Re: Here are some breakfast ideas

[Guest guest]

Most doctors do not routinely test for the CRP level, so I would doubt if

you aare using a regular physician, that he or she tested for it.

Here are some breakfast ideas

>>

>> Hi all,

>>

>>

>>

>> here are some ideas for breakfast that some of you might like.

>>

>>

>>

>>

>>

>> from Down Under

>>

>>

>>

>> Breakfast Basics

>>

>> 1. Start with some fruit or juice. Fruit contributes fibre, and more

>> importantly Vitamin C and antioxidants.

>>

>> 2. Try some breakfast cereal. Cereals are important as a source of

>> fibre, Vitamin B and iron. When choosing processed breakfast cereals,

>> look for those with a high fibre content.

>>

>> 3. Add milk or yoghurt. Low fat milk and yoghurts can make a valuable

>> contribution to your daily calcium intake, by including them at

>> breakfast. All of them have a low GI value. Lower fat varieties have

>> just as much, or more, calcium as full cream milk.

>>

>> 4 add some bread or toast if you like.

>>

>>

>>

>> Your quick low fat and low GI Breakfast ideas

>>

>> 1. Spread raisin toast with low fat cream cheese and top with slice

>> apple.

>>

>> 2. Top a slice of - oat bran and honey loaf with slice banana.

>>

>> 3. Sprinkle porridge with raisins and brown sugar.

>>

>> 4. Enjoy a low fat milk shake.

>>

>> 5. Spoon slice peaches and raspberries through a tub of low fat yoghurt.

>>

>> 6. Top a bowl of All-Bran and low fat milk with canned pears slices.

>>

>> 7. Smear avocado on bread and top with baked beans.

>>

>> 8. Team a bowl of Guardian cereal and low fat milk with a glass of fresh

>> orange juice.

>>

>> 9. Top a heavy grain fruit bread with fresh ricotta.

>>

>> 10. Enjoy a steamy hot chocolate with low fat milk and whole grain toast

>> with favourite spread.

>>

>>

>>

>>

[Guest guest]

Hi Cheryl.

If his LDL cholesterol is around 80 then he should be ok. Recently they have

linked crp and ldl and test for both since both of them are great indeicators of

a stroke and can be used to prvent it.

Regards,

Here are some breakfast ideas

>>

>> Hi all,

>>

>>

>>

>> here are some ideas for breakfast that some of you might like.

>>

>>

>>

>>

>>

>> from Down Under

>>

>>

>>

>> Breakfast Basics

>>

>> 1. Start with some fruit or juice. Fruit contributes fibre, and more

>> importantly Vitamin C and antioxidants.

>>

>> 2. Try some breakfast cereal. Cereals are important as a source of

>> fibre, Vitamin B and iron. When choosing processed breakfast cereals,

>> look for those with a high fibre content.

>>

>> 3. Add milk or yoghurt. Low fat milk and yoghurts can make a valuable

>> contribution to your daily calcium intake, by including them at

>> breakfast. All of them have a low GI value. Lower fat varieties have

>> just as much, or more, calcium as full cream milk.

>>

>> 4 add some bread or toast if you like.

>>

>>

>>

>> Your quick low fat and low GI Breakfast ideas

>>

>> 1. Spread raisin toast with low fat cream cheese and top with slice

>> apple.

>>

>> 2. Top a slice of - oat bran and honey loaf with slice banana.

>>

>> 3. Sprinkle porridge with raisins and brown sugar.

>>

>> 4. Enjoy a low fat milk shake.

>>

>> 5. Spoon slice peaches and raspberries through a tub of low fat yoghurt.

>>

>> 6. Top a bowl of All-Bran and low fat milk with canned pears slices.

>>

>> 7. Smear avocado on bread and top with baked beans.

>>

>> 8. Team a bowl of Guardian cereal and low fat milk with a glass of fresh

>> orange juice.

>>

>> 9. Top a heavy grain fruit bread with fresh ricotta.

>>

>> 10. Enjoy a steamy hot chocolate with low fat milk and whole grain toast

>> with favourite spread.

>>

>>

>>

>>

[Guest guest]

Hi Cheryl.

If his LDL cholesterol is around 80 then he should be ok. Recently they have

linked crp and ldl and test for both since both of them are great indeicators of

a stroke and can be used to prvent it.

Regards,

Here are some breakfast ideas

>>

>> Hi all,

>>

>>

>>

>> here are some ideas for breakfast that some of you might like.

