Diabetes Gl Final2 Cpg03

The

Glycmic Indx What is th Glycmic Indx f fd? The Glycemic Index (GI) is a scale that ranks carbohydrate-rich oods by how much they raise blood glucose levels compared to a standard ood. The standard ood is glucose or white bread.

Why shuld I at fds with a lw Glycmic Indx? Eating oods with a low Glycemic Index may help you to: w

Control your blood glucose level

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Control your cholesterol level

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Control your appetite

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Lower your risk o getting heart disease

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Lower your risk o getting type 2 diabetes

If I at fds with a lw Glycmic Indx can I at as much as I want? Using the Glycemic Index to choose oods is only one part o  healthy eating. No.

Healthy eating also means: w

Eating at regular times

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Choosing a variety o oods rom all ood groups

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Limiting sugars and sweets

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Reducing the amount o at you eat

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Including oods high in fbre

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Limiting salt, alcohol and caeine

Vegetables Grains & Starches

Meat & Alternatives

Us ths mal planning idas t includ th Glycmic Indx as part f halthy ating. w

Enjoy vegetables, ruits and low-at milk products with your meals. These are carbohydrate-rich oods that, in general, have low glycemic index.

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Plan your meals with oods in the low and medium Glycemic Index starch choices on the list that ollows.

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Try oods such as barley, bulgar, couscous, or lentils, which have a low Glycemic Index.

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Consult a registered dietitian or help with choosing low GI oods, adapting recipes, and other ways to incorporate low GI oods in your meal plan.

Printd Sptmbr 2008

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Milk

Fruit

A lot o starchy oods have a high Glycemic Index (GI). Choose medium and low GI oods more oten.

LoW GI (55 oR LeSS) * †

MeDIUM GI (56-69) * †

HIGH GI

Chs mst ftn 333

Chs mr ftn 33

(70 oR MoRe) * † Chs lss ftn 3

Breads:

Breads:

Breads:

100% stone ground whole wheat Heavy mixed grain Pumpernickel

Whole wheat Rye Pita

White bread Kaiser roll Bagel, white

Cereal:

Cereal:

Cereal:

All Bran™ Bran Buds with Psyllium™ Oat Bran™

Grapenuts™ Pued wheat Oatmeal Quick oats

Bran fakes Corn fakes Rice Krispies™

Grains:

Grains:

Grains:

Barley Bulgar Pasta/noodles Parboiled or converted rice

Basmati rice Brown rice Couscous

Short-grain rice

Other:

Other:

Other:

Sweet potato Yam Legumes Lentils Chickpeas Kidney beans Split peas Soy beans Baked beans

Potato, new/white Sweet corn Popcorn Stoned Wheat Thins™ Ryvita™ (rye crisps) Black bean soup Green pea soup

Potato, baking (Russet) French ries Pretzels Rice cakes Soda crackers

*expressed as a percentage percentage of the value for glucose † Canadian values where available Adapted with permission from: FosterFoster-Powell Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values Am J Clin Nutr. 2002;76:5-7 2002;76:5-76 6

One change I will make ow is:

111018 08-395 09/08 Q-2M