Making healthy choices!

Gary Russell, President of FIFTY 50

with Johanna Burani (left),
Registered Dietitian, Certified
Diabetes Educator, and co-author
of The Glucose Revolution Life
Plan, and Pat Gawdun (right),
Vice President of FIFTY 50 and
also a Registered Dietitian.

My Glycemic
Index Story
Two years ago, I heard about
a new way to help control diabetes through diet.
It's called the Low Glycemic Diet. I learned it is widely used
in Europe, Australia, and Canada. I thought I'd give it a try.
It works! The amount of insulin I needed was reduced,
my blood sugars were better controlled, and even my
hemoglobin A1c, which was always pretty good, was
improved. Best of all, I did not need to make a major
adjustment to my lifestyle to follow the Low Glycemic Diet.
Over the past 20 years, researchers have taken a closer look at
carbohydrate foods and how they affect blood glucose. It turns
out that carbohydrates, all of which were thought to have the
same effect on blood sugar, were actually very different. Some
increase blood sugar quickly and dramatically. Others produce
a slower rise. There are now numerous clinical studies that
prove foods with a low glycemic index (those that produce
less of a rise in blood glucose) can better manage diabetes
and help people lose weight at the same time.
Following the Low Glycemic Diet is simply a matter of
being better informed about the carbohydrate choices you
make each day. And even simple changes in your diet can
have a profound effect.
I urge you to learn more about the glycemic index and see
what a low glycemic diet can do for you. We've developed
this Guide to the Low Glycemic Diet to get you started.

Gary Russell
President
Disclaimer: The information provided in this guide is intended for general
educational purposes only. You should consult your physician or other qualified
health care professional for guidance concerning your own specific dietary
needs. The Glycemic Index works within a prescribed meal plan specifying
overall caloric and carbohydrate intake. Individuals should receive their daily
caloric needs, nutrient recommendations, and dietary supervision from their
doctor or dietitian.
2
INTRODUCTION
Because you have diabetes,
you know how important it
is to control your blood sugar
levels.* You also know that
the foods you eat affect your
sugar levels. You may do
your very best to follow the taking care of my dia
dietary advice of your doctor betes
or dietitian to keep those
levels under control. But even when you
carefully follow this advice, you may still be frustrated
by high blood sugar readings.
The answer to improved blood sugar control might
be in this booklet. It’s all about the glycemic index,
or GI for short. The GI is an approach to categorizing
carbohydrates that helps you make better choices—
choices that can improve daily blood sugar levels as
well as overall health. The GI can help you:
• Have better control of your blood sugar levels
• Feel less hungry
• Lose weight
• Improve your cholesterol levels.
The GI can also help you feel better because you’ll
avoid dramatic swings in your blood sugar level.
Correctly using the GI will provide you with a
steady and consistent level of energy—the amount
of energy you need when you need it. And once
you’ve read this booklet, you’ll see that it’s easy, too.

*Some people use the term blood glucose, and others use
the term blood sugar. Both terms refer to exactly the same
thing—the amount of glucose (the kind of sugar the body
uses as its food) that’s present in your blood.

3
 THE GLYCEMIC INDEX
What is the glycemic index (GI)?
The glycemic index (GI) is a scoring system that ranks
foods based on their effect on blood sugar levels.
The GI covers only carbohydrates—most of the foods
you eat — such as fruits and juices, potatoes, rice,
pasta, breads, cereals, etc, that contain sugars, starches,
and different types of fiber. That’s because foods that
are high in carbohydrates have the greatest impact
on your blood sugar. Other foods, such as fats and
proteins, have little effect on blood sugar.
When you eat carbohydrates, they are broken down in
the mouth, stomach, and intestine to smaller units that
the body can use for fuel. These units are a sugar called
glucose. Glucose supplies power to every cell in the
body. Without it, you wouldn’t be alive. But when
people have diabetes, glucose may not get into the
cells easily and can build up in the blood. If blood
glucose levels get too high, people with diabetes have
symptoms such as fatigue, hunger, thirst, frequent
urination, and weight loss. If blood glucose levels
remain too high for a long period of time (years),
people with diabetes can develop very serious compli-
cations affecting the eyes, kidneys, peripheral nerves,
and heart. That’s why doctors, diabetes educators, and
dietitians believe it’s very important to keep blood
glucose levels under control.
Here’s where the GI comes in. Whenever you eat
foods that contain carbohydrates, they are completely
digested, releasing glucose into the bloodstream.
Scientists have learned, though, that different carbo-
hydrate foods cause blood glucose levels to rise at
different rates. Some foods cause glucose levels to
rise quickly after you eat them. The result is a virtual
“gush” of glucose into the bloodstream. Other
carbohydrate foods cause glucose levels to rise
more slowly—a “trickle,” so to speak. The GI is a
system that separates the “gusher” foods from the
“trickler” foods. By eating less of the gushers and
more of the tricklers, you can keep your after-meal
blood glucose levels more in check.
4
In a nutshell, the GI is a number scale that ranges
from 1 to over 100. Think of it as an automobile’s
speedometer: When you drive, the higher the
speedometer reading, the faster you’re traveling.
When you eat, the higher the GI of your food, the
faster your blood sugar level will rise; the lower the
GI of your food, the more slowly your blood sugar
level will rise.

