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GI News Success Stories

2009-01-01T09:02:00.000+11:00

Welcome to GI News Success Stories.

Over the years, many GI News readers have told us how making the change to a healthy low GI way of eating has turned their lives and health around.

Here are their inspiring stories about weight loss and managing blood glucose levels all in one place in order of publication on our new blogsite: GI News Success Stories. We’ll add new stories each month as we run them in GI News.

If you have a GI Success Story you would like to share with other GI News readers, simply click in the box below.

Good reading, good eating and good health.

GI News Editor: Philippa Sandall
Web Design and Management: Scott Dickinson, PhD

2008-12-01T09:00:00.000+11:00

‘Eating low GI has helped me maintain a reasonable blood glucose level.’ – Peter
‘I am a health professional and worked shifts until July of this year when I turned 50. Over the past 18 months I was diagnosed as being diabetic and my controlled hypertension was becoming increasingly uncontrolled. Being horizontally displaced (around the abdomen) made future health prospects look bleak. I had yo-yoed on different diets such as the Atkins Diet where I lost weight but felt ill and irritable. (How can less than 40 g of carbs be good for you when your brain requires more to function adequately?) I tried other carb-cutting diets but felt continuously hungry and tended to snack. A low GI diet has helped me maintain a reasonable blood glucose level. HbA1c was 7.9 and in the past six months has been 6.8. Another benefit is better sleep – I don’t have to get up 5–7 times a night to pee!

I am still fighting the BMI thing but have realised that what I put on over 20 years won’t come off overnight so I am aiming for 20 months to reach an acceptable weight. I now read labels and am eating more legumes then red meat which I restrict to about once a week. So a low GI diet has improved my health prospects and has motivated me to carry on this scientific evidence based pathway. Thanks low GI.’

2008-11-01T13:44:00.000+11:00

‘The GI can be a great friend and tool to anyone that battles weight and carb cravings.’ – Stephanie
‘I always worked out with weights, and occasional cardio. After my father died, my family broke apart. With all the stress and court drama, I turned to high carb and convenience and comfort foods. I gained 30 pounds. The good news is that I did not keep that weight on more than a year. After being checked for anxiety, I had one high random glucose reading. A few weeks later, my fasting blood glucose was normal, but my A1c was 6.9. Since Dad had diabetes, and his Dad had diabetes, I knew I had to get my “health” back. I started eating a low GI diet and alternated between low carb and moderate carb eating. However I gave up foods like bread, potatoes, white rice, and high glycemic pizza. I lost 40 pounds in a 4-month period. Eating low GI helped my blood pressure return to its previous normal readings and kept my A1c between 5.6 to 5.9. I also got my fitness back and my energy back. Watching my carbs, and aiming for lower and healthier GI carbs has been thus far a lifesaver, and a turnaround for my health! And I have maintained my weight loss, and even lost a few more pounds!

By choosing the right foods that will not elevate blood sugar on a continual exhausting basis the GI can be a great friend and tool to anyone who battles weight and carb cravings. It was instrumental in me getting my life back. Thanks to all who have made this science available -- I truly believe it is a blessing.’

Postscript: Prior to publication, Stephanie reports that her A1c is now 5.5.

‘I would recommend this action plan to anyone with a desire to lose weight, eat plenty of food and feel fantastic.’ – Lorraine
‘Over three months ago I looked in the mirror and didn’t like what I saw and decided to do something about it. After some research on line I decided to give The Low GI Diet: 12-Week Action Plan a go and to my delight I have lost 12 kilos in the 12 weeks. My husband did it as well and lost 9 kilos. We didn’t do the exercises only walking every day for 35 minutes. The menus in the book were simple to prepare and a delight for the taste buds. We have decided to stick to the low GI way of eating and get into exercise to tone up. I have serious back problems and the weight loss has helped to control the pain.’

2008-10-01T13:42:00.000+10:00

‘I’m having fewer hypos, I am on low doses of insulin and I feel much better.’ – Sarah
‘About six months ago I was diagnosed with gestational diabetes, which I managed with insulin. I read lots of handouts about how to manage diabetes with diet, but the focus was very much on reducing sugar in my diet and little about low GI foods. As a result, I continued eating breads with high GI, lots of potatoes and so on and my BGLs were all over the place. Six weeks after having my baby I found out that the diabetes was actually late-onset type 1! It was recommended that I try a low GI diet; I did lots of reading, including The New Glucose Revolution (The Low GI Handbook in Australia) and incorporated their recommendations into my diet. I have found that my BGLs are much more stable, I’m having fewer hypos, I am on low doses of insulin and I feel much better. My partner is also on the low GI diet and he feels more energetic, particularly in the mornings when he used to feel lethargic and unmotivated.’

2008-09-01T09:00:00.000+10:00

‘In six months I lost over 25 kg. It has been a very interesting and enjoyable journey ... and I bore my friends with the details! Some think I am obsessive (possibly true).’ – Robert

My diet management, fitness improvement and weight loss program was based on the recommendations in The Low GI Diet: 12-Week Action Plan (Prof Jennie Brand-Miller, Kaye Foster-Powell & Dr Joanna McMillan Price, Hachette Livre Australia).
Goals set on 29 December 2007

To lose 20 kg by 6 November 2008 (next birthday – age 57), and
To run a 400 m (competitively) at the Sydney International Athletics Centre during November 2008.

Diet program: What has changed with my diet? Based on The Low GI Diet, I eat breakfast daily (did not beforehand); I have increased consumption of tea (black, no sugar), vegetables, fruit and seafood (e.g. tuna and sardines); and reduced my intake of bread, some high fat dairy products, coffee, honey (which went into the coffee – 6–10 cups per day prior to 29 December 2007), potatoes (gone completely from the diet) and saturated fats. I still eat red and white meats. Wine consumption is part of my lifestyle – I am not desperate enough to stop drinking wine.