>>

>>

>>

>>

>>

>> from Down Under

>>

>>

>>

>> Breakfast Basics

>>

>> 1. Start with some fruit or juice. Fruit contributes fibre, and more

>> importantly Vitamin C and antioxidants.

>>

>> 2. Try some breakfast cereal. Cereals are important as a source of

>> fibre, Vitamin B and iron. When choosing processed breakfast cereals,

>> look for those with a high fibre content.

>>

>> 3. Add milk or yoghurt. Low fat milk and yoghurts can make a valuable

>> contribution to your daily calcium intake, by including them at

>> breakfast. All of them have a low GI value. Lower fat varieties have

>> just as much, or more, calcium as full cream milk.

>>

>> 4 add some bread or toast if you like.

>>

>>

>>

>> Your quick low fat and low GI Breakfast ideas

>>

>> 1. Spread raisin toast with low fat cream cheese and top with slice

>> apple.

>>

>> 2. Top a slice of - oat bran and honey loaf with slice banana.

>>

>> 3. Sprinkle porridge with raisins and brown sugar.

>>

>> 4. Enjoy a low fat milk shake.

>>

>> 5. Spoon slice peaches and raspberries through a tub of low fat yoghurt.

>>

>> 6. Top a bowl of All-Bran and low fat milk with canned pears slices.

>>

>> 7. Smear avocado on bread and top with baked beans.

>>

>> 8. Team a bowl of Guardian cereal and low fat milk with a glass of fresh

>> orange juice.

>>

>> 9. Top a heavy grain fruit bread with fresh ricotta.

>>

>> 10. Enjoy a steamy hot chocolate with low fat milk and whole grain toast

>> with favourite spread.

>>

>>

>>

>>

[Guest guest]

In Australia all newly diagnosed people with diabetes are taught the GI

diet and not the exchange diet. It has been so for the past 6 or more

years. However other people may still be sticking to the old exchange diet

or counting carbs because it works for them.

The majority of the foods listed are what are known as low GI foods which

don't raise your blood sugar rapidly. There were some brand name products

with low GI but I deleted them since you probably don't have them in the

North. We can get diet yoghurts with only 12 grams of carbs for a 200 gram

tub. And some the breads have less than 15 grams carbs.

I couldn't handle having a breakfast high in fat, such as bacon, eggs or

cheese. My weight would pile on and my cholesterol would rise and it

wouldn't sustain me either.

Basically each morning I enjoy a bowl of cereal and a piece of toast with a

spread. and for variety some mornings I have a small tin of baked beans

with 2 slices of bread or 2 slices of raisin bread with 1/2 a serve of

cereal.

Most of the time my level before breakfast is 90 and mid morning 108 and

lunch around 72 to 126. And I also have a couple dry biscuits for morning

tea.

My morning dose of insulin is Lantus 20 and Humalog 4.

from down under

Re: Here are some breakfast ideas

> Hi .

>

> Please do not take this the wrong way, I am posting this for new people to

get another angle on this. All the foods listed below are really high in

carbohydrate and should be limited. For example, a bowl of cereal is 20 to

30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15 grams,

1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

>

>

> You could easily rack up over 60 to 90 grams of carbs following those

foods for breakfast and most who carbohydrate count recommend no more than

90 grams a day. . I know that Australia follows a modified American diabetes

exchange diet that is high in carbs, lower on meets/fats and tosses in some

GI instruction there. However, it still is very high in carbs that break

down to sugar and make managing diabetes difficult.

>

>

> I know several folks from down under that refuse to lesson carbs and think

it is ok to eat all that because they were told it was the thing to do by

doctors, nurses, and diabetic educators and cannot get past that. It is a

shame that the medical professionals are not yet distancing themselves from

the American diabetes association exchange diet that is terrible for

controlling blood sugar which all of us on list can agree to who have

followed it in past.

>

>

> Regards,

>

[Guest guest]

In Australia all newly diagnosed people with diabetes are taught the GI

diet and not the exchange diet. It has been so for the past 6 or more

years. However other people may still be sticking to the old exchange diet

or counting carbs because it works for them.

The majority of the foods listed are what are known as low GI foods which

don't raise your blood sugar rapidly. There were some brand name products

with low GI but I deleted them since you probably don't have them in the

North. We can get diet yoghurts with only 12 grams of carbs for a 200 gram

tub. And some the breads have less than 15 grams carbs.