GI FOOD RATING SYSTEM

Food Rating GI
High (gushers) More than 70
Intermediate 55 to 70
Low (tricklers) Less than 55

How is the GI measured?

The GI of carbohydrate food is determined by careful
scientific testing. All GIs are ranked in comparison
with a reference food, pure glucose. Glucose is what’s
known as a “simple” sugar. If you were to eat glu-
cose, your body would not have to break it down.
Instead, it would go directly into your bloodstream.
The GI of glucose has been set at 100.
In order to calculate a food’s GI, volunteers eat a care-
fully measured amount of a test food containing 50
grams of carbohydrates. Over the next 2 or 3 hours,
blood samples are taken to measure how high the
volunteers’ blood glucose rises. They are tested again,
in the same way, only this time the volunteers con-
sume 50 grams of glucose (the reference food).
The total rise in blood glucose levels for the test food
and glucose are noted and the test food is then
expressed as a percentage of the rise from glucose.
For example, a hard roll has a GI of 71; this means
that when you eat a hard roll, the rise in blood sugar
is 71% as great compared to the rise in blood sugar
when eating a similar amount of glucose. Since the
GI of pumpernickel is only 41, you can lower the rise
in blood sugar if you eat pumpernickel bread instead
5
 of a hard roll. That's how the diet works. The following
graph shows the rise in blood sugar from two
common sweeteners, table sugar and fructose.
So far, scientists have measured the GIs of more than
600 common food products. Some popular examples
are listed on pages 24-29.

COMPARATIVE BLOOD GLUCOSE RESPONSE FOLLOWING

CONSUMPTION OF TABLE SUGAR OR FRUCTOSE

Table Sugar

Fructose

1 Hour 2 Hours

Table sugar creates a high-glycemic effect—that is, a fast peak (high) followed
by a trough (low) in blood glucose levels—compared to an equivalent amount
of a sweetener like fructose, whose low-glycemic effect causes blood glucose
levels to rise more slowly. Energy and insulin levels remain more constant
when blood glucose levels rise more gradually without the peak and trough
effect seen with high-glycemic foods.

Who supports the GI?

Scientific support for the GI is wide ranging. Since
the concept was first developed in 1981 by researchers
at the University of Toronto, extensive research
from around the globe has confirmed its usefulness.
Numerous studies on the GI have appeared in
medical and nutrition journals. What’s more, the GI
is now an important part of diabetes control and is
endorsed by diabetes associations in such countries
as Australia, New Zealand, Canada, Great Britain,
France, and throughout Europe.

TEST YOUR CARBOHYDRATE CHOICES

This might be a good time to find out how your car-
bohydrate choices rate on the glycemic index. Do you
prefer gushers (GI more than 70)? Or are tricklers
(GI less than 55) more to your taste? Place a check
mark next to your preferred foods in each of the cate-
gories below. Then find your favorites in the GI listing
that begins on page 24.
6
Which breakfast cereals are
you most likely to eat?
❑ All-Bran®
❑ Raisin bran
❑ Corn flakes
❑ Special K®
good food
❑ Oatmeal (instant)
❑ Shredded wheat
❑ Oatmeal (old-fashioned)

Which bread do you prefer?

❑ 100% stone-ground whole-wheat bread
❑ Bagel
❑ French bread
❑ Kaiser roll
❑ English muffin
❑ White bread

Which are your favorite fruits or juices?

❑ Apple ❑ Orange juice
❑ Apple juice ❑ Pineapple
❑ Grapefruit ❑ Watermelon

Which kind of potatoes do you prefer?

❑ French fries ❑ Sweet potatoes
❑ Mashed (from scratch) ❑ Mashed (instant)

Which would you eat as a snack?

❑ Chocolate bar ❑ Pizza
❑ Graham crackers ❑ Popcorn
❑ Ice cream ❑ Pretzels
7
 LOW-GI MEALS/HIGH-GI MEALS
Like many people, you might find you rely far too
heavily on gushers for your carbohydrate needs. Look
at the sample meals shown below. You’ll see examples
of high-GI meals and low-GI makeovers. These simple
meal makeovers are healthier alternatives that provide
all the nutrition you need without causing that after-
meal “gush” of blood sugar.