Exercise program: I have used The Low GI Diet as a guide and my program consisted of a 60 minute brisk walk plus resistance exercises, or 60 minutes of Concept 2 Rowing Machine routines, plus resistance exercises 6 days per week (mornings). The resistance exercise component now takes around 10 minutes. In week 16, I changed my routine to a shorter 45 minute walk (more hills), plus 16 minutes of a Concept 2 routine, plus resistance exercises; or 60 minutes of a Concept 2 routine plus resistance exercises. Still exercising for a total of 6 sessions per week (mornings), and around 1.25 hours per session. Every Saturday morning after the walk, I perform a 2000 metre time trial on the Concept 2 – my test of my fitness level. I have also taken up (March 2008) single sculling after a 25 year absence (try to go sculling on Sunday mornings – around 8 km). I used to row competitively for Sydney University in the mid 1970s to the early 1980s – my body weight then was around 85kg to 90kg at height 188cm. During the week of 7–13 June 2008, I commenced some light jogging (will lead to running assuming the legs i.e. knees etc are OK).

Challenge: Sustaining a reasonable level of exercise (e.g. 5–6 times per week) and maintaining a body weight at around 95–100 kg (my height is 188 cm).

Graph of Robert's results - click for full view

‘I’m having fewer hypos, I am on low doses of insulin and I feel much better.’ – Sarah
‘About six months ago I was diagnosed with gestational diabetes, which I managed with insulin. I read lots of handouts about how to manage diabetes with diet, but the focus was very much on reducing sugar in my diet and little about low GI foods. As a result, I continued eating breads with high GI, lots of potatoes and so on and my BSLs were all over the place. Six weeks after having my baby I found out that the diabetes was actually late-onset type 1! It was recommended that I try a low GI diet; I did lots of reading, including The New Glucose Revolution and incorporated their recommendations into my diet. I have found that my BSLs are much more stable, I’m having fewer hypos, I am on low doses of insulin and I feel much better. My partner is also on the low GI diet and he feels more energetic, particularly in the mornings when he used to feel lethargic and unmotivated.’

2008-08-01T09:00:00.000+10:00

‘For anyone starting their journey into low GI eating, embrace it, the health benefits are enormous.’ – Robin
I discovered a low GI way of life in March 2006 when my weight was 125 kg (275 lbs). By August of that year my weight had dropped to 94 kg (207 lbs) and I was well on my way to a healthier life. I now weigh 85 kg (187 lbs) which is approximately 5 kg (11 lbs) over my ideal but I’ve kept it stable for all this time. I now work out at a gym for between 1 and 2 hours a day and have completed two marathons on the indoor rowing machine taking 3 hours 20 minutes to complete.

I’m about to challenge low GI eating again as it appears that I am a coeliac (diagnosis to be confirmed) which will cut out many of the healthy carbohydrates that I currently enjoy. Luckily I enjoy legumes and have no problem mashing cannellini beans, adding a bit of lemon juice and thyme and replacing pasta.

For anyone starting their journey into low GI eating, embrace it. The health benefits are enormous, the weight will fall off and you’ll never feel deprived or hungry.

Update: ‘My diagnosis has come back as positive for coeliac disease. Initially I was concerned at the high GI nature of the foods I was eating and finding that hunger pangs were setting in quickly. Thanks to the team at GI Success I obtained a copy of Low GI Gluten Free Living – fantastic. The Pistachio Apple Quinoa Porridge has become a staple in the mornings now. I saw a dietitian as we are required to when initially diagnosed and she pronounced my diet as excellent and that I'm more than getting the 30 g of fibre a day through the porridge, fruit, vegetables, legumes, seeds and nuts.’

‘I couldn’t believe how easy it has been to lose 19 kg.’ – Sue
After spending most of my life overweight and trying every weight loss program there is, I finally found low GI. What a revelation; the program of eating was simple. I enjoyed finding out the GI values of foods and couldn’t believe how easy it has been to lose 19 kg (42 lbs), feel terrific, not be hungry at all and have far more energy than before. I recommend a low GI diet to everyone. My thanks to all you experts for discovering this information for all of us.

Reversing pre-diabetes
GI News ran Karen’s story in January 2008, here’s her good news update.
‘Before beginning the low GI diet a year ago (May 2007), my BGLs were 7.0 mmol/L after the OGTT. After my latest HbA1c test and OGTT, this was non significant at 4.5 mmol/L. This is fantastic and the low GI diet and support of the team have helped significantly to reverse the pre-diabetes for me. Low GI has become my way of life now and I never feel like I am dieting.’ – Karen

2008-07-01T08:00:00.000+10:00

‘I have just started my sister on eating low GI food, hopefully she’ll have as much success as myself.’ – Vicki
‘I am a 50 year old female who had VERY unhealthy eating habits. I had spinal fusion in my neck in 2003, as a result my thyroid went haywire! Then in 2005 I had to quit my fast-paced job of 17 years because of four more herniated disks in my back. I weighed 130 lb. in 2003, as of July 2007 I weighed in at 192 lb. I had awful heartburn day and night, food cravings 24 hours a day, no energy, and just felt awful and bloated the whole time. I came across a story on GI and weight loss in a copy of Reader’s Digest at my doctor’s, and I went straight to the bookstore.

In the first six months I lost 49 lb, have energy to exercise AT LEAST every other day, the cravings are gone, the bloating and heartburn are gone, my back is not in constant pain because of the weight loss, and my thyroid has stabilized. I still take synthroid, but the dose does not increase every four months. My skin and hair are much healthier too. Best of all I am now able to take full time care of my 87 year old aunt with Alzheimer’s, who can no longer live alone! The six months of eating low GI foods has made me feel 30 again. I do not even call it a diet, it’s eating good, healthy food for my body. Going to restaurants is not difficult either if you know what foods to eat, and what to stay away from.’

‘I am over 73 years old and have not felt this good in years.’ – Robert
‘On my last visit to the VA in July, 2007, they informed me that I was pre-diabetic and issued me a glucose meter to monitor my blood sugar. My wife had heard about The New Glucose Revolution and purchased the book for me. The attached detailed chart is a progress report that shows when I implemented the low GI eating habits. I use the glucose meter every other morning. Most interesting, to me, is how small the glucose levers became when I added a 5 day exercise program. Note the notes on the chart, i.e. trouser size and weight. The detailed record was requested by my VA health care provider.

