal with plenty of nutty flavor to awaken the taste buds.
Barley, especially pearl barley, is also a wonderful ingredient in soups, stews and pilafs.
Low-GI Lunch
Instead of making sandwiches with refined white bread (which has a GI of 70), choose
whole-grain breads for your midday meal. Because white bread is refined, it’s stripped
of its fiber and thus is digested much ore quickly than its whole-grain counterparts.
Whole-grain bread has a coarser, heartier texture, and will keep you feeling fuller much
longer than white bread.
Scan the bread aisle in your local grocery store for sliced breads and sandwich rolls
made from GI-friendly whole grain. Or, instead of using two pieces of bread, make a
savory open-face sandwich by topping one slice of whole-wheat bread with lean meat,
low-fat cheese and vegetables.
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Also, don’t be afraid to expand your culinary horizons when it comes to lunchtime
carbohydrates. Ever have brown rice? Its moderate GI value makes it a good
substitute for white bread. Add cooked brown rice to vegetables stir-fried in soy sauce
for a quick, low-GI meal.
Other great substitutes for refined grains include the following:
•
Kasha
•
Wild rice
•
Bulgur
•
Whole-wheat tortillas
You can even combine whole grains with protein to for a healthy, low-GI meal. Add
cooked brown rice or whole-grain breadcrumbs to ground meat or poultry. Not only will
this give the meat extra texture, but it’ll also provide you with the fiber you need to feel
full.
Learn to Check the Label
Indeed, the one vital habit you must to adopt as you begin your glycemic index lifestyle
involves reading. Reading food labels, that is.
Fiber: The first item to check on a food’s nutrition facts label is its fiber content. The
more fiber a food has, the more likely it is to have a moderate or low GI. It makes
sense, then, to choose foods with labels indicating that the product is made with whole-
grain ingredients.
The labels on high-GI foods that may try to fool you. For example, words like “multi-
grain” and “stone-ground” make breads sound like they should be low on the glycemic
index, but this isn’t always the case. Look to the bread’s fiber content to see whether it
is actually a low-GI choice (more fiber=lower GI).
But in addition to fiber, there are still several other factors to check on the food’s
nutrition label.
Sugars: That’s right! After you’re finished surveying the fiber content, read the list of
ingredients to see where sugar falls. If a sugar is one of the first two ingredients, avoid
this food item.
These days, food manufacturers are quite adept at hiding the true quantity of simple
sugar in food. But because these sugars break down into energy so quickly, you must
be extra careful to identify the sugar in your favorite foods.
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Examples of simple sugars you may find in manufactured foods include sucrose, high-
fructose corn syrup, honey and molasses. Manufacturers often combine two types of
sugars, each in smaller amounts, so that they appear lower on the ingredient list, and
the food passes as a lower-sugar item.
One of the most common examples of a sugary food with a healthy reputation is the
standard granola bar. Packed with corn syrup, fructose, and even simple table sugar,
these go-to snacks will spike your insulin and leave you hungrier than you were before
you reached for the foil-wrapped snack.
Low-GI Snacking—Yes, You Can!
You don’t have to give up snacks when you’re eating according to the glycemic index.
In fact, you shouldn’t. You simply need to change your snacking habits for better
health. With a little imagination, low-GI snacking can be easier and more delicious than
you might have thought possible.
One change you will inevitably have to face is giving up those potato chips, candy bars
and sugary sodas. But just remember, there’s a whole world of intelligent snack
choices out there!
Meat and cheese rollups: This quick dish is far more satisfying than the nutrient-
deficient junk foods Americans normally eat. Roll up thin slices of lean meat and low-fat
cheese, and wrap them in a leaf of fresh lettuce, if desired. Another satisfying snack is
a small bowl of seasonal fruit with a cup of tea.
Snow cones: Not your typical sugary ones, of course. For this treat, you’ll have to
invest in a small snow cone machine (available at kitchen stores), but don’t worry these
treats are more than worth the expense.