CHECK YOUR BLOOD SUGAR TO FIND

OUT HOW HIGH- AND LOW-GI FOODS
AFFECT YOU.
You can see for yourself how the glycemic index
works. Try this:
1. Test your blood sugar right before a meal and
record the results.
2. Eat a meal containing 2 or 3 servings of high
glycemic index foods.
3. Between 90 - 120 minutes after you start eating,
test your blood sugar and record the results.
Determine your increase in blood sugar for the
meal (subtract your pre-meal number from your
90 - 120 minute number).
4. The following day, substitute equal amounts of low-
GI foods for the higher GI foods in the same meal as
the day before.
5. Check your blood sugar in the same way – before
the meal and between 90 - 120 minutes after you
start eating the low-GI meal – and record both
results. Determine your increase in blood sugar for
the meal (subtract your pre-meal number from your
90 - 120 minute number).
6. Now compare these two numbers to see how the
high- and low-GI foods affected your blood sugars.

BREAKFAST
High-GI
• Corn flakes with skim milk
• English muffin with jelly
8 • Coffee (regular)
Low-GI makeover
• Old-fashioned oatmeal with
skim milk and peaches
• 100% stone-ground whole-
wheat toast with FIFTY 50®
no-sugar-added Fruit Spread
• Coffee (decaf)
starting the day off
right
LUNCH
High-GI
•Turkey sandwich on white bread
with lettuce and tomato
• Watermelon
• Iced tea (regular, sweetened)

Low-GI makeover
•Turkey sandwich on 100%
stone-ground whole-wheat
bread with lettuce and tomato
• Apple
• Iced tea (decaf, diet) eating my favorite lun
ch

DINNER
High-GI
• Broiled chicken breast
• Mashed potatoes (instant)
• Steamed green beans
• French bread

Low-GI makeover
• Broiled chicken breast
• Converted rice
• Steamed green beans dinner and a movie
• Salad with vinaigrette
dressing
9
 WHY AFTER-MEAL BLOOD SUGAR
LEVELS MATTER
Hemoglobin A1c is a measure of the average level
of glucose in the blood over 3 months. Research has
shown you can achieve normal A1c control but still
be at risk of complications caused by abnormally
high blood glucose levels. If you eat high-GI foods,
your after-meal blood sugar will spike and then drop
severely. Because A1c averages highs and lows, it
will not reflect after-meal spikes that can damage
tissue in your eyes, kidneys, and blood vessels. You
may think you are in good control, but you’re not.
It is also important for people at risk of developing
diabetes to avoid high-GI foods. Here’s why: A spike
in your blood sugar sends a signal to your pancreas
to release insulin, which helps the sugar leave the
bloodstream and enter the body’s cells, where it can
be used later for fuel. High levels of insulin are asso-
ciated with weight gain, high cholesterol levels, and
high blood pressure. The high levels can also lead to
insulin resistance, a component of the most common
form of diabetes (type 2 diabetes).
By using the GI when you select your foods, you
can help keep your insulin levels from rising too
high, too quickly. When you eat low-GI foods, your
blood sugar levels rise gradually. And, in response,
your pancreas releases insulin gradually. By reduc-
ing after-meal blood sugar gushes, you also reduce
after-meal insulin gushes and the health problems
they can cause.

FACTORS THAT AFFECT THE GI OF FOOD

Many factors come into play in determining the GI
of the foods we eat. Anything that makes it easier
for our bodies to convert food to blood sugar
increases the GI and blood sugar levels. As impor-
tant as it is for our cells to have glucose, it’s the
rapid gush of glucose into the bloodstream that
we generally want to avoid.

10
Starch. Starch is an important source of carbohydrate
in our diet. Examples of starchy foods include breads,
cereals, rice, pasta, and potatoes. There are two kinds
of starch in food and, yes, you guessed right, one
is quickly digested, and the other breaks down
more slowly. Thus, the GI of a starchy food depends
on which is the predominant kind of starch in that
particular food. Thanks to the GI researchers, we can
make our choices directly from the GI list.
Cooking. As a general rule, cooked foods have
higher GIs than uncooked foods. One of the reasons
is because cooking causes starches to swell, which
makes them easier to digest. The amount of cooking
time can affect the GI, too. When pasta is cooked
only until it’s al dente (firm), it has a low GI; when
pasta is overcooked and becomes soft and mushy,
it has a higher GI.
Processing. Much of the food we eat today is highly
processed, including our staple grains—wheat, corn,
and oats—which are finely ground into powdery
flours that produce many wonderful-tasting breads,
cookies, breakfast cereals, and baked goods. And
many processed foods have higher GIs than the
unprocessed version. For example, old-fashioned
oatmeal made from rolled oats has a GI of 49, while
Quaker® 1-minute oats has a GI of 66 – which raises
the blood sugar level 35% higher and faster. This
means the more processed 1-minute oats will raise
your blood sugar level higher and faster than the
old-fashioned oats.
Acids.The more acidity there is in food, the more
slowly it is emptied from the stomach, and, in turn, the
more slowly it is digested and turned into blood sugar.
Foods that are acidic, such as oranges and sourdough
bread, have low GIs. Adding acid to a meal, in the
form of vinegar (as in many salad dressings) or lemon
juice, can help lower the GI of a meal. In fact, research
has shown that adding as little as 4 teaspoons of
vinegar in a vinaigrette dressing at an average meal
can lower blood sugar by 30%.