I couldn't handle having a breakfast high in fat, such as bacon, eggs or

cheese. My weight would pile on and my cholesterol would rise and it

wouldn't sustain me either.

Basically each morning I enjoy a bowl of cereal and a piece of toast with a

spread. and for variety some mornings I have a small tin of baked beans

with 2 slices of bread or 2 slices of raisin bread with 1/2 a serve of

cereal.

Most of the time my level before breakfast is 90 and mid morning 108 and

lunch around 72 to 126. And I also have a couple dry biscuits for morning

tea.

My morning dose of insulin is Lantus 20 and Humalog 4.

from down under

Re: Here are some breakfast ideas

> Hi .

>

> Please do not take this the wrong way, I am posting this for new people to

get another angle on this. All the foods listed below are really high in

carbohydrate and should be limited. For example, a bowl of cereal is 20 to

30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15 grams,

1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

>

>

> You could easily rack up over 60 to 90 grams of carbs following those

foods for breakfast and most who carbohydrate count recommend no more than

90 grams a day. . I know that Australia follows a modified American diabetes

exchange diet that is high in carbs, lower on meets/fats and tosses in some

GI instruction there. However, it still is very high in carbs that break

down to sugar and make managing diabetes difficult.

>

>

> I know several folks from down under that refuse to lesson carbs and think

it is ok to eat all that because they were told it was the thing to do by

doctors, nurses, and diabetic educators and cannot get past that. It is a

shame that the medical professionals are not yet distancing themselves from

the American diabetes association exchange diet that is terrible for

controlling blood sugar which all of us on list can agree to who have

followed it in past.

>

>

> Regards,

>

[Guest guest]

Those blood sugars are great after eating all those carbs. Maybe you

exercise. But If I hate that higha carb intake, my BG would be high and

that would increase my LDL level.

Re: Here are some breakfast ideas

In Australia all newly diagnosed people with diabetes are taught the GI

diet and not the exchange diet. It has been so for the past 6 or more

years. However other people may still be sticking to the old exchange diet

or counting carbs because it works for them.

The majority of the foods listed are what are known as low GI foods which

don't raise your blood sugar rapidly. There were some brand name products

with low GI but I deleted them since you probably don't have them in the

North. We can get diet yoghurts with only 12 grams of carbs for a 200 gram

tub. And some the breads have less than 15 grams carbs.

I couldn't handle having a breakfast high in fat, such as bacon, eggs or

cheese. My weight would pile on and my cholesterol would rise and it

wouldn't sustain me either.

Basically each morning I enjoy a bowl of cereal and a piece of toast with a

spread. and for variety some mornings I have a small tin of baked beans

with 2 slices of bread or 2 slices of raisin bread with 1/2 a serve of

cereal.

Most of the time my level before breakfast is 90 and mid morning 108 and

lunch around 72 to 126. And I also have a couple dry biscuits for morning

tea.

My morning dose of insulin is Lantus 20 and Humalog 4.

from down under

Re: Here are some breakfast ideas

> Hi .

>

> Please do not take this the wrong way, I am posting this for new people to

get another angle on this. All the foods listed below are really high in

carbohydrate and should be limited. For example, a bowl of cereal is 20 to

30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15 grams,

1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

>

>

> You could easily rack up over 60 to 90 grams of carbs following those

foods for breakfast and most who carbohydrate count recommend no more than

90 grams a day. . I know that Australia follows a modified American diabetes

exchange diet that is high in carbs, lower on meets/fats and tosses in some

GI instruction there. However, it still is very high in carbs that break

down to sugar and make managing diabetes difficult.

>

>

> I know several folks from down under that refuse to lesson carbs and think

it is ok to eat all that because they were told it was the thing to do by

doctors, nurses, and diabetic educators and cannot get past that. It is a

shame that the medical professionals are not yet distancing themselves from

the American diabetes association exchange diet that is terrible for

controlling blood sugar which all of us on list can agree to who have

followed it in past.

>

>

> Regards,

>

[Guest guest]

Those blood sugars are great after eating all those carbs. Maybe you

exercise. But If I hate that higha carb intake, my BG would be high and

that would increase my LDL level.

Re: Here are some breakfast ideas

In Australia all newly diagnosed people with diabetes are taught the GI

diet and not the exchange diet. It has been so for the past 6 or more

years. However other people may still be sticking to the old exchange diet

or counting carbs because it works for them.