Fill the container of the snow cone machine about one-third full with your favorite
unsweetened juice. Top with water and freeze. Then, simply wait for your next sugar
craving to hit, and let your new kitchen appliance work its magic.
Eggs: Ever given eggs much of a chance outside the breakfast table? Try a pickled
egg. If you don’t know anyone who can make a good pickled egg, visit your
delicatessen or grocery store to find these savory snacks. You’d be surprised at how
filling one of these eggs is!
Of course, if pickled eggs aren’t your style, try a classic hard-boiled egg. In fact, you
may want to keep a few of these in the refrigerator at all times for when you need a
snack.
Chocolate: Dark chocolate, that is. When yearning for a snack, even a small square of
chocolate can quell your cravings and improve your overall mood. Just remember not
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to chew it; rather, allow the chocolate to melt slowly in your mouth. This will lengthen
your enjoyment of the treat and leave you feeling more satisfied with your snack.
Tuna: If you like tuna, then use this fish as a snack. You can eat tuna plain, or mix it
with light mayonnaise, relish and chopped celery. Try adding apples and raisins to your
tuna for added fiber. Or spoon it over whole-grain toast and top with avocado.
Avocado: When you snack on this fruit, you’re taking in a rich source of omega-3 fatty
acids. Cut half of a ripe avocado into cubes, and toss with lime juice, salt and—if you
like things spicy—chili powder.
Of course, you can also just forget all that preparation and eat your half avocado with a
spoon! Also, try filling the hole left from the pit with your favorite salad dressing for a
zestier version of this GI-friendly snack.
One of the greatest aspects about the low-GI weight loss plan is the wide variety of
snacks you can enjoy—no food groups are completely eliminated, only adjusted to
improve their value! You can enjoy proteins, fats, and carbohydrates—as long as they
are the appropriate kind.
Nuts!
What’s your favorite nut? Go right ahead, help yourself to a few! It makes little
difference if they are pecans, almonds, hazelnuts, peanuts, macadamia nuts or
cashews! Just be sure to heed the serving size on the package—it’s easy to
overestimate how many you should eat!
The low GI value of nuts is primarily due to the polyunsaturated and monounsaturated
fats they contain. And when it comes to that sensation of fullness you’re after, they’ve
got some tremendous lasting power.
Nuts are one of the richest sources of vitamin E available. Combine this factor with their
natural selenium content and you have a powerhouse of an antioxidant working in your
favor! Selenium, like vitamin E, has the ability to guard against the ultraviolet rays that
damage skin.
Not one for gobbling up a handful of nuts? Not to fret; there are several ways to get
around that problem! Try using more nuts when you’re preparing family meals: toss
some cashews in with that stir fry, or sprinkle walnuts or pine nuts over salad.
But don’t limit this creativity to your entrées: consider adding almond-rich granola to a
fruity dessert, or mix nuts with various seeds and dried fruits for a great-tasting
homemade trail mix!
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Remember, you can also start to use nuts in other forms. Top whole-wheat bread with
hazelnut spread for a mid-day snack, or substitute this nutty spread for butter on your
morning toast. For a great hunger-buster snack, try one slice of high-fiber, whole-wheat
bread topped with natural peanut butter and apple slices.
Or, why not try some nut butter on a slice of fruit? Spread half a tablespoon of peanut
butter—or, if you’re allergic to peanuts, almond butter—on a two-ounce slice of apple or
pear. The glycemic load of this snack is low enough to make it a go-to snack.
For an occasional decadent snack (that your kids are sure to love), spread peanut
butter onto an apple, and top it off with just a smidgen of caramel dip from your grocery
store. While this dessert may be high on the glycemic index, it won’t do much harm as
long as you resist overindulging in it!
Nuts and Weight Loss
Want to eat less at your next meal? If you’re trying to lose those extra pounds, you’ll
eating less at meals is an obvious way to keep your calorie intake in check.
Fortunately, nuts can help you find the willpower to stop eating before you consume too
much.
