COPYRIGHTED MATERIAL. Contents at a Glance
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1 Contents at a Glance Introduction...1 Part I: Getting Started...7 Chapter 1: Introducing GL: Healthy Eating in the Real World...9 Chapter 2: Checking Out the Science behind GL...17 Chapter 3: Starting Your Low-GL Plan...25 Part II: Shopping and Eating Out...41 Chapter 4: Cruising with Confidence: Low-GL Shopping and Eating on the Run...43 Chapter 5: Table for Two? Eating Out GL-Style...61 Part III: Morning to Night Recipes...73 Chapter 6: Starting Your Day with a Low-GL Breakfast...75 Chapter 7: Doing Lunch: Low-GL Lunches at Home and on the Go...87 Chapter 8: Delectable Dinners: Low-GL Suppers and Ideas for Entertaining Chapter 9: Just Desserts: Virtuous Low-GL Puddings Chapter 10: Smart Snacks: Low-GL Quick Bites and Healthy Nibbles Part IV: Optimising GL Chapter 11: Replacing Common Ingredients with GL-friendly Alternatives Chapter 12: Placing GL in the Healthy Living Jigsaw Chapter 13: Medical Benefits of the GL Diet Part V: The Part of Tens Chapter 14: Ten Reasons for Eating the Low-GL Way Chapter 15: Ten Best GL Web Sites COPYRIGHTED MATERIAL Chapter 16: Ten GL-Savvy Food Swaps Appendix: A Z List of Low-GL Foods Index...221
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3 Table of Contents Introduction...1 About This Book...1 Conventions Used in This Book...2 What You re Not to Read...2 Foolish Assumptions...3 How This Book Is Organised...3 Part I: Getting Started...3 Part II: Shopping and Eating Out...4 Part III: Morning to Night Recipes...4 Part IV: Optimising GL...4 Part V: The Part of Tens...4 Icons Used in This Book...5 Where to Go from Here...5 Part I: Getting Started...7 Chapter 1: Introducing GL: Healthy Eating in the Real World Easy to Choose, Easy to Use...10 Putting GL into Practice...11 Low-GL food guides...11 Shopping low-gl style...12 Eating out, eating well...12 Recipes for success...13 Living and Loving Low-GL...14 Completing the Healthy Lifestyle Picture...15 Listening to the Pros...15 Chapter 2: Checking Out the Science behind GL Making the Connection between Carbs and Weight Gain...17 The Low-down on Low-Carb Diets...19 Turning to the Glycaemic Index...21 Welcome to the Glycaemic Load Story: Real Portions, Real Food...23
4 xii The GL Diet For Dummies Chapter 3: Starting Your Low-GL Plan Changing Your Diet the Simple and Successful Way...25 Setting SMART goals...26 Planning action...27 Overcoming Barriers to Change...28 Seeking support...30 Dealing with relapse...30 A Day in the Life of Low-GL: Sample Meal Plans...31 Case study one...31 Case study two...32 Finding Balance: How the GL Diet Fits into Healthy Eating...33 Facing the fats...34 Fitting in the fruit and vegetables...36 Daily dairy...37 Don t forget fibre...38 Water, water everywhere...39 A word about salt...39 Part II: Shopping and Eating Out...41 Chapter 4: Cruising with Confidence: Low-GL Shopping and Eating on the Run Going Low-GL in the Supermarket...43 Filling up on fruit and vegetables...44 Choosing meat, fish, and alternatives...47 Opting for milk and dairy foods...49 Buying bread, cereals, and potatoes...49 Building a Store Cupboard of Low-GL Ingredients...51 Making Sense of Food Labels...52 Investigating ingredients...53 Noting the nutritional information...53 What s a lot and what s not?...55 Understanding nutritional claims on food labels...56 Looking at logos...57 Choosing GL-Friendly Fast Food...58 Eating on the run...58 Smart sandwich-bar selections...58
5 Table of Contents xiii Chapter 5: Table for Two? Eating Out GL-Style Sharing Top Tips for a GL-Friendly Meal Out...62 Before you order...62 Balancing it out...63 Hold the sauce...64 Enjoying a Tipple...65 GL-friendly drinks...65 Drinking sensibly...65 Dining Out on Food from Around the World...66 Curry some flavour: Indian food...67 Oriental options...68 Picking at the pizzeria...69 Going Greek...70 Munching Mexican...71 Tasty tapas...71 Part III: Morning to Night Recipes...73 Chapter 6: Starting Your Day with a Low-GL Breakfast Tucking into a Traditional Breakfast...76 Fancying a Fruity Breakfast...81 Chapter 7: Doing Lunch: Low-GL Lunches at Home and on the Go Lunches in a Box...88 Lunches for Home...98 Chapter 8: Delectable Dinners: Low-GL Suppers and Ideas for Entertaining Cooking Speedy Suppers to Satisfy Entertaining Low-GL Style Chapter 9: Just Desserts: Virtuous Low-GL Puddings Creating No-Cook Desserts in a Flash Warming Puddings to Melt in Your Mouth Chapter 10: Smart Snacks: Low-GL Quick Bites and Healthy Nibbles Cold Bites to Rustle Up in a Hurry Tucking in to Hot Snacks...160
6 xiv The GL Diet For Dummies Part IV: Optimising GL Chapter 11: Replacing Common Ingredients with GL-friendly Alternatives Breaking Your Potato Habit Smashing mashing Coasting for a roasting If I d Known You Were Coming, I d Have Baked a Cake! Rumble for a crumble Cheeky cheesecakes Flour Power: Choosing Low-GL Alternatives Using your loaf Enough of your sauce! Flipping mad for pancakes and crepes Controlling Portion Sizes Chapter 12: Placing GL in the Healthy Living Jigsaw Battling the Bulge: Losing Excess Weight What is a healthy weight, anyway? Health benefits of losing weight Tipping the Energy Balance in Your Favour Getting energy from food Eating the low-gl way to control energy intake On Your Bike, Mate: Getting Active Reaping the rewards On your marks Walking to keep fit Enjoying Your Food: More Pleasure and Less Guilt Good and bad foods or good and bad diets? Following the 80/20 Rule Food: An emotional experience Chapter 13: Medical Benefits of the GL Diet Looking at GL and Diabetes Low GL and High Blood Pressure Reducing the Risk of Heart Disease with Low-GL The Metabolic Syndrome The Secret Killer Sometimes It s Hard to Be a Woman: Female Health and the GL Diet Pre-menstrual syndrome (PMS) Polycystic ovary syndrome (PCOS) The menopause Hey, Wake Up at the Back!...198
7 Table of Contents xv Part V: The Part of Tens Chapter 14: Ten Reasons for Eating the Low-GL Way Stabilise Your Blood Sugars Get a Handle on Your Food Cravings Control Your Weight Level Your Moods Balance Your Hormones No Food Is Banned Low-GL Is the Full Story Anyone Can Do It Clear Labelling Improve Your Health Chapter 15: Ten Best GL Web Sites American Journal of Clinical Nutrition The British Meat Education Service British Nutrition Foundation Diabetes UK Diet Freedom Food Standards Agency GI News The Glycemic Index OnLine Just Eat More (fruit & veg) The Sea Fish Industry Authority (Seafish) Chapter 16: Ten GL-Savvy Food Swaps Getting Your Oats Sussing Out Sugar Pondering Potatoes Checking Your Chocolate Getting Nutty for Savoury Snacks Going Crackers for Oatcakes Toning Down the Tipple Passing the Pasta Replacing Rice Picking through the Bread Basket Appendix: A Z List of Low-GL Foods Index...221
8 xvi The GL Diet For Dummies
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