Click on graph for full sized view

‘Thanks to all those researchers for discovering the information about the GI for us.’ –Sue
‘After spending most of my life overweight and trying every weight loss program there is, I finally found low GI. What a revelation. The program of eating was simple, I enjoyed finding out the GI values of foods and couldn’t believe how easy it has been to lose 19 kg, feel terrific, not hungry at all and have far more energy than before.’

2008-06-01T08:00:00.000+10:00

‘Just wanted to say I was glad to see that there is support for the low GI diet in youth with type 1 diabetes.’ – G.
‘Last summer (2007) my daughter had a sports physical 3 weeks before turning 15 and we discovered she had type 1 diabetes. Her A1c was 12.7. We read all we could and I asked the nutritionist about GI affecting her sugar (blood glucose) and was told it’s a myth. We were told the insulin to carb ratio was all that mattered. Well in the first month my daughter and I discovered that high GI foods wreacked havoc on her blood glucose. Her diet was more balanced before they got a hold of us. They were just telling us she had to have this many carbs at a meal. Whenever I asked about the amount being too high or that it was difficult to create a balanced diet with that many carbs in a meal, I was told that it’s only for a while until we determine how much insulin she needs. So we read and guessed and made our own adjustments and though she already had a balanced diet we tweaked it more; taking out almost all white flour and using whole wheat instead and other substitutions. Two months later her A1c was down to 6.3 and 3 months later it was down to 5.4. This was achieved without low sugar. We only had one episode on Christmas morning and that was due to homemade cinnamon rolls, insulin over compensating, and guitar hero!

I am tired of the fact that we try not to have her sugar go above 120–130 (6.7–7.2 mmol/L) two hours after a meal and are told that we don't need to worry about it. But the low GI foods achieve this without much difficulty. Not to say that there aren't special occasions when she eats a high GI food but she tries to throw in a real low GI food with it. Anyway just wanted to thank you for doing the research to support saying that low GI foods can have a positive impact on type 1's blood glucose.’

(UPDATE: Just before posting June GI News we heard the great news that G's daughter's A1c was 5.0.)

– This Success Story was sent to Dr Tonja Nansel of the US National Institute of Child Health and Human Development. It was Tonja's and her team's research on the low GI benefits for young people with type 1 diabetes that we covered in May 2008 GI News.

‘Fifty and fit.’ – Lance
‘Love your newsletter! Been a subscriber for two years. Four years ago I went from 205 lb (93 kg) to 150 lb (68 kg), and this morning I weighted in at 151 lb (68.5 kg): holding steady. Your website and newsletter has been a great help in education and allowing me to diversify my diet. While my story continues to have a happy ending, thanks to an understanding of the GI, my story is not that different to many others … Over the years my weight crept up, and by age 47 I was 205 lb. I had no formal understanding of diet and its effect on health and weight gain. Other than in my early twenties I quit smoking, stopped drinking alcohol, and have only eaten animal protein from fish and seafood. With these positive lifestyle changes I still put on the weight.

Without any awareness that the GI existed, I followed Dr Bernstein’s “medically supervised weight loss” program (a low glycemic diet), and lost 55 lb (25 kg) in 4 months. Once I started losing the weight I really wanted to know why, and why without the hunger. This led me to the understanding of the GI. Needless to say the weight loss changed me for life. At 48 (in 2004) I started on a physical fitness program: weight training and running. In the fall of 2005 I ran my first marathon (42.2 km/ 26 miles) on the original track in Athens Greece. Then on January 27th this year I ran in the Khon Kaen International Marathon in Thailand and qualified, in my age category, for the Boston marathon with a time of 3:30:14.

Over the last four years, I have had some ups and down along the way; gaining and losing a little weight. But the more I understand the GI of foods, the easer the weight management gets. When I see people struggling with their weight/health, I feel so fortunate to have the knowledge of how to easily manage my weight. It is nice to see resource websites and newsletters like GI News that continues get the message out about the benefits of a low glycemic diet.’

‘Most of the time and only because of glucose revolution I stay in the 104–120 fasting and 130–140 range after eating.’ – Gretchen
‘I was recently diagnosed with type 2 diabetes (5 months ago) and wasn’t surprised, I come from a very strong family history of diabetes (insulin dependent) on both father’s and mother’s sides. I chose not to go on medication but to use the GI instead along with 45–60 minutes of exercise everyday. I have had very tight control of my glucose most of the time …will go weeks and can count on one hand the number of occasions that it’s gone above 150 (8.3 mmol/L). Most of the time and only because of glucose revolution I stay in the 104–120 (5.8–6.7 mmol/L) fasting and 130–140 (7.2–7.8 mmol/L) range after eating. I have learned so much from your newsletters and the New Glucose Revolution books and have lost about 20 lb (9 kg) – and all painlessly by eating GI way.’

2008-05-01T08:02:00.001+10:00

‘I am going for it and will achieve the 82 kg goal.’ – Greg
I am 64 year old RAAF veteran, ex aviation then mine fire fighter and mine rescue officer with a total of 38 years in the profession. I suffer with PTSD, RLS, sleep apnoea, and my blood pressure, weight (102.5 kg / 226 lbs), and glucose levels were was rising every visit to the doctor. On the last visit to the sleep clinician he asked how my weight loss was going? ‘Yes’ was my reply meaning not good. He waved his finger at me and asked what my lowest weight was as an adult. 82 kg (180 lbs) was it. Then the stern instruction: ‘In 12 months you WILL be at that weight, you WILL exercise for one hour a day and make up the hour later if you don’t.’ So, since then, after getting a health care plan from my GP with exercising, walk one day, bike ride the next ,and eating low GI foods and smaller quantities of other foods as recommended by my dietitian, Julie Gilbert, I lost 5.1 kg (11 lbs) in the first fortnight (2 weeks). Looking forward to what happens this fortnight. WOW. The great thing about the method given to me by my dietitian is that she has laid out the servings sizes and quantities for each group of foods then it is my choice to how I fit them into my energy input scheme for the day. A great thing about it is that so far it has only been a couple of days that I have really craved food. Using a diversion tactic, I overcame the urge. So I am going for it and will achieve the 82 kg goal. By the way, in my spare time I make harps: www.phyrsongharps.com.’
– GI Group: Congrats, Greg! But don't go overboard, slowly does it. The normal fall in metabolic rate that accompanies weight loss makes further weight loss harder (Dr Amanda calls it the Starvation Reaction). To avoid this pitfall, you might like to have one week in which you choose not to lose weight, just to maintain the weight you have lost.