11
 Fiber. Soluble fibers, such as those found in apples,
rolled oats, and beans and other legumes, tend to
slow digestion, resulting in a low GI. Including kidney
beans or chickpeas in a salad or adding an apple as
the dessert to a meal will lower that meal’s overall
GI and thus produce a slower and more subtle rise
in after-meal blood sugar levels.
Fats. Although we all should limit the amount of
fat we eat, fatty foods slow the rate of stomach
emptying and, thus, digestion. Keep in mind, though,
one should never go overboard in terms of fats,
because too much fat in the diet will increase the
risk of heart disease and stroke. Experts agree that
daily fat consumption should fall between 20% and
35% of total caloric intake. The heart-healthiest fats
are the monounsaturated and polyunsaturated fats,
which are liquid at room temperature. They’re found
in most vegetable oils and the fats found in nuts,
olives, and fatty fish.
Sugar. There are several kinds of sugars in the
foods we eat. Some were put there by Mother
Nature; examples include fructose (fruit sugar) and
lactose (milk sugar). These natural sugars have low
GIs and will not cause a spike in blood sugar levels.
Other sugars, such as sucrose (ordinary table sugar),
will spike your blood sugar levels. For example,
FIFTY 50® Fructose has a GI of only 19, compared
with a GI of 68 for ordinary table sugar (sucrose).
The take-home message is: all sugars are not equal.

MAKING SMART CARBOHYDRATE

CHOICES
Here’s a handy table that will
help you make healthier food
choices. For a low-GI lifestyle,
choose alternatives from the
column labeled Tricklers. Try to
avoid foods from the column
labeled Gushers.
healthy whole grains
and vegetables

12
 TRICKLERS GUSHERS
BEVERAGES
Soy milk Soft drinks
Apple juice Sports drinks
(unsweetened)

BREADS
100% stone-ground Bagels (white flour)
whole wheat or multi-
grain made with whole- English muffins
grain flour Matzoh (white flour)
Cracked or sprouted White breads, muffins,
whole wheat rolls, and baguettes
Dark, heavy, coarse
Whole-wheat bread (less
breads with intact whole
than 100% whole wheat)
grains, seeds, nuts,
flaxseed, oats, or oat bran
Pumpernickel
Rye
Sourdough
Whole-wheat pita bread
Whole-wheat tortilla

CANDY, SNACKS AND CRACKERS

FIFTY 50® Chocolate Bars Jelly beans
FIFTY 50® Hard Candies Life Savers®
FIFTY 50® Peanut Butter Popcorn
Snack Bar Pretzels
Corn chips Rice cakes
Fruit leather Saltines
Nutella® Water crackers
Nuts (cashews, peanuts)
Whole-grain crackers

CEREALS
All-Bran® Bran or wheat flakes
Bran Buds® Cheerios®
Fiber One® Corn flakes/Chex®/Pops®
Instant or quick-cooking
Muesli oatmeal (or other instant
Oatmeal (old-fashioned) hot cereal)
Puffed wheat or rice
Rice Krispies®/Chex®
13
 TRICKLERS GUSHERS
COOKIES AND DESSERTS
FIFTY 50® cookies Angel food cake
and wafers
(different varieties) Doughnuts
Oatmeal cookies PopTarts®
Social Tea® biscuits
Sponge cake

DAIRY PRODUCTS
All milk Instant pudding
Cooked puddings and Tofutti®
custards
“Light” (artificially or
fructose-sweetened)
or plain yogurt
Ice cream

FRUIT PRESERVES AND SYRUPS

FIFTY 50® Fruit Spreads High-fructose corn syrup

FIFTY 50® Syrups Pancake syrup
Smucker’s® Strawberry
Preserves

FRUITS

Apples Dates
Apricots Watermelon
Berries
Cherries
Citrus fruits
Grapes
Nectarines
Peaches
Pears
Plums
Prunes beautiful and delicious
Strawberries

