Table Of ContentNEW GI
The NEW GLUCOSE Revolution™ Brand-
THE INTERNATIONAL BESTSELLING SERIES ON THE GLYCEMIC INDEX Mi&ll er THE VALUES
The Complete Guide to GI Values Foster- NEW YORK TIMES
Powell BESTSELLING FOR2013
for Hundreds of Popular Foods— with The SERIES
Atkinson
Newly Revised and Updated for 2013
NEW GLUCOSE
With The Low GI Shopper’s Guide, eating according to the glycemic tT Revolution™
index has never been easier! This go-to reference has everything o
h
you need to know to use the glycemic index to manage your health
through your eating habits, whether you have a chronic condition Ge
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such as diabetes or just want to lose weight. The GI tables— Low GI
comprehensive lists of foods and their glycemic index values—are IL
the key to unlocking the remarkable health benefi ts of a low-GI Vo
diet. With the following features, the Shopper’s Guide helps you
aw
incorporate low-GI eating into your lifestyle:
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• GI values for more than 1,200 popular foods and
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prepared meals
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• Nearly 100 new products S
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• D efi nitive at-a-glance tables arranged by food 0h
category o
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• S pecifi c information on gluten-free and weight 3
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management foods
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• Shopping lists and tips for everyday meals
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and dining out ’
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Jennie Brand-Miller, PhD, is one of the world’s foremost
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authorities on the glycemic index. Brand-Miller and Kaye Foster-
Powell, MNutr & Diet, an accredited dietitian-nutritionist with u The Authoritative Source of
extensive experience in diabetes management, are coauthors of
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more than twenty books in the New York Times bestselling New d Glycemic Index Values
Glucose Revolution series. Fiona Atkinson is a research dietitian
e
and the manager of the University of Sydney’s Glycemic Index
Research Service (SUGiRS).
for More than 1,200 Foods
GlycemicIndex.com GINews.BlogSpot.com
$7.99 /$9.50 CAN HEALTH / DIET From the World’s Foremost
DA CAPO PRESS
Authorities on the Glycemic Index
Lifelong Books
A Member of the Perseus Books Group Dr. Jennie Brand-Miller and Kaye Foster-Powell
www.dacapopress.com with Fiona Atkinson
Shopper’s
Guide to
GI Values
2013
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About the authors
Jennie Brand-Miller, Ph.D., one of the world’s foremost
authorities on carbohydrates and the glycemic index, has
championed the GI approach to nutrition for more than 25
years. Professor of Nutrition at the University of Sydney and
past president of the Nutrition Society of Australia, in 2004
Brand-Miller was awarded Australia’s prestigious ATSE Clunies
Ross Award for her commitment to advancing science and
technology. She is an in-demand speaker at scientific conferences,
and her laboratory at the University of Sydney is one of the
world’s busiest GI-testing centers. Professor Brand-Miller is
coauthor of the more than fifteen books in the internationally
bestselling New Glucose Revolution series, which has more than
3.5 million copies in print worldwide.
Kaye Foster-Powell, M Nutr & Diet, an accredited dietitian-
nutritionist with extensive experience in diabetes management,
is the coauthor, with Dr. Brand-Miller and Fiona Atkinson, of the
authoritative tables of GI and glycemic load values published in
Diabetes Care. Foster-Powell is also coauthor with Brand-Miller
of the more than fifteen books in the internationally bestselling
New Glucose Revolution series.
Fiona Atkinson is a research dietitian and the manager of
the University of Sydney’s Glycemic Index Research Service
(SUGiRS). Along with Jennie Brand-Miller and Kaye Foster-
Powell, she is the author of the authoritative tables of GI
and glycemic load values published in Diabetes Care. She is
pursuing a Ph.D. at the University of Sydney focusing on the
glycemic index.
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Other Titles in the New Glucose Revolution Series
For the definitive overview of the glycemic index . . .
➤ The Low GI Handbook: The New Glucose Revolution Guide to the Long-term
Health Benefits of Low GI Eating
For a focus on recipes, shopping, and the GI in the larger nutrition picture . . .
➤ The New Glucose Revolution Low GI Vegetarian Cookbook
➤ The New Glucose Revolution Low GI Family Cookbook
➤ The New Glucose Revolution Life Plan
➤ The New Glucose Revolution Low GI Guide to Sugar and Energy
For a basic introduction to the GI plus the top 100 low GI foods . . .
➤ The New Glucose Revolution Low GI Eating Made Easy: The Beginner’s
Guide to Eating with the Glycemic Index
For a focus on weight loss . . .
➤ The Low GI Diet Revolution: The Definitive Science-Based Weight Loss Plan
➤ The Low GI Diet Cookbook: 100 Simple, Delicious Smart-Carb Recipes—The Proven
Way to Lose Weight and Eat for Lifelong Health
➤ The New Glucose Revolution Low GI Guide to Losing Weight
For a focus on the GI and specific health conditions . . .