‘The power of one is just amazing.’ – Patricia
‘I have been diet controlled for eight years now – still have my oats, barley flakes and oat, barley and wheat bran, plus whey protein powder, for breakfast, along with a glass of low GI fruit juice but apart from that stick to foods with GI of not more than 50. I have a constant weight of 115 lbs (52 kg), am a blood donor, walk around 20 km (12 miles) per week and successfully competed in Masters’ Games in walking events. I eat kangaroo in preference to beef, low cholesterol and very low fat. Eat lots of veggies even a lower GI spud I have found, plenty of green leafy including Chinese greens, steamed or fresh in salad, couple of pieces of fruit a day. Heart is fine as is BP: 115/60. And I am no spring chicken. I also read labels and lobby to get sugar removed from things like chopped tomatoes – have had some success there – now after the tomato paste manufacturers! The power of one is just amazing!’

2008-04-01T08:00:00.001+11:00

‘Eating low GI is saving my life’ – Bev
The threat of type 2 diabetes loomed large in my life. I had undiagnosed gestational diabetes with my first child and was able to control it through healthy food choices during my second pregnancy. Although significantly overweight, I was always interested in nutrition. Then last year I realised I’d better take the weight off if I didn’t want to develop diabetes and end up significantly disabled by it – just like my mother. Low GI made that change possible. I was never hungry because my blood sugar no longer spiked and I was eating high fibre foods. My chronic headaches disappeared and I had much more energy. After the first 30 pounds (13.6 kg) I began jogging and now, at almost 60 pounds (27 kg) lost, I would never want to eat or live any other way.

Low GI foods help me maintain a healthy blood glucose and give me all the energy I need to raise a family, work full time and still fit in a run three times per week. Even my kids like low GI. Last night I was greeted with squeals of joy that we were having salmon with pasta and a crispy salad for dinner. And you should see all the blueberries I have in my freezer that I put up when they were in season. I plan to be around a long time now and healthy enough to chase after my future grandchildren when that day comes.

‘We both love being outdoors and staying active.’ – Kathy
I was diagnosed as being pre-diabetic and quickly adopted the GI way of eating. Everything is under control with this healthy eating program and increased exercise. I lost the unwanted and unhealthy weight, and my energy levels soared. You are never too old to get into shape. I am on no medication whatsoever. For starters I go to the gym two or three times a week. I always take a couple of classes per visit, and mix up the classes each week.

I am 60 years old and have been married for 40 years. I get my most fun exercise during all four seasons with my best friend and husband, Bill. In the winter we cross country ski and snowshoe. In the spring, summer and fall we kayak, bike, swim, hike, camp, fish, walk, etc. We also own three horses and maintain 10 acres of pasture. We both love being outdoors and staying active. Even on days when I feel sluggish, our hyper active English Springer Spaniel dog still needs to be walked. Getting our dog out to walk daily is a great chance to reflect on life.

2008-03-01T08:00:00.000+11:00

‘Success breeds success! I love the mental freedom of not having cravings as the best thing of all.’ – Diane
‘I had never been on a diet or lost a kilo in my life. So, having reached the age of 53, weighing 102 kg and being pre-diabetic, I decided to adopt the low GI diet. I read many success stories, but never did I think I would be as successful as these people. I couldn’t imagine myself as losing weight and being lighter, I couldn’t really remember weighing less.

Well, only 12 weeks later, I weigh less than 90 kilos! I stare at the scales every morning in amazement. It has become an incentive to continue, as success breeds success. People have noticed, and are very kind with their comments, but strangely enough, I don’t notice much change, except in photographs. I never imagined I would be able to cut down my chocolate habit to next to nothing, but it has been so easy. I’d say to people, jump in, the first few days might be hard, but just go and have some lovely steak, prawns or fish and try and then try and tell yourself this diet is awful!

I upped the intensity of my exercise as well, and it is difficult fitting it all in, but hey, going out for a walk instead of watching telly or sitting at the computer ain’t so bad, is it. I also like to think that I’ll escape some of the complications of diabetes that my family suffered.’

‘I lost 15 lb over 6 months and continue to maintain this weight loss.’ – Jini
‘I wanted to safely lose the weight I had gained following 5 years of adjuvant therapy (tamoxifen) for breast cancer. I had read about the glycemic index (I am a research scientist) and decided that I would try the low GI diet. I cut out all refined and processed food from my diet and started to replace high GI foods with low GI substitutes. It is not very easy but I compiled lists of foods with a lot of help from your website. I followed the low GI diet combined with working out at the gym 3 times a week. I lost 15 lb over a period of 6 months to return to my original weight and BMI of 21.5 and continue to maintain this weight loss.

As I and my family enjoy desserts I now create/develop low GI versions of cookies/muffins using whole wheat flour, ground almonds, fruit and small amounts of honey/maple syrup. I have also successfully encouraged several family members (some who are diabetic) to switch or to be more aware of the GI of the foods they eat.’

2008-02-01T08:00:00.000+11:00

‘This is such the right way to go! I am a completely different person now.’ – Adriana
I have tried everything in the past – you mention it and I have done it from high protein regimens to eating pineapple + tuna every day or simply starving. I did not understand what was happening in my body and what was making me eat so much of the wrong types of food. The low glycemic concept came to me around two years ago and my life changed since. I forgot what is like to be in the yo-yo cycle, what is like to crave for food, being moody or having regular headaches when I am hungry. I now have excellent control of what I eat and I am a healthy weight. There are two reasons for this: I am not longer addicted to the high GI carbohydrates and I do not have to rely on my will to make this one work. This is the best way to start a healthy life style, achieve a healthy weight, keep it forever and prevent many chronic diseases proven to be related to overweight and obesity. Eating mostly low GI and doing regular exercise was the way to go for me. Give yourself a chance to experience this amazing way of living!

