The Glycemic Index Diet for Dummies - Meri Raffetto [7]
Icons Used in This Book
As you go through the chapters of this book, you'll find the following icons designed to draw your attention to different bits of information.
Watch out for the paragraphs marked by this icon. They'll help you make good choices and stay on track with your weight-loss efforts.
This information is good to know, but it goes beyond what's essential for your basic understanding of the glycemic index. If you're the type of person who likes to know more, you'll enjoy these tidbits. If not, feel free to skip 'em.
When you see this icon, you're sure to find handy bits of information that'll inspire you and make your transition to a low-glycemic lifestyle a little easier.
Pay close attention to the information next to this icon. It'll help you avoid common pitfalls that can hinder your weight-loss efforts.
Where to Go from Here
If you like to read the last couple pages of a novel first to see whether you're going to like it, go right ahead with this book. That's right, my friend. You don't have to start with Chapter 1 and read straight through to the end. Peruse the Table of Contents, pick out the topics that mean the most to you, and start there. Feel free to flip back and forth and read what you need at that moment.
If you're a newbie when it comes to the glycemic index, start with Chapters 1 and 2. If you're already somewhat familiar with the glycemic index but aren't sure about the glycemic load, go to Chapter 4. Ready to begin incorporating low-glycemic foods into your diet? Check out Part II for advice and Part IV for some delicious recipes. Wherever you decide to start, you're sure to pick up useful, empowering information that you can continue turning to for years to come.
Part I
Exploring the Glycemic Index as a Weight-Loss Tool
In this part . . .
The glycemic index was originally developed as a way to scientifically determine how different foods that contain carbohydrates — fruits, vegetables, grains, legumes, and dairy products — affect blood sugar levels. Since that initial research took place more than 30 years ago, scientists have come to understand that the glycemic index can be effectively used in a variety of ways, including weight loss.
This part explains the glycemic index and introduces you to the glycemic load, one step beyond the glycemic index that incorporates the amounts of foods you eat. In these pages, I review the role of fiber in your food choices and show you how using the glycemic index can helyou feel more satisfied while consuming fewer total calories. After you understand how the glycemic index works and its role in promoting healthy weight loss without the need to follow a specific or restrictive diet, I help you figure out how using the glycemic index can work for your individual situation.
Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight
In This Chapter
Surveying the ins and outs of the glycemic index
Looking at how using the glycemic index can help you lose weight
Recognizing that the glycemic index "diet" isn't like diets you've tried before
Reviewing the additional benefits of following a low-glycemic diet
The glycemic index was first introduced in the early 1980s as a way for people with diabetes to achieve tighter blood sugar control and improve their overall health. Only 62 foods were part of the original glycemic index research. Fast forward to today, and you find that hundreds of foods have now been tested. Companies are even working to develop lower-glycemic foods to meet growing consumer demand.
In this chapter, I review the