14
 TRICKLERS GUSHERS
JUICES
Unsweetened juices – Sweetened juices and
apple, grapefruit, orange, juice drinks
tomato

LEGUMES AND BEANS

Baked beans Fava beans
Black beans
Black-eyed peas
Butter beans
Cannellini beans
Chickpeas
Kidney beans
Lentils
Mung beans
Pinto beans
Soy beans
Split peas

PASTA AND GRAINS

Barley healthy and tasty
Basmati rice
Brown rice
Buckwheat Aborio rice
Bulgur
Glutinous rice
Corn (sticky Chinese rice)
Pasta cooked al dente
Jasmine rice
Tortellini
Short-grain, instant,
Uncle Ben’s® Converted® or quick-cooking rice
Long-Grain Rice
[not instant]
Wild rice

VEGETABLES
All green leafy vegetables Baked and mashed
All “non-starchy” potatoes
vegetables (except beets) Beets
Carrots Parsnips
Corn Pumpkin
New potatoes Rutabaga
Peas
Sweet potatoes
Yams
15
 PERFORM THIS EXERCISE: DESIGN YOUR
In the spaces provided below, jot down some of the
high-GI foods in your current diet. Then substitute 1
or 2 low-GI alternatives for each; use the list on the
previous pages and the one beginning on page 24.

MY HIGH-GI FOODS
BEVERAGES

BREADS

CEREALS

COOKIES AND DESSERTS

CRACKERS AND SNACKS

DAIRY PRODUCTS

FRUIT PRESERVES AND SYRUPS

FRUITS

JUICES

LEGUMES AND BEANS

PASTA AND GRAINS

VEGETABLES

16
LOW-GI DIET
Write these choices in the boxes below. If you are
unsure about the GIs of some of the foods you eat,
ask your dietitian or diabetes educator for help. Be
sure to put your new low-GI diet into practice!

MY LOW-GI FOODS
BEVERAGES

BREADS

CEREALS

COOKIES AND DESSERTS

CRACKERS AND SNACKS

DAIRY PRODUCTS

FRUIT PRESERVES AND SYRUPS

FRUITS

JUICES

LEGUMES AND BEANS

PASTA AND GRAINS

VEGETABLES

17
 MENU SUGGESTIONS
Here are some tasty and healthful meal suggestions
to help get you on your way to better health.
Healthy Breakfast Ideas
• 100% stone-ground whole-wheat toast with
FIFTY 50® Peanut Butter and FIFTY 50® Fruit Spread
• Light yogurt with fresh fruit and low-fat granola
or bran buds
• Steel-cut or old-fashioned rolled oats with dried
apricots (cooked in fat-free milk)
• Low-GI cold cereal (see GI list of foods)
with skim milk
• Whole-wheat pita bread stuffed with
scrambled egg
• Sourdough French toast with FIFTY 50® Maple
Syrup and fruit
• All-bran muffin with FIFTY 50® Strawberry Spread
• Buckwheat pancakes with FIFTY 50® Blueberry
Syrup and fruit
• Multi-grain waffles with natural applesauce
• Pumpernickel toast with melted low-fat cheese
• Rye toast and egg-white Western omelet and fruit
• FIFTY 50® Ready to Mix Meal
A low-GI breakfast includes whole-grain breads or
toasts, cereals rated as tricklers, and lots of fresh
fruits. Avoid syrups other than the ones listed
above, and stay away from instant hot cereals;
they’re gushers.
Healthy Lunch Ideas
• Homemade or canned soups made with low-GI
ingredients – vegetable, lentil, black bean, split
pea, minestrone, or barley (don’t be afraid to add
extra vegetables to make it extra chunky)
• Sandwiches made with lean meats on whole-grain
wheat, rye, pumpernickel or pita bread, along with
baby carrots and fruit salad

18
 • Pasta salad with vinaigrette dressing and assorted
fresh vegetables and reduced-fat cheese
• Mixed salad with grilled chicken and vinaigrette
dressing (Be sure to toss in some beans!)
• FIFTY 50® Peanut Butter and FIFTY 50® Fruit Spread
on low-GI bread and a salad
• Light yogurt with fruit and whole-grain muffin with
spreadable light cheese
• FIFTY 50® Ready to Mix Meal or Ready to Drink
Meal, Social Tea® biscuits and a piece of fruit
At lunch time, steer clear of processed white bread and
rolls. Instead, make a sandwich using whole-grain
pumpernickel or rye bread. Try salads made with lots
of varied fresh vegetables and vinaigrette dressing.
Canned tuna or salmon is also a good protein addition.
Healthy Dinner Tips
• Pasta, grains, rice, beans, or whole-grain breads
• Fresh vegetables and salads
• Lean meats, chicken, and fish
• Substitute beans, peas, or lentils for protein
sources if you prefer
• Limit intake of high-GI starches – baked or instant
mashed potatoes, instant rice, boxed stuffing
mixes, processed white breads
Base your meal on a low-GI carbohydrate, with gener-
ous amounts of non-starchy vegetables and plenty of
fresh salads. Eat lean meats, poultry, and fish. End
your balanced meal with a serving of fresh fruit or
one of the healthy snacks and desserts listed below.
Snacks and Desserts
• No-sugar-added cocoa
• FIFTY 50® Fructose or Sugar-Free Cookies
• Fresh or dried fruits (see GI list)
• Light yogurt with fruit
• Nuts (small serving)
• FIFTY 50® Sugar-Free Chocolate Bar (small serving)