The majority of the foods listed are what are known as low GI foods which

don't raise your blood sugar rapidly. There were some brand name products

with low GI but I deleted them since you probably don't have them in the

North. We can get diet yoghurts with only 12 grams of carbs for a 200 gram

tub. And some the breads have less than 15 grams carbs.

I couldn't handle having a breakfast high in fat, such as bacon, eggs or

cheese. My weight would pile on and my cholesterol would rise and it

wouldn't sustain me either.

Basically each morning I enjoy a bowl of cereal and a piece of toast with a

spread. and for variety some mornings I have a small tin of baked beans

with 2 slices of bread or 2 slices of raisin bread with 1/2 a serve of

cereal.

Most of the time my level before breakfast is 90 and mid morning 108 and

lunch around 72 to 126. And I also have a couple dry biscuits for morning

tea.

My morning dose of insulin is Lantus 20 and Humalog 4.

from down under

Re: Here are some breakfast ideas

> Hi .

>

> Please do not take this the wrong way, I am posting this for new people to

get another angle on this. All the foods listed below are really high in

carbohydrate and should be limited. For example, a bowl of cereal is 20 to

30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15 grams,

1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

>

>

> You could easily rack up over 60 to 90 grams of carbs following those

foods for breakfast and most who carbohydrate count recommend no more than

90 grams a day. . I know that Australia follows a modified American diabetes

exchange diet that is high in carbs, lower on meets/fats and tosses in some

GI instruction there. However, it still is very high in carbs that break

down to sugar and make managing diabetes difficult.

>

>

> I know several folks from down under that refuse to lesson carbs and think

it is ok to eat all that because they were told it was the thing to do by

doctors, nurses, and diabetic educators and cannot get past that. It is a

shame that the medical professionals are not yet distancing themselves from

the American diabetes association exchange diet that is terrible for

controlling blood sugar which all of us on list can agree to who have

followed it in past.

>

>

> Regards,

>

[Guest guest]

When I read the book by Dr. Atkins, it said that people who follow the diet

actually lose weight no gain it. The cholesterol levels go down as well as

the lipids.

I didn't lose much weight, but I didn't gain any and the lipids and

cholesterol levels certainly did go down.

Can someone give me some information regarding the GI/ I have seen

commercials for Nutrisystem regarding such a diet plan but I don't know

anything about it. I understand it can be complicated.

Re: Here are some breakfast ideas

>

>

> > Hi .

> >

> > Please do not take this the wrong way, I am posting this for new people

to

> get another angle on this. All the foods listed below are really high in

> carbohydrate and should be limited. For example, a bowl of cereal is 20 to

> 30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15

grams,

> 1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

> >

> >

> > You could easily rack up over 60 to 90 grams of carbs following those

> foods for breakfast and most who carbohydrate count recommend no more than

> 90 grams a day. . I know that Australia follows a modified American

diabetes

> exchange diet that is high in carbs, lower on meets/fats and tosses in

some

> GI instruction there. However, it still is very high in carbs that break

> down to sugar and make managing diabetes difficult.

> >

> >

> > I know several folks from down under that refuse to lesson carbs and

think

> it is ok to eat all that because they were told it was the thing to do by

> doctors, nurses, and diabetic educators and cannot get past that. It is a

> shame that the medical professionals are not yet distancing themselves

from

> the American diabetes association exchange diet that is terrible for

> controlling blood sugar which all of us on list can agree to who have

> followed it in past.

> >

> >

> > Regards,

> >

>

>

>

>

>

>

>

>

[Guest guest]

When I read the book by Dr. Atkins, it said that people who follow the diet

actually lose weight no gain it. The cholesterol levels go down as well as

the lipids.

I didn't lose much weight, but I didn't gain any and the lipids and

cholesterol levels certainly did go down.

Can someone give me some information regarding the GI/ I have seen

commercials for Nutrisystem regarding such a diet plan but I don't know

anything about it. I understand it can be complicated.

Re: Here are some breakfast ideas

>

>

> > Hi .

> >

> > Please do not take this the wrong way, I am posting this for new people

to

> get another angle on this. All the foods listed below are really high in

> carbohydrate and should be limited. For example, a bowl of cereal is 20 to

> 30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15

grams,

> 1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

> >

> >

> > You could easily rack up over 60 to 90 grams of carbs following those

> foods for breakfast and most who carbohydrate count recommend no more than

> 90 grams a day. . I know that Australia follows a modified American

diabetes

> exchange diet that is high in carbs, lower on meets/fats and tosses in

some

> GI instruction there. However, it still is very high in carbs that break

> down to sugar and make managing diabetes difficult.