‘I love it and can see myself eating this way for years to come.’ – Jade
I was a 16-year-old rather heavy athlete. I couldn’t get the right times and I was a rather unhealthy eater. One day my parents brought home a recipe book from a diabetic friend who was on the low GI diet and had accidentally ordered two copies. They paid no real attention to it using it less frequently than other books that we had. One day I was looking in the cupboard where it was kept and read the first few pages about losing weight the healthy way (not too fast) and the benefits of eating low GI with sport. I read everything I could and then got a copy of the other book that explained the whole concept. And that was the start of a new me. I stuck to it from day one and I have amazing results from it. I leaned up, lost a lot of excess weight and did really well in my cross-country season this year (2007) just from losing the extra weight. My parents don’t try to eat lower GI as I do, but they do help me in buying me whatever I need and have said repeatedly how proud they are of me, sticking to something and putting my whole heart into it. And not quitting. At times I didn’t eat what they would eat or I would take food from home instead of eating the higher GI foods that would be served at parties and functions. I run or work out and look forward to having my favourite snack that is higher GI, and it motivates me even more to work harder. And I love it and can see myself eating this way for years to come. I am 18 now and try to get all my friends to stop being as ignorant as I was about their food choices because they are such easy choices to change.

2008-01-01T08:00:00.001+11:00

‘This is a whole new way of looking at my world of food.’ – Brittany
‘I am 15, pre-diabetic, and extremely overweight - 5'4" tall and 270 pounds. I have battled bloating and extreme stomach gas (which can sometimes cause me great embarrassment). My mother, my grandmother and I have tried several diet and exercise plans to help us lose weight. Although, all three of us could easily lose pounds at the beginning of every diet we tried, none of us ever stuck with the diets more than 3 months. My mother and I read about the glycemic index and how it can affect your feelings of hunger and your food cravings. After making adjustments in the kinds of foods we were eating and using the glycemic index to help plan our meals, I can already see a difference. When I compare the low GI diet with the others I have tried, it is easy to see that I no longer feel hungry all the time. The bloated feeling is gone and so is the gas – thank goodness! I have already started losing weight, between 2 and 3 pounds a week, and I am NOT CONSTANTLY THINKING about food. I think this time I will be able to keep losing weight. This is a whole new way of looking at my world of food. By the way, my mother is losing weight right along with me. My grandmother is beginning to think there really is something about this ‘diet’ that works and has decided to join us!’

‘I couldn't believe that I was losing weight by eating.’ – Karen
‘I would like to say thank you to the whole GI team. I have been a yo-yo dieter for 20 years and have gradually gained more and more weight. I began to do a "no no" that is not eat, thinking that this would help me to lose weight. This only led to pre-diabetes and gaining much much more weight. I tried every diet and exercise regime only to keep gaining weight. It wasn't until I began to get low blood glucose levels and often felt like I was going to pass out did I see my doctor. But he didn't help, he just said to "keep dieting". So I persisted for the sake of my hubby and my children – 42 is too young to be on the road to diabetes and heart disease. My family need their wife and mum. Then I had had enough and went to a different GP who told me about the GI team and the low GI diet. I was amazed to discover that within a week of beginning the diet (plus some gentle exercise), I began shedding the kilos. Moreover, my blood glucose levels were normalising finally after ten years.

I began the diet in May 2007 and have lost 10.5 kilos in seven months with "eating". Sorry but this is simply amazing! With the continual support from the website and the wonderful recipes, it makes the process so much easier. I no longer think I am on a diet so to speak but eating the "Low GI way". I have gone from possibly only eating one meal a day if I was lucky to eating three meals and three snacks a day. From being so unhealthy on the road to diabetes and other associated heart and circulatory diseases to being healthy with normal blood sugar levels and so much energy. I owe this all to the GI team and I thank you all so much from the bottom of my heart as I couldn't have done it without you.’

‘I feel better and happier and I don’t even crave sugar anymore.’ – Dalila
‘My journey with GI began October 2006 when my doctor sent me to a lipid clinic doctor to get control of my rising cholesterol levels. The first thing she did was ask me the entire family medical history going back to my grandparents. One side of my family is full of diabetes. When the doctor told me that according to my weight and my gestational diabetes, I was headed straight for adult onset diabetes and soon, I was shocked and depressed. I was told I needed to lose 22 pounds and that changing my eating habits to the GI way plus regular vigorous exercise would get me there. I promptly went home and studied everything I could find on GI. I lost 2 to 5 pounds a month, on and off, and now that I have been at it for a year, I have finally lost the 22 pounds and I can’t wait to show my doctor! Now that I am used to eating this way, my headaches have disappeared, my energy is way up, I feel better and happier and I don’t even crave sugar anymore. I actually don’t like the flavour of really sweet foods anymore, which surprised me most of all. The secret for me was to make sure my food was really flavourful, using lots of garlic, ginger, delicious marinades my Portuguese mother taught me to use and using butter and olive oil to enhance flavour. If my GI food choices tasted delicious, then I didn’t feel like I was being deprived. It worked for me and I am delighted!’

2007-12-01T08:00:00.000+11:00

‘I finally got pregnant! And all because I stayed committed to a low GI diet so that my insulin levels wouldn’t rise too high.’ – Stephanie
‘I’m 29 and have PCOS (polycystic ovarian syndrome) – I was diagnosed in my early teens. My symptoms are irregular periods, infertility and excess of testosterone levels (hormone imbalance). I didn’t find out until this year that the main underlying problem was my insulin level. I did lots of research on my own about PCOS and if there was a way to reverse my condition because I wanted to start a family, and I found that being on a low GI diet was the ticket. I’m not overweight (that can be another side effect of having PCOS) but after only 3 months of being on a low GI diet, I lost 10 pounds and I and my cycles became regular. Then the shock of my life came when I found out that I was pregnant! After all these years of doctors telling me that getting pregnant would be a great challenge or that it won’t happen at all! And all because I stayed committed to a low GI diet, so that my insulin levels wouldn’t rise too high. I’ve finally learned that we can reverse our health conditions once we have the knowledge of what the “trigger” is and I believe in nature’s way of doing this. Knowledge is power and I’m staying on the low GI diet for as long as I can because I know I’ve seen the great results for myself.’