19
 • Sugar-free Jell-O® (add some fruit)
• Sugar-free pudding in FIFTY 50® Pie Crust
• FIFTY 50® Apple Cinnamon and Brownie Bars
• Low-fat ice cream with fresh fruit
• Whole-wheat pita chips or baked tortilla chips
• Natural applesauce with light whipped topping
You can have dessert! By choosing snacks with a low
GI or low-fat desserts, you can help prevent some of
the symptoms and complications associated with
gusher foods.
Eating Out
To some people, the thought of eating out and of
maintaining a low-GI diet might seem like a contradic-
tion in terms. It’s not! Although you might not have as
much control over what you eat when you’re out of
the house, restaurants today offer a growing variety
of healthy and delicious low-GI foods. Many menus
feature grilled seafood, fresh vegetables, pastas, and
fruits; choices such as these are healthy also, because
they’re low in fat. And with the growing popularity of
ethnic foods, healthy choices are even broader. Here
are some tips:
Chinese food. Authentic Chinese food features plenty
of vegetables and is low in fat—a good, low-GI option.
Limit your intake of starchy, Asian-style sticky white
rice, though, which has a high GI. A low-GI alternative
would be oriental noodles (egg, rice, or mung bean).
Try to stay away from deep-fried foods, also—not so
much from a GI standpoint, but because they’re very
high in fat.
Mexican food. Most Mexican restaurants in the United
States serve high-starch, high-fat foods (including
chips), that are denser in calories than they are in
nutrients. If possible, stick with grilled seafood and
chicken dishes, black beans, and entrees such as faji-
tas. Limit the sour cream.
Italian food. Pasta dishes, seafood dishes, and meat
dishes are nutritionally sound choices, as long as
they’re not overloaded with cheese. Thin-crust pizza
with vegetable toppings is a good choice. And
20
remember, those bread calories eaten while waiting
for the meal to arrive still count! Ask for semolina
bread if it’s available.
Japanese food. Practically anything in an authentic
Japanese restaurant works into a low-GI meal plan,
even sushi (it’s prepared with vinegar). Canned
lychees, however, have a high GI.
Thai food. Thai dishes typically include small amounts
of meat, seafood, or tofu with vegetables and spicy
sauce. All are good choices from a GI standpoint.
Indian food. Indian cuisine is generally friendly to a
low-GI diet. It features legumes, chicken, fish, vegeta-
bles, and yogurt. Just be aware of the high-fat fried
foods and heavy, butter-based sauces.
Fast food. Fast-food restaurants can spell trouble for
low-GI diets. Hamburgers and other fast-food sand-
wiches are served on processed breads and rolls
having high GIs. Most fast foods are also very high in
fat and sodium. As a general rule, try to avoid fast
foods. If you can’t avoid fast-food restaurants, find one
that offers salads on the menu.

STOCKING YOUR LOW-GI PANTRY

To simplify the planning and preparing of low-GI
meals, make sure you always have the right ingredi-
ents at hand. Limit the high-GI foods that you buy and
keep your pantry stocked with lots of healthy staples.
Here are some pointers:
Grain-based foods
Foods made from grain products (especially
unprocessed grain products) are great for a low-GI
lifestyle. Stock your pantry with healthy and delicious
pasta products. Uncle Ben’s® Converted® Long Grain
Rice should be another pantry staple. Avoid quick-
cooking or instant starches.
Legumes
Canned and dried beans, peas, and legumes are good
sources of protein and are also low-GI carbohydrate
foods (except fava beans, which have a high GI). Keep
them on hand to add to soups, side dishes, salads,
and main courses.
21
 Canned and Jarred Foods
Lots of canned and jarred foods are both delicious
and have low GIs; it’s a good idea to keep them well
stocked. Great choices found in cans include:
• Tuna (preferably in water)
• Salmon (preferably in water)
• Sardines (preferably in water)
•Tomatoes and tomato paste
• Corn
• Fruits (not packed in syrup)
• New white potatoes
• Vegetables (asparagus, carrots, green beans,
mushrooms, etc.)
Marinated vegetables packed in jars are great as
snacks and side dishes. An added benefit is the vinegar
they contain, which helps lower the GI of the foods
you eat along with them. Here are some examples:
• Sun-dried tomatoes
• Artichoke hearts
• Olives
• Capers
• Marinated vegetables
• Roasted peppers
• Pickles love your vegetables
Oils and Vinegars
Many people use oils in the preparation of their foods.
Vegetable oils are mostly unsaturated and heart
healthy (exceptions: palm, palm kernel, and coconut).
But because oils are fats, the amount consumed
should be limited: aim for no more than one table-
spoon per meal, per person. Good choices include:
• Extra-virgin olive oil
• Canola oil
• Sunflower oil
• Sesame oil