According to a recent study, the healthy fats in the nuts cause the body to release a
hormone called cholecystokinin, or CCK. This hormone, which is released when the fat
connects with the wall of the small intestine, tells your body that you’re not as hungry as
you thought you were. This is why simply eating a handful of nuts, roughly half an hour
before lunch or dinner, can significantly reduce the quantity of food you eat.
The beauty of this, the study found, is that you don’t need to eat a lot of these nuts to
receive the desired effect: merely 70 calories’ worth of your favorite nut is all you need!
This equates to about 6 walnuts, 12 almonds, or 20 peanuts.
Eating Out:
Yes, It’s Possible!
If you think your days of enjoying your favorite restaurants are over, you’re in for a
pleasant surprise. Because even though you’re eating within the guidelines of the low-
GI weight loss plan, you can easily find—and adjust—restaurant meals that won’t
sacrifice your weight loss goals.
The first thing you’ll notice when scanning a restaurant menu is that the entrées are
already low on the glycemic index: you have meats, fish and poultry. These, with their
high-protein composition, are easy enough to choose. However, there are still rules to
follow when selecting from these choices.
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Make sure the meat, fish or poultry is prepared in a healthy manner. Avoid fried dishes,
opting for grilled or sautéed versions to limit saturated and trans fats.
You also want to choose the leanest meats possible. Choose boneless, skinless
chicken breasts over wings or thighs, beef tenderloin over prime rib, and Canadian
bacon or ham over American bacon.
Now, just about every meal in a restaurant includes a serving of vegetables. Before
ordering, ask your server what type of veggie is being served, so you’re not faced with
high-GI carrots (which, of course, fall even high on the GI when cooked!).
It is also common to find fruit on the menu, especially at breakfast establishments.
Order fruit instead of typical side dishes to drastically lower the GI value of your meal.
Remember, if you don’t see it listed on the menu, it never hurts to ask. You’d be
surprised how many foods you can order “off menu” from a restaurant.
Just say no to potatoes. This is a no-brainer when it comes to french fries, but it’s also
true no matter how the potato is prepared, as potatoes have a very high GI value.
Choose cottage cheese or fresh fruit instead.
Let’s run through a basic dinner or lunch, starting with the entrée. While you may have
to exercise some restraint, you will most often find that it’s easy to order a healthful, low-
GI meal without having to request a dish “off menu.”
A Practical Guide to Dining Out
You may be surprised by the variety of entrées available that are low on the glycemic
index. Experiment with different salads, protein entrees and even sandwiches.
Don’t be afraid of those sandwiches, as whole-grain and specialty breads are becoming
ever more popular as the health food trend grows. More restaurants are now serving
sourdough bread than ever before, and brown rice is becoming an increasingly popular
option in Asian restaurants.
If you must order a dish that’s a bit higher on the glycemic index than you’d like, simply
make sure you have some good lean protein or healthy fats to pair with it. This will
lower the overall GI value of the meal.
When eating salads, choose house vinaigrette, or mix your own oil and vinegar, for
dressing. Not only will this save calories, but according to recent research, vinegar
actually diminishes the glycemic response by 20 to 40 percent! Think about that the
next time you’re considering adding a salad to your entrée.
If you feel that the portions offered are far too large, ask your dining partner to share an
entrée with you. If he or she doesn’t comply, just tell yourself firmly that you’re not
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going to eat the entire meal. Ask for a “to go” box as soon as your plate arrives so you
can pack up half of your meal right from the start.
Can’t say no to dessert? You’re not alone. Simply share one scrumptious dessert item
with someone else. To further reduce that spike in glucose, order a glass of low-fat milk
to wash it down. And remember, it’s always a good idea to box up that dessert and take
it home to nibble on for days.
You see, making the glycemic index work for you really isn’t all that difficult. An eating
pattern that allows you to indulge in low-fat ice cream every now and then is far easier
to stick to than a diet that eliminates all the pleasures of eating! Can you imagine being
told you’re never going to taste ice cream again (Talk about a mourning process!)?
And when you add new ingredients like nuts to your meals—and desserts!—you’ll
discover that your taste buds are awakening to a whole new world of eating. A casual
dessert transforms into a gourmet treat with q quick sprinkle of crunchy cashews or
pecans.