‘In late November 2006, I decided to commit to a regular exercise regime AND a low GI diet. I have lost approximately 10 kilos (22 lbs) in the process and I feel terrific.’ – Fil
‘I am writing this to you a little worse for wear after having completed the 14 km (8.7 mile) City to Surf run yesterday [this was sent to GI News on August 13] in Sydney. A little worse for wear is my way of saying that your body at 44 years of age lets you know when you push the boundaries after a workout like that. So today, my legs and knee joints in particular are reminding me of my efforts yesterday.

But the really good news is that I shaved almost 15 minutes off my time last year and am back at work the next day whereas this time last year, I was far too sore and sorry to leave my house. What has caused this transition? It is really simple. In late November 2006, I decided to commit to a regular exercise regime AND a low GI diet. I have lost approximately 10 kilos (22 lbs) in the process and I feel terrific. I can also sense that my body is more appreciative of the way I am treating it than ever before. I had follow up blood tests about 2 months ago which confirmed that all pre-diabetes triggers ( cholesterol, sugar levels, triglycerides etc) had fallen well below the acceptable limits which is a fantastic turn around based on earlier results some 8 months earlier.

Getting both medical and physical confirmation about the benefits of my new lifestyle changes has been such a positive experience and I can only say thank you to the whole GI team on providing me with the information I needed at the right time. I feel very fortunate to have been able to “reverse” some of the telltale signs associated with men in my age group and look forward to encouraging the rest of my family to embrace this lifestyle as well because the results simply speak for themselves. Bring on the 2008 City to Surf I say!’

2007-11-01T08:00:00.000+11:00

‘I have shared this website with my patients and the results have been amazing’ – family doctor from Canada
‘When I first encountered the concept of glycemic index, I was very curious. The rigorous testing and evidence presented on this site along with the information has impressed and convinced me of its validity. I have shared this website and the information with several of my patients and the results have been amazing. In my 16 years of practice, this has been the most immediate benefit that has come from half an hour of discussion with a patient who is struggling with obesity, polycystic ovarian disease or diabetes. My patients have returned with reports of having increasing energy, better sleep, no further cravings for sugar, improved mood and weight loss averaging 3-4 pounds a week. They are naturally moving towards increasing their activity level as they gain more energy.

“I feel alive for the first time in years and my depression/anxiety symptoms are getting less” was a recent testimonial from a patient.
“I have gone from a size 14 to a size 10 in four months, look at what my oversize bosom now looks like. I want the last eight years of my life back” was another recent comment from a patient.

I believe that a low GI/GL diet as an adjunct and when appropriate as an alternative to pharmaceutical management is leading patients towards managing diabetes like never before.’

‘My dietitian said I should be the poster child for the low GI diet’ – Carol from Colorado
‘I just came from a visit with my dietitian. I got a positive report. My A1c is at 6.7 and over all cholesterol is down from 195 to 161. Tryglerides 116 – down from 161; LDL 117 – down from 133. I was diagnosed with type 2 diabetes in July 2006, after a stroke. At 198 lb, and with a clotting disorder that is treated by coumadin therapy, it was a big adjustment for me to regulate my diet to accommodate both the glyberide and the coumadin. The up side to that is that I had changed my diet so drastically that I no longer needed the pill. I had lost 20 lb in the first 10 days. I continued to stay away from coffee, sugar (refined) or any processed food. I could not eat artificial sweeteners due to a history of seizures.

It was difficult to prepare my own meals. I received pointers from my dietitian and the general ADA stuff, but my daughter-in-law had done some low GI dieting and she pointed me in the right direction. So with some divine intervention about which foods to prepare, I was able to prepare and freeze meals for myself on the weekends. With my husband’s help, we prepared lunches that consisted of chicken (without hormones or antibiotics), green beans, great northern beans, brown rice, and I would finish off with a serving of peaches. For dinner it was chicken again with a baked russet potato (1/3 cup) and a pat of butter, peas, baby carrots and a plum. I would have a morning snack of cantaloupe with strawberries and a cheese stick and in the afternoon a few grapes or grapes and sweet cherries and a cheese stick. My breakfast consisted of shredded wheat, a boiled egg, 1/2 banana and a cup of milk.

After recommending the low GI Revolution books by Brand-Miller et al my dietitian saw me and remarked how well I had done. She said I should be the poster child for the low GI diet because with my evening snack, of plain yoghurt , strawberries and almonds I have incorporated six small frequent meals into my day. Oh, and I changed my breakfast to rolled oats with stevia. And in doing so I have dropped 58 lb and my body mass index (BMI) has gone from 35 to 25. I am no longer considered obese, and I am only 1 point away from a normal BMI). Only 5 more pounds!

Now with other tools, such as Dr Brand-Miller’s books, cookbooks and this website, I have many other options and I believe that it will get easier to add variety to my diet and help keep me on a healthy track. My next objective is to add some green leafy salad to my daily evening meal to help round out my diet. I will also take a multi-vitamin supplement. The trick is incorporating these into the coumadin regime. I am waiting for Dr Brand-Miller’s book entitled: Coumadin Therapy and the New Glucose Revolution (or How to balance your diet while maintaining glucose levels, weight, wellness, and vitamin K).’