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• Peanut oil
There are many types of vinegar available, also. All
vinegars are acidic; therefore, when you include some
vinegar in a meal, it helps lower the GI of the meal.
Keep a variety of vinegars on hand to enhance the
different flavors in your healthy salads.
Snacks
Make sure you have plenty of fruits and vegetables on
hand. Also, stock dried nuts and FIFTY 50® Low
Glycemic Fructose Sweetened Cookies. Just remem-
ber to stay within your calorie and fat limits.

CONCLUSIONS—SECRETS TO GI SUCCESS
In conclusion, the glycemic index is a wonderful,
user-friendly health tool. A low-GI diet can help you
avoid after-meal gushes in blood glucose and in
insulin. By putting a low-GI diet into practice, you
can have better control of your blood glucose levels,
feel less hungry, lose weight, improve your choles-
terol levels, and provide yourself with a consistent
and steady energy level throughout the day. Improved
cholesterol levels can reduce your risk of heart
attack and stroke.
Improving your health with the glycemic index is
simple. All you have to do is use the lists in this
booklet and those in other sources listed on pages
30 and 31. Check the GIs of foods you normally eat.
Then do this:
• Determine which high-GI foods you eat frequently
• Replace high-GI foods with low-GI foods; reduce
the quantity and/or frequency of high-GI foods
• Make sure your diet consists of balanced meals
and snacks based on your prescribed meal plan
and calorie level
• Enjoy your meals – enjoy good health!

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 GI LISTING
Glycemic index values of some popular foods are
listed below.
BEANS AND PEAS
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Baked beans 48
Black-eyed peas, canned 42
Chana dal (Indian Bean) 8
Chickpeas, canned 42
Chickpeas, dried 28
Kidney beans, boiled 28
Kidney beans, canned 52
Lentils 29
Lima beans (frozen) 32
Yellow split peas 32
BREADS
Low GI Intermediate High GI
GI
100% stone-ground
whole wheat 53
Bagel 72
Bread stuffing 74
Croissant 67
French baguette 95
Hamburger bun 61
Kaiser roll 73
Pita, whole wheat 57
Pumpernickel 41
Rye 58
Sourdough 54
Taco shell 68
White 70
Whole wheat 77
BREAKFAST/BAKERY
Low GI Intermediate High GI
GI
Angel food cake 67
Blueberry muffin 59
Bran muffin 60
Carrot muffin 62
Doughnut 76
Pancakes 67
Pastry pie crust 59
Pound cake 54
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 BREAKFAST/BAKERY
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Scones 92
Sponge cake 46
Waffles 76
BREAKFAST CEREALS
Low GI Intermediate High GI
GI
All-Bran® 38
Bran Buds® 47
Bran flakes 74
Cheerios® 74
Corn Chex® 83
Corn flakes 92
Cream of Wheat®, cooked 66
Cream of Wheat®, instant 74
Grapenuts® 71
Muesli, toasted 43
Multi-Bran Chex® 58
Oat bran, raw 55
Oatmeal (old-fashioned) 49
Puffed wheat 67
Quick (1-minute) oats 66
Raisin Bran® 61
Rice Krispies® 82
Shredded Wheat® 75
Special K® 69
COOKIES
Low GI Intermediate High GI
GI
FIFTY 50® Butter 36
Chocolate chip 44
FIFTY 50® Chocolate Chip 34
FIFTY 50® Coconut 45
FIFTY 50® Fudge Brownie 33
FIFTY 50® Hearty Oatmeal 30
FIFTY 50® Peanut Butter 32
FIFTY 50® Vanilla Crème
Filled Wafers 41
Oatmeal 55
Shortbread 64
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 CRACKERS
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Graham crackers 74
Kavli crisp bread 71
Melba toast 70
Rice cakes 82
Ryvita crisp bread 69
Stoned Wheat Thins® 67
Soda crackers (saltines) 74
Water crackers 78
DAIRY FOODS
Low GI Intermediate High GI
GI
Ice cream, premium,
French vanilla 38
Milk, skim 32
Milk, whole 31
Yogurt, low-fat, with fruit,
artificially sweetened 14
Yogurt, low-fat, with fruit & sugar 33