So when you’re treating yourself to some of that low-fat ice cream, be sure to add some
nuts to it! This way, you’re not totally abandoning your new eating system. Indeed,
you’re using the tricks you’ve learned for keeping your diet in control even during
moments of indulgence.
But this is just the tip of the iceberg. This book has provided you with only a fraction of
the delicious changes you can add to your eating patterns. You won’t even realize
you’re dieting once you start to explore the huge variety of flavorful dishes that will make
the glycemic index work with your body.
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Conclusion
ow, eat! Stock your refrigerator and pantry with all the right foods, and begin to
play! You should be feeling pretty confident by now in your ability to master the
glycemic index system. And hopefully, you’re looking forward to starting your
new weight loss management plan (indeed you should be!).
N
And yes, perhaps that phrase is a mouthful: weight loss management plan. But you
really can’t call your new eating habits a diet. A diet implies that you drastically change
your eating habits for a short, pre-determined period, only to return to your old habits
(and your previous weight) after you’ve reached your goal.
With the glycemic index, that’s just not the case. The index shows you an entirely new
way of eating—a method for choosing foods that will serve your weight management
and health needs for life.
Finally, you will get your weight under control and, simultaneously battle the numerous
weight-related health problems that plague our nation today.
With a little forethought, a little discipline and a few simple changes, you will now begin
to create a healthier you.
Never Feel Hungry Again!
The glycemic index is a marvelous tool that puts you in control of the foods you eat, the
portions you eat, and exactly how and when you eat them. And when you don’t feel
deprived—because there’s such variety of great tasting foods to choose from—you’re
much more likely to stick with the system for life.
If you’re tired of relentlessly dieting only to discover that when you stop, you return to a
heavier weight than ever, then you owe it to yourself to try the low-GI weight loss plan.
Not only will be you surprised by how easily the pounds come off, but you’ll be
astounded by how they stay off as well. Furthermore, you will be amazed by the
heightened energy levels you experience with this plan. Finally, yo-yo dieting is a thing
of the past!
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Appendix
Glycemic Index Food Chart
The following charts provide you with the GI values of popular foods, so that you can
make informed decisions about the foods you eat. For your convenience, the
information is presented in two distinct ways: the first organizes the list by type of food,
and the second ranks all the foods according to their GI, from low to high.
If you’re looking for the GI value of a specific food, use the first chart. If you’re looking
or ideas when meal planning, use the second chart to find the best possible choices.
Refer to the following key to identify which foods are low, moderate, and high on the
index.
Low GI (use often):
<55
Moderate GI (use occasionally):
56–69
High GI (use sparingly):
>70
Food List
Rating
Food
Glycemic
Index
Bakery Products
*Pound cake
Low
54
Danish pastry
Moderate
59
Muffin
(unsweetened)
Moderate
62
Cake , tart
Moderate
65
Cake, angel
Moderate
67
Croissant
Moderate