> >

> >

> > I know several folks from down under that refuse to lesson carbs and

think

> it is ok to eat all that because they were told it was the thing to do by

> doctors, nurses, and diabetic educators and cannot get past that. It is a

> shame that the medical professionals are not yet distancing themselves

from

> the American diabetes association exchange diet that is terrible for

> controlling blood sugar which all of us on list can agree to who have

> followed it in past.

> >

> >

> > Regards,

> >

>

>

>

>

>

>

>

>

[Guest guest]

When I read the book by Dr. Atkins, it said that people who follow the diet

actually lose weight no gain it. The cholesterol levels go down as well as

the lipids.

I didn't lose much weight, but I didn't gain any and the lipids and

cholesterol levels certainly did go down.

Can someone give me some information regarding the GI/ I have seen

commercials for Nutrisystem regarding such a diet plan but I don't know

anything about it. I understand it can be complicated.

Re: Here are some breakfast ideas

>

>

> > Hi .

> >

> > Please do not take this the wrong way, I am posting this for new people

to

> get another angle on this. All the foods listed below are really high in

> carbohydrate and should be limited. For example, a bowl of cereal is 20 to

> 30 grams , 1/2 cup orange juice 15 grams, 1 slice of raisin toast 15

grams,

> 1 cup of milk 12 grams, 1 container of small yogurt 30 to 45 grams, etc.

> >

> >

> > You could easily rack up over 60 to 90 grams of carbs following those

> foods for breakfast and most who carbohydrate count recommend no more than

> 90 grams a day. . I know that Australia follows a modified American

diabetes

> exchange diet that is high in carbs, lower on meets/fats and tosses in

some

> GI instruction there. However, it still is very high in carbs that break

> down to sugar and make managing diabetes difficult.

> >

> >

> > I know several folks from down under that refuse to lesson carbs and

think

> it is ok to eat all that because they were told it was the thing to do by

> doctors, nurses, and diabetic educators and cannot get past that. It is a

> shame that the medical professionals are not yet distancing themselves

from

> the American diabetes association exchange diet that is terrible for

> controlling blood sugar which all of us on list can agree to who have

> followed it in past.

> >

> >

> > Regards,

> >

>

>

>

>

>

>

>

>

[Guest guest]

for more information on the GI diet you can go to the web site

www.glycemicindex.com

Here is some information about it

The Glycaemic Index

People with diabetes are advised to include carbohydrate foods into their

eating plan. Health professionals recommend that

approximately one third to a half of all the food we eat comes from foods

that are high in carbohydrate.

High carbohydrate foods

Breads

Cereal grains (rice, wheat (flour), barley, etc.)

Starchy vegetables (eg potatoes, peas, corn)

Legumes (beans, lentils, chickpeas, etc.)

Fruits and fruit juices

Milk and yogurt

Not all carbohydrate foods are the same. Traditionally,

carbohydrate-containing foods have been classified as either containing

simple sugars, like fruit, dairy foods and table sugar, or complex

carbohydrates, like breads, cereals, legumes and starchy

vegetables. This was based on the physical structure of the carbohydrate in

the food. It was assumed that complex carbohydrates

were slowly absorbed into the blood, while simple sugars were thought to

have been rapidly absorbed. Based on these assumptions,

people with diabetes were advised to eat mainly complex carbohydrate and to

limit their intake of foods that were high in

simple sugars.

The development of a new method of classifying carbohydrate foods in the

1980's called the Glycaemic Index (GI) has proven

this information to be outdated.

What is the Glycaemic Index (GI)?

The GI is a ranking of carbohydrate containing foods according to how they

affect blood glucose levels. The GI shows that

the effect of a food on a person's blood glucose level is not only

determined by its sugar content. In fact, many foods that

are high in complex carbohydrates (starches) are more rapidly absorbed than

foods that are high in sugar.

How can the GI be of benefit?

Research has shown that by eating a diet with a lower GI, people with

diabetes can reduce their average blood glucose levels.

This is important in reducing the risk of developing diabetes-related

complications. A lower GI diet does this by improving

the body's ability to use glucose for energy and by helping to lower blood

fats (triglycerides) and raise HDL (healthy) cholesterol.

Low GI foods may also help improve satiety (feelings of fullness), which may

help with weight management.

How is the GI measured?

Here's how it works:

A small group of volunteers are each given a serve of food that contains 50

grams of carbohydrate.