2007-10-01T08:00:00.000+10:00

‘Tomorrow I am running a half marathon and the glycemic index helped get me there!’ – Tricia
‘I was so sad when I read the August newsletter and read how unreceptive the diabetic association was to the glycemic index. I am a firm believer in the GI because it has changed my life. I am a runner and I found that as I was training and trying “fad” diets at the same time, I was getting migraines about once a week. I was really tired all the time and often had a nap in the middle of the day. Then one day I found the GI. I started putting it into practice right away. One of the things I love about the GI is it is so simple. I followed the recommendations for athletes, and ate low glycemic before a workout and higher after. It has not only gotten rid of my headaches, but it has also increased my endurance in running. I feel healthier and I have so much energy. I tell everyone I know about the GI, because it just makes sense to me. It has become a healthy lifestyle for me and my family. Tomorrow I am running a half marathon and the glycemic index helped get me there! Keep up the good work!’

‘It feels so good to go about my work and not constantly be wishing I had chocolate or a Dr Pepper.’ – Shirley
‘I never had a problem in my life with weight until I went through menopause. All my life I weighed around 120–123 pounds. Even after each of my three boys, I returned to my normal weight because my doctor always told me you can gain this amount to get back to your pre-pregnancy weight quickly. I never gained more that I was allowed. I am 5’ 5”. I always weighed myself daily and if I had gained a bit, I left something off that day to get back to my usual weight. Later in my 40s I started walking six days a week. Cutting back just a bit on food and walking would take anything I gained off immediately. Then I entered that menopause stage and gradually started putting the weight on. It seemed nothing I did would help. I constantly craved sweets (chocolate) and started drinking an occasional soft drink which I had never done before. Before I knew it my weight was up to 165. I was devastated. I was tired, felt frumpy and was just generally in bad sorts most of the time.

Then came the low fat diet, the low carb diet, weigh only once a week, etc., and I tried them all which just seemed to compound things. I have fought with my weight for 12 to 15 years now, so frustrated because as hard as I tried nothing seemed to work even the three miles a day I’ve continued to walk. I was just about to the point that I had accepted I would never be back to my normal weight again. About one month ago I really started to pay attention to all the information I was getting in the mail and seeing on the Internet about eating low GI. Maybe ... just maybe. I had no idea what it meant or how to do it but I started researching on the Internet and found that what I was reading made a lot of sense. I found the www.glycemicindex.com website and started researching the GI and found that there were actually a lot of foods that I really liked and thought I could eat on a regular basis so I started putting my diet together from reasonably sized portions of just things that I liked that had a low GI. Later I borrowed some books from the library and know that I still have much to learn.

I have eaten fish three or four times a week, chicken, broccoli, beans of all kinds, cabbage, asparagus, raw spinach salads, green beans. I’ve eaten apples, oranges, peaches, grapes, strawberries and cherries. I eat some peanuts but mostly whole raw almonds. I’ve eaten only 100% whole wheat bread and pumpernickel. For breakfast I’ve had oatmeal (my one failing I still have to have just a bit of sugar in my oatmeal) with whole wheat toast, whole wheat toast with jelly sweetened with juice rather than sugar, granola, an occasional boiled egg and I always eat some kind of fruit with whatever I have for any meal. I snack on plain puffed wheat or oats, eat grapes, strawberries, dried plums or cherries, a piece of whole wheat bread or a cup of low-fat yoghurt. I do not let myself get really hungry but I have started to be able to feel when I’m hungry and I had not had that feeling in years. I probably eat five or six times a day. I have now had no soft drinks in a month, my candy has been once or twice a week a treat of five dark chocolate peanut M&Ms just so I don’t feel totally deprived. Normally I would have gone through a bag of M&Ms in a day or two once it was open. My cravings for these things seem to be completely gone. I have always drank lots of water all my life which I continue now, often I drink it with a little vinegar or some slices of lemon squeezed into it, and black coffee at breakfast .

I have now lost 10 pounds in the last month. I started the GI at 158 pounds and weighed 148 when I got on the scales this morning and can tell a definite difference in the way my jeans and shorts fit in the waist. I am so excited. I am eating so many simple things that I like to eat and am now ready to start branching out and finding some of the recipes like what I’ve found on this site and others. I do believe that I can eat this way indefinitely. It feels so good to go about my work and not constantly be wishing I had chocolate or a Dr Pepper, and I am so excited that I again have hope that I can get back down to my 120–123 pounds.’

2007-09-01T08:00:00.000+10:00

‘It had been so long since I felt “good” after a meal’ – Amy
‘I am telling you this one hundred per cent true story about my ongoing experience with The Low GI Diet. It actually seems a little ridiculous to even call it a “diet”. It is so easy to follow, and makes so much sense. I laugh every time I think of the time and money I wasted on Weight Watchers ... oops ... sorry if I offended any WW people. Anyway, I am a nurse, and very serious about researching everything before I try it. Well, I was surprised at the research I did about this low GI thing. It made perfect sense. I have battled, I mean REALLY battled with digestive problems for about six years. I have had fertility problems, acid reflux, terrible bloating and weight gain throughout the past six long years. I have been eating only low GI foods, and very occasionally I will eat a moderate GI food for about 2 weeks now. I was able to stop taking my Prilosec (which I was totally dependent on) after two days. I stopped taking all my other digestive medications after 3 days. My bloating ended after day one. I am completely satisfied after a low GI meal. Not bloated, not tired, not miserable ... just satisfied. It took me a few days to realize what that actually felt like. It had been so long since I felt “good” after a meal! I have lost 6 pounds in two weeks. Yep. SIX pounds! I feel GREAT! I have so much more energy than I did before. I look great, and my husband has started on the plan too. I’ll have to get him to write his story soon too!’

‘I no longer drool when I see all those pizza food commercials on TV’ – Dolores
‘Four months ago I was diagnosed by my doctor as pre-diabetic, having a high sugar count, and asked to lose ten pounds and have my blood retested in three months. I discovered your diet after researching online, and have lost 28 pounds in the last four months! My blood test revealed my sugar count down 30 points, and I am no longer pre-diabetic! I am not hungry with this diet, never snack between meals, eat more fruit and veggies, and I'm convinced my stomach has shrunk!! I can't even finish a “large” meal, I drink more water, and no longer drool when I see all those food commercials on TV, especially the pizza, I just see all that fat. I am nowhere near my weight loss goal, but seem to have no problem sticking to this diet. Unfortunately I am unable to exercise, I'm 76 years old, can't walk too far, or stand too long. If I could, I know I would have lost much more weight.’