➤ The New Glucose Revolution for Diabetes: The Definitive Guide to Managing
Diabetes and Prediabetes Using the Glycemic Index
➤ The New Glucose Revolution Low GI Gluten-Free Eating Made Easy: The Essential
Guide to the Glycemic Index and Gluten-Free Living
➤ The New Glucose Revolution Low GI Guide to the Metabolic Syndrome and Your Heart:
The Only Authoritative Guide to Using the Glycemic Index for Better Heart Health
➤ The New Glucose Revolution What Makes My Blood Glucose Go Up . . . And Down?:
101 Frequently Asked Questions about Your Blood Glucose Level
➤ The Low GI Guide to Living Well with PCOS
To stay up to date with the latest research on carbohydrates, the GI, and
your health, and the latest books in the series, check out the free online
monthly newsletter GI News, produced by Dr. Jennie Brand-Miller’s GI Group
at the University of Sydney: http://ginews.blogspot.com
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THE NEW GLUCOSE REVOLUTION
Shopper’s
Guide to
GI Values 2013
The Authoritative Source
of Glycemic Index Values
for More Than 1,200 Foods
Dr. Jennie Brand-Miller
and Kaye Foster-Powell
with Fiona Atkinson
A MEMBER OF THE
PERSEUS BOOKS GROUP
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Copyright © 2013 by Jennie Brand-Miller and Kaye Foster-Powell
This edition is being published in somewhat different form in
Australia in 2012 by Hodder Australia, an imprint of Hachette
Livre Australia Pty Ltd. This edition is published by arrangement
with Hachette Livre Australia Pty Ltd.
The chapter “Sugars and Sweeteners” (pages 79–89) first appeared
in The New Glucose Revolution for Diabetes. It has been modified for
this edition.
All rights reserved. No part of this publication may be reproduced,
stored in a retrieval system, or transmitted, in any form or by
any means, electronic, mechanical, photocopying, recording, or
otherwise, without the prior written permission of the publisher.
Printed in the United States of America. For information, address
Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210.
Set in 10 point Berkeley by the Perseus Books Group
Cataloging-in-Publication data for this book
is available from the Library of Congress.
First Da Capo Press edition 2013
ISBN-13 978-0-7382-1604-1
Published by Da Capo Press
A Member of the Perseus Books Group
www.dacapopress.com
Note: The information in this book is true and complete to
the best of our knowledge. This book is intended only as an
informative guide for those wishing to know more about health
issues. In no way is this book intended to replace, countermand,
or conflict with the advice given to you by your own physician.
The ultimate decision concerning care should be made between
you and your doctor. We strongly recommend you follow his or her
advice. Information in this book is general and is offered with no
guarantees on the part of the authors or Da Capo Press. The authors
and publisher disclaim all liability in connection with the use of this
book. The names and identifying details of people associated
with events described in this book have been changed.
Any similarity to actual persons is coincidental.
Da Capo Press books are available at special discounts for bulk
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or e-mail [email protected].
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Contents
Understanding the GI 1
Low GI eating 7
Low GI shopping 19
Eating out 53
Low GI gluten-free eating 71
Sugars and Sweeteners 79
GI values 91
Category index 96
Beans & legumes 98
Beverages 102
Bread 110
Breakfast cereals 118
Cakes & muffins 124
Cereal grains 130
Cookies & crackers 132
Dairy products 138
Cheeses 138
Ice cream, custards, puddings & desserts 140
Milk & alternatives 144
Yogurt 148
Fruit 150
Gluten-free products 156
Meals, prepared & convenience 158
Meat, seafood, eggs & protein 168
Nutritional supplements 176
Nuts & seeds 178
Oils & dressings 182
Pasta & noodles 184
Rice 192
Snack foods 200
Soups 216
Soy products 222
Spreads & sweeteners 224
Nutritive sweeteners 230
Nonnutritive sweeteners 235
Vegetables 238
Weight management products 252
GI News and glycemicindex.com 265
Where to go for further help 269
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10 steps to a healthy low GI life for
everybody, every day, every meal
❏ Eat seven or more servings of fruit and vegetables
every day
❏ Eat low GI breads and cereals, especially whole-
grain versions
❏ Eat more legumes including soybeans,
chickpeas, and lentils
❏ Eat nuts regularly
❏ Eat more fish and seafood
❏ Eat lean red meat, chicken, and eggs
❏ Eat low fat dairy foods or calcium-enriched soy
products
❏ Eat less saturated fat and replace bad fats with
good mono- and polyunsaturated fats
❏ Limit your alcohol intake and use of salt
❏ Be active—don’t sit for long periods. Even
30 seconds of activity will rev up your
metabolism.
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