DINNERS/MEAL REPLACEMENTS
Low GI Intermediate High GI
GI
FIFTY 50 Meal Replacement
®

Chocolate Shake 35
Fish stick fingers 38
Cheese tortellini 50
Macaroni and cheese, packaged 64
Meat ravioli 39
Pizza 60
FRUITS
Low GI Intermediate High GI
GI
Apple 38
Apricots, canned in light syrup 64
Apricots, dried 30
Apricots, fresh 57
Banana 52
Cantaloupe 65
Cherries 22
Dates, dried 103
Figs, dried 61
Fruit cocktail, in natural juice 55
Grapefruit 25
Grapes, green 46
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 FRUITS
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Kiwi 58
Mango 51
Orange, navel 42
Papaya 56
Peach, canned in juice 38
Peach, fresh 42
Pear, canned in natural juice 43
Pear, fresh 38
Pineapple, fresh 66
Plum 39
Prunes 29
Raisins 56
Strawberries 40
Watermelon 72
GRAINS
Low GI Intermediate High GI
GI
Barley, pearled 25
Buckwheat 54
Cornmeal 68
Couscous 65
JUICES
Low GI Intermediate High GI
GI
Apple 40
Cranberry juice cocktail 52
Grapefruit 48
Orange, unsweetened 53
Pineapple 46
Tomato 38
PASTA
Low GI Intermediate High GI
GI
Capellini 45
Fetuccini, egg 32
Linguine, thick 46
Macaroni 47
Rice vermicelli 58
Spaghetti, white 38
Spaghetti, whole wheat 37
Spiral pasta 43
Star pastina 38
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 POTATOES
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Baked 85
Canned 65
French fries 75
Instant, mashed 86
New, unpeeled 62
Red skinned, boiled 88
Sweet 44
White skinned, mashed 70
Yam 37
RICE
Low GI Intermediate High GI
GI
Aborio 69
Basmati 58
Brown 55
Converted, white, long grain 44
Glutinous, sticky 98
Instant, white 87
Long-grain white 56
Short-grain white 72
Wild 57
SNACKS
Low GI Intermediate High GI
GI
Cashews 22
Corn chips 42
FIFTY 50® Milk Chocolate Bar 31
Hummus 6
Jelly beans 78
Kudos® Whole Grain Bar,
chocolate chip 62
Milk chocolate 42
Peanuts 15
Popcorn 72
Pretzels 83
Potato chips 57
Walnuts 15

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 SOUPS
Low GI Intermediate High GI
GI
(less than 55) (55 to 70) (more than 70)
Black bean 64
Lentil 44
Minestrone 39
Pea 66
Tomato 38
SWEETENERS
Low GI Intermediate High GI
GI
FIFTY 50 Low Calorie
®

Fruit Spread 6
FIFTY 50® Maple Flavored Syrup 19
FIFTY 50® Fructose 19
Honey 55
Smucker’s® Jam, strawberry 74
Marmalade, orange 48
Pancake syrup (maple) 76
Sucrose 68

VEGETABLES
Low GI Intermediate High GI
GI
Beets 64
Broccoli 10
Cabbage 10
Carrots 49
Corn, canned 46
Green peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Pumpkin 75
Red peppers 10
Tomatoes 10

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 FOR MORE GI INFORMATION
To learn more about the GI, the benefits of a low-GI
diet, and how to make the GI work for you, look for
these books or visit these Internet sites:

Books
The Glucose Revolution: The Authoritative Guide to the Glycemic
Index, The Groundbreaking Medical Discovery.
By Brand-Miller J, Wolever TMS, Colagiuri S, Foster-Powell K.
New York: Marlowe & Company. 1998. ISBN 1-56924-660-2.
The Glucose Revolution Life Plan.
By Brand-Miller J, Burani J, Foster-Powell K. New York:
Marlowe & Company. 2001. ISBN 1-56924-609-2.
Good Carbs, Bad Carbs.
By Burani J, Rao L. New York: Marlowe & Company. 2002.
ISBN 1-56924-537-1.
The Good Carb Cookbook: Secrets of Eating Low on the
Glycemic Index.
By Woodruff S. New York: Avery Books. 2001. ISBN
1-58333-084-4.

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Information on the Internet
FIFTY 50 Foods/Glycemic Index
http://www.fifty50.com
The Glycemic Index Foundation of South Africa
http://www.gifoundation.com/
Glycemic Load, Diet, and Health. Harvard University Medical School
http://www.health.harvard.edu/article.cfm?id=48
University of Sydney, Australia
http://www.glycemicindex.com/
Glycemic Index Related Information
http://www.mendosa.com

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