Their blood glucose levels are measured every 15 minutes, for the next 2 to

3 hours

The results are then plotted on a graph and a computer program measures the

size of the graph.

The average response of the group to each food is then compared to the

response to the standard (glucose) to create the GI.

What do the numbers mean?

Low GI foods are foods with a GI less than 55. They cause a slower and lower

rise in blood glucose levels.

Intermediate GI foods are foods with a GI between 55 and 70. They cause

blood glucose levels to go up at a moderate rate.

High GI foods are foods with a GI greater than 70. They cause a repid rise

in blood glucose levels.

How can I apply the GI to my eating plan?

Incorporating the Glycaemic Index into your eating plan is surprisingly

easy.

Try these simple tips:

Have at least three low GI foods throughout the day, ideally one at each

meal. All carbohydrates that you eat do not need

to be low GI.

You do not have to avoid all high GI foods, but try and eat them with low or

intermediate GI foods whenever possible. This

will bring down the average GI of the meal.

Include low saturated fat, high carbohydrate foods with each meal and snack.

Try and spread the amount of carbohydrate you eat evenly throughout the day.

Take a variety of healthy foods.

from down under

[Guest guest]

for more information on the GI diet you can go to the web site

www.glycemicindex.com

Here is some information about it

The Glycaemic Index

People with diabetes are advised to include carbohydrate foods into their

eating plan. Health professionals recommend that

approximately one third to a half of all the food we eat comes from foods

that are high in carbohydrate.

High carbohydrate foods

Breads

Cereal grains (rice, wheat (flour), barley, etc.)

Starchy vegetables (eg potatoes, peas, corn)

Legumes (beans, lentils, chickpeas, etc.)

Fruits and fruit juices

Milk and yogurt

Not all carbohydrate foods are the same. Traditionally,

carbohydrate-containing foods have been classified as either containing

simple sugars, like fruit, dairy foods and table sugar, or complex

carbohydrates, like breads, cereals, legumes and starchy

vegetables. This was based on the physical structure of the carbohydrate in

the food. It was assumed that complex carbohydrates

were slowly absorbed into the blood, while simple sugars were thought to

have been rapidly absorbed. Based on these assumptions,

people with diabetes were advised to eat mainly complex carbohydrate and to

limit their intake of foods that were high in

simple sugars.

The development of a new method of classifying carbohydrate foods in the

1980's called the Glycaemic Index (GI) has proven

this information to be outdated.

What is the Glycaemic Index (GI)?

The GI is a ranking of carbohydrate containing foods according to how they

affect blood glucose levels. The GI shows that

the effect of a food on a person's blood glucose level is not only

determined by its sugar content. In fact, many foods that

are high in complex carbohydrates (starches) are more rapidly absorbed than

foods that are high in sugar.

How can the GI be of benefit?

Research has shown that by eating a diet with a lower GI, people with

diabetes can reduce their average blood glucose levels.

This is important in reducing the risk of developing diabetes-related

complications. A lower GI diet does this by improving

the body's ability to use glucose for energy and by helping to lower blood

fats (triglycerides) and raise HDL (healthy) cholesterol.

Low GI foods may also help improve satiety (feelings of fullness), which may

help with weight management.

How is the GI measured?

Here's how it works:

A small group of volunteers are each given a serve of food that contains 50

grams of carbohydrate.

Their blood glucose levels are measured every 15 minutes, for the next 2 to

3 hours

The results are then plotted on a graph and a computer program measures the

size of the graph.

The average response of the group to each food is then compared to the

response to the standard (glucose) to create the GI.

What do the numbers mean?

Low GI foods are foods with a GI less than 55. They cause a slower and lower

rise in blood glucose levels.

Intermediate GI foods are foods with a GI between 55 and 70. They cause

blood glucose levels to go up at a moderate rate.

High GI foods are foods with a GI greater than 70. They cause a repid rise

in blood glucose levels.

How can I apply the GI to my eating plan?

Incorporating the Glycaemic Index into your eating plan is surprisingly

easy.

Try these simple tips:

Have at least three low GI foods throughout the day, ideally one at each

meal. All carbohydrates that you eat do not need

to be low GI.

You do not have to avoid all high GI foods, but try and eat them with low or

intermediate GI foods whenever possible. This

will bring down the average GI of the meal.

Include low saturated fat, high carbohydrate foods with each meal and snack.

Try and spread the amount of carbohydrate you eat evenly throughout the day.

Take a variety of healthy foods.

from down under