67
Waffles
High
76
Doughnut
High
76
Beverages
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Soy milk
Low
30
Apple juice
Low
41
Carrot juice
Low
45
Pineapple juice
Low
46
Grapefruit juice
Low
48
Orange juice
Low
52
Breads
Multi grain bread
Low
48
Whole grain
Low
50
Pita bread, white Moderate
57
Pizza, cheese
Moderate
60
Hamburger bun
Moderate
61
Rye-flour bread
Moderate
64
Whole meal
bread
Moderate
69
White bread
High
71
White rolls
High
73
Baguette
High
95
Breakfast Cereals
All-Bran
Low
42
Porridge, non
instant
Low
49
Oat bran
Moderate
55
Muesli
Moderate
56
Mini Wheats
(whole meal)
Moderate
57
Shredded wheat Moderate
69
Golden Grahams
High
71
Puffed wheat
High
74
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Rice Krispies
High
82
Cornflakes
High
83
Cereal Grains
Pearl barley
Low
25
Rye
Low
34
Wheat kernels
Low
41
Rice, instant
Low
46
Rice, parboiled
Low
48
Barley, cracked
Low
50
Rice, brown
Moderate
55
Rice, wild
Moderate
57
Rice, white
Moderate
58
Barley, flakes
Moderate
66
Taco Shell
Moderate
68
Millet
High
71
Dairy Foods
Yogurt, low-fat
(sweetened)
Low
14
Milk, chocolate
Low
24
Milk, whole
Low
27
Milk, Fat-free
Low
32
Milk, skimmed
Low
32
Milk, semi-
skimmed
Low
34
Ice cream (low-
fat)
Low
50
Ice cream
Moderate
61
Fruits
Cherries
Low
22
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Grapefruit
Low
25
Apricots (dried)
Low
31
Apples
Low
38
Pears
Low
38
Plums
Low
39
Peaches
Low
42
Oranges
Low
44
Grapes
Low
46
Kiwi fruit
Low
53
Bananas
Low
54
Fruit cocktail
Moderate
55
Mangoes
Moderate
56
Apricots
Moderate
57
Apricots
(canned in
syrup)
Moderate
64
Raisins
Moderate
64
Pineapple
Moderate
66
**Watermelon
High
72
Pasta
Spaghetti,
protein enriched
Low
27
Fettuccine
Low
32
Vermicelli
Low
35
Spaghetti,
whole-wheat
Low
37
Ravioli, meat
filled
Low
39
Spaghetti, white
Low
41
Macaroni
Low
45
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Spaghetti,
durum wheat
Moderate
55
Macaroni and
cheese
Moderate
64
Rice pasta,
brown
High
92
Root Crop
Carrots, cooked
Low
39
Yam
Low
51
Sweet potato
Low
54
Potato, boiled
Moderate
56
Potato, new
Moderate
57
Potato, tinned
Moderate
61
Beetroot
Moderate
64
Potato, steamed
Moderate
65
Potato, mashed
Moderate
70
Potato, micro
waved
High
82
Potato, instant
High
83
Potato, baked
High
85
Parsnips
High
97
Snack Food and Sweets
Peanuts
Low
15
M&Ms (peanut)
Low
32
Snickers bar
Low
40
Chocolate bar;
30g
Low
49
Jams and
marmalades
Low
49
Popcorn
Moderate
55
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Mars bar
Moderate
64
Table sugar
(sucrose)
Moderate
65
Corn chips
High
74
Jelly beans
High
80
Pretzels
High
81
Dates
High
103
Rice cakes
High
77
Soups
Tomato soup,
canned
Low
38
Lentil soup,
canned
Low
44
Black bean soup,
canned
Moderate
64
Green pea soup,
canned
Moderate
66
Vegetable and Beans
Artichoke
Low
15
Asparagus
Low
15
Broccoli
Low
15
Cauliflower
Low
15
Celery
Low
15
Cucumber
Low
15
Eggplant
Low
15
Green beans
Low
15
Lettuce, all
varieties
Low
15
Peppers, all
varieties
Low
15
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Snow peas
Low
15
Spinach
Low
15
Young summer
squash
Low
15
Tomatoes
Low
15
Zucchini
Low
15
Soybeans, boiled
Low
16
Peas, dried
Low
22
Kidney beans,
boiled
Low
29
Lentils green,
boiled
Low
29
Chickpeas
Low
33
Black-eyed
beans
Low
41
Chickpeas,
tinned
Low
42
Baked beans,
tinned
Low
48
Kidney beans,
tinned
Low
52
Lentils green,
tinned
Low
52
Broad beans
High
79
Low-GI Foods
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Yogurt low-fat (sweetened)
14
