The Low GI Handbook: The New Glucose Revolution Guide to the Long-term Health Benefits of Low GI Eating Book

Introduction ix

Part 1 What Is the Glycemic Index?

1 The GI-A Brief Overview 3

2 Exactly How Does the GI Work? 11

3 What Determines Whether a Food Is High or Low GI? 21

4 What's Wrong with Today's Diet? 31

5 Carbohydrate-The Big Picture: What It Is, Why We Need It, How We Digest It 39

6 How Much Carbohydrate Do You Need? 47

Part 2 The GI and Your Health

7 The GI and Weight Control 57

8 The GI and Diabetes 72

9 The GI and Prediabetes 83

10 The GI and Pregnancy 90

11 The GI and Hypoglycemia 98

12 The GI, Heart Health, and the Metabolic Syndrome 101

13 The GI and Polycystic Ovarian Syndrome (PCOS) 113

14 The GI and Children 120

15 The GI and Exercise 133

16 The Latest Findings about the GI 144

Pare 3 Questions & Answers

17 Fifty Frequently Asked Questions about the GI, Answered 159

Part 4 Your Guide to Low GI Eating

18 Making the Change to a Low GI Diet 191

19 Putting It on the Plate 210

20 Weekly Low GI Menu Ideas 223

21 The Low GI Shopper 232

22 Fifty Recipes for Low GI Living 238

Breakfasts and Brunches 241

Soups, Salads, and Vegetarian Fare 251

Light Meals, Lunches, and Savory Snacks 260

Main Dishes 270

Desserts and Sweet Treats 286

Part 5 The Authoritative Tables of GI Values

23 An Introduction and How to Use the Tables 301

24 The Authoritative Tables of GI Values 305

Glossary: An A to Z of Key Terms Used Throughout This Book 347

Further Reading: Sources and References 364

Thank You 369

Index 371

Recipe Index 382

About the Authors 384