THE GLYCEMIC INDEX WHOLEFOODS CHART
3rd edition by naturopaths Dhyana Tribe and Kathleen Cole
• An essential tool for managing weight
• Relevant to those with blood sugar irregularities including pre-diabetes and diabetes
• Managing many chronic conditions
• Commonly eaten foods listed in 15 food groups according to glycemic index (capacity to raise blood glucose levels)
• Extensive notes on the reverse explain Glycemic Index and Glycemic Load
• Easy reference format, suitable for display on kitchen wall or fridge
• Sustainably produced with aqueous coating for durability
• The latest updated edition of the original Glycemic Index chart created in 2002
• Broader health benefits
The 3rd edition of the Glycemic index/load chart researched and written by Dhyana Tribe and Kathleen Cole
• Based on The New Glucose Revolution by Brand-Miller, University of Sydney Australia. The GI Chart lists common foods in 15 categories and is most relevant to those with blood sugar irregularities, those on low carbohydrate diets, and those wishing to burn fat and lose weight.
• The Glycemic INDEX describes the ability of carbohydrates to raise blood glucose levels.
• Glycemic LOAD is the amount of carbohydrate in a typical serve. Glycemic INDEX is the nature of the carbs. Watermelon is high GI at 70-85, but because most serves are only two slices & each slice has only a little carb in it, the GL is low at 4.
• Glycemic Load is calculated by multiplying the GI of a food by the amount of carbohydrate per serving and dividing by 100. This is complicated to work out, so in our chart, we have tagged some Low Glycemic LOAD foods with a green box, showing that the food is safe to eat in moderate portions.
• Our modern addiction to concentrated refined grains/sugars, sweets, soft drinks, all high GI/GL, produces an overweight population.
• WEIGHT LOSS KEY – eat zero GI proteins with Low GI/GL vegetable carbohydrates. This will keep insulin levels low and you will be able to burn up stored fats. Vegetable carbs will alkalise the acid-forming meat and balance the pH back to alkaline, as long as not too much meat is eaten - 80% veg 20% meat.
• Zero & Low GI Foods have been proven to reduce incidence of Type II diabetes and to help control Type I diabetes hypoglycemia and insulin resistance