Peanuts
15
Artichoke
15
Asparagus
15
Broccoli
15
Cauliflower
15
Celery
15
Cucumber
15
Eggplant
15
Green beans
15
Lettuce, all varieties
15
Low-fat yogurt, artificially sweetened
15
Peppers, all varieties
15
Snow peas
15
Spinach
15
Young summer squash
15
Tomatoes
15
Zucchini
15
Soya beans, boiled
16
Cherries
22
Peas, dried
22
Milk, chocolate
24
Pearl barley
25
Grapefruit
25
Milk, whole
27
Spaghetti, protein enriched
27
Kidney beans, boiled
29
Lentils green, boiled
29
Soya milk
30
Apricots (dried)
31
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Milk, Fat-free
32
Milk, skimmed
32
Fettuccine
32
M&Ms (peanut)
32
Chickpeas
33
Rye
34
Milk, semi-skimmed
34
Vermicelli
35
Spaghetti, whole-wheat
37
Apples
38
Pears
38
Tomato soup, tinned
38
Plums
39
Ravioli, meat filled
39
Carrots, cooked
39
Snickers bar
40
Apple juice
41
Wheat kernels
41
Spaghetti, white
41
Black-eyed beans
41
All-Bran
42
Peaches
42
Chickpeas, canned
42
Oranges
44
Lentil soup, canned
44
Carrot juice
45
Macaroni
45
Pineapple juice
46
Rice, instant
46
Grapes
46
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Grapefruit juice
48
Multi grain bread
48
Rice, parboiled
48
Baked beans, canned
48
Chocolate bar; 30g
49
Jams and marmalades
49
Whole grain
50
Barley, cracked
50
Ice cream (low- fat)
50
Yam
51
Orange juice
52
Kidney beans, canned
52
Lentils green, canned
52
Kiwi fruit
53
Pound cake
54
Bananas
54
Sweet potato
54
Potato chips
54
Moderate/High-GI Foods
Oat bran
55
Rice, brown
55
Fruit cocktail
55
Spaghetti, durum wheat
55
Popcorn
55
Muesli
56
Mangoes
56
Potato, boiled
56
Pita bread, white
57
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Mini Wheats
57
Rice, wild
57
Apricots
57
Potato, new
57
Rice, white
58
Danish pastry
59
Pizza, cheese
60
Hamburger bun
61
Ice cream
61
Potato, canned
61
Muffin (unsweetened)
62
Shortbread
64
Rye-flour bread
64
Apricots (canned with syrup)
64
Raisins
64
Macaroni and cheese
64
Beetroot
64
Mars bar
64
Black bean soup, canned
64
Cake , tart
65
Potato, steamed
65
Table sugar (sucrose)
65
Barley, flakes
66
Pineapple
66
Green pea soup, tinned
66
Cake, angel
67
Croissant
67
Taco Shell
68
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Whole meal bread
69
Shredded wheat
69
Potato, mashed
70
White bread
71
Golden Grahams
71
Millet
71
Watermelon
72
White rolls
73
Puffed wheat
74
Corn chips
74
Chips
75
Waffles
76
Doughnut
76
Wafer biscuits
77
Rice cakes
77
Broad beans
79
Jelly beans
80
Pretzels
81
Rice Krispies
82
Potato, micro waved
82
Cornflakes
83
Potato, instant
83
Potato, baked
85
Rice pasta, brown
92
Baguette
95
Parsnips
97
Dates
103
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Weight Loss Made Easy
References
Books
Beale, Lucy and Clark, Joan, The Complete Idiot’s Guide to Glycemic Index Weight
Loss, Alpha books, New York City, NY, 2005
Carpender, Dana, How I Gave Up My Low-Fat Diet and Lost 40 Pounds, Fair Winds,
Beverly, MA., 2003
Gallop, Rick, The GI Diet, Workman Publishing Co., New York City, NY, 2002.
Podell, M.D., F.A.C.P. Richard N. and Proctor, William, The G-Index Diet, Warner
Books, Inc., New York City, NY, 1993
Sears, Barry, The Omega Rx Zone, HarperCollins Books, New York City, NY,2002
Web Sites
http://www.mypyramid.gov/pyramid/grains_tips.html
, accessed 12
Jul 08
The Importance of Protein,
http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm
, accessed 12 Jul 08
http://www.carbs-information.com/gi-value-meat-fish.htm
, accessed 14 Jul 08
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