‘How can I listen to a “specialist’ who believes the glycemic index is a fad?’ – Barbara
‘I am a diabetic 2 - and was recently in hospital for removal of a stomach lining tumor. A consultation with the hospital nutritionist was part of the schedule but shortly I sent her packing. How can I listen to a “specialist’ who believes a carb is a carb and the glycemic index is a fad? How could she argue with success - both my husband and I have lost 20 pounds, are close to our target weights, and are looking forward reaching our goals, following a low GI diet! Hurray for this site! Keep up the good work and research!’

2007-08-01T08:00:00.000+10:00

‘My symptoms have disappeared and I'm medication free all thanks to a little education and the GI Revolution’ – Karen
‘It was about 18 months ago, at the age of 28, when I was diagnosed with PCOS. I'd been overweight for most of my 20s and had a history of irregular periods (not to mention a family history of diabetes). It had been 6 months since my last period and I knew I wasn't pregnant, so I had my doctor run some tests. At my next appointment she broke the news. It was polycystic ovary syndrome in combination with insulin resistance. It was a real wake up call. My father is a type 2 diabetic and I was heading in the same direction. The doctor's suggestion was a drug called metformin, to help with my weight and regulate my periods, the same medication my father was on for diabetes. To me the concept of being on daily medication for the rest of my life, just to combat my symptoms, was unacceptable. So, I began to educate myself on my condition and other alternatives to medication. I learned about the concept of 'low GI' and the importance of regular exercise in maintaining a healthy lifestyle. Then I set about changing my life, by incorporating both and surprisingly it wasn't that hard to do. I was already eating mostly the right foods just in the wrong way and the GI diet taught me to balance it out. Now, three weeks away from my 30th birthday, I can honestly say I am the happiest I've ever been. I exercise most days, eat a healthy low GI diet and have a normal regular menstrual cycle. Not to mention I've lost over 13 kilos!’

‘Diabetes is not a diet it is just a health change’ – Louisa
‘I was only diagnosed with type 2 diabetes on the 14th Febuary this year, after bringing up six healthy children, and always having lots of fruit and vegetables. It was a shock. I soon realised I could still enjoy a great variety of foods, and I bought an exercise bike which became part of my daily routine. I read anything and everything I could about diabetes, shopping took forever as I was determined to find good food that I could make. After 6 weeks I visited my doctor, and he was very pleased, but not as much as I was – I lost 9 kilos! Diabetes is not a diet it is just a health change. I hope to see many more foods with the blue GI Symbol on them.’

‘Thank god for the Glycemic Index. I think it is a major component of my successful diabetic management’ – Toma
‘In February 2005 I was diagnosed with type 2 diabetes and my labs were so bad my doctors and nurses at the Seattle VA hospital told me if I was close to death. My A1c was 20.5, triglycerides were 1517, I was starting into kidney failure, necrosis had already set in, potassium was severely depleted, I was badly dehydrated, my eyes were blurry from sugar in my lenses and a few other things. I was diagnosed by a doctor in Canada but since I was not a Canadian resident I did not have the out of pocket funds to pay for treatment and the doctor told me not to drive to Seattle. When I arrived at the Seattle VA Emergency room after a 24-hour bus trip my blood glucose was 570 mg/dl. I suspect they had been higher since I was not maintaining my normal high sugar diet while on the bus which normally included lots of Dr. Pepper, candy and other high glycemic carbs. During the first 4 days in intensive care I was given insulin injections, 15 liters of potassium IV drip and constant monitoring and tests. I was given a glucose meter and taught to use it and was taught to self inject insulin. After the first four days they decided not to put me on insulin but to try oral medication with metformin. I saw several other patients at the VA who had recent amputations because of diabetic neuropathy. I became very motivated to learn about type-2 diabetes and how to control my blood glucose.

The dietitians and diabetic trainers started me on the standard ADA recommendations for diet. There was improvement but I was unable to get my glucose under the 200–250 mg/dl range. Canada Immigration would not allow me to return to my wife in Canada so I went to Denver where I met a nurse who started me on a different track and an internet search. The two most important things I found were software to help me manage my diet and the GI Database and the low GI concept as outlined on www.glycemicindex.com.

Through a combination of very targeted meal planning using the software, greatly improved nutrient goals and low GI food selection using the Glycemic Index Database I started seeing dramatic results. Where I was having trouble getting below 250 mg/dl with the ADA methods and heavy medications, I soon started seeing glucose readings between 80–100 mg/dl, and a dramatic improvement of my A1c. In May of 2005 my A1c was down to 5.2. I was taken off all medications and have been off medications since.My diet strategy includes a PCF ratio of 20% lean protein (mostly skinless chicken breast, fish, nuts and legumes), 50% low glycemic carbohydrates and 30% good fats such polyunsaturated fats, monounsaturated fats, and a good supply of omega 3 EPA/DHA. In addition I also include stevia as a sweetener, ¼ teaspoon of cinnamon, buckwheat and other foods that help control blood glucose. Thank god for the Glycemic Index. I think the Glycemic Index is a major component of my successful diabetic management.

I acquired a Canadian doctor in July of 2006. He said, based on my labs and intake physical there was no indication I was diabetic. He questioned whether my original diagnosis was correct. I think after two weeks in the hospital they probably got it right. I know from experience, if I go off my diet with things I know I should not be eating I do see a quick rise on my glucose meter. I think when we find something that works very well we have a responsibility to share what we learn with others. I have taken what I have learned over the past two years and put it on a website in hopes of helping other diabetics and you can read it HERE. Understanding low glycemic index carbs is an important part of what is on my site.

2007-07-01T08:00:00.000+10:00

‘I wish more American companies would adopt your ‘G’ symbol’ – Abby
‘When I was diagnosed with type 2 diabetes, I began researching everything I could get my hands on, and luckily I came across your website. Living in the US, my doctor sent me to diabetes education classes, but I was appalled to discover that they are not saying a word about GI, telling me privately that there isn’t enough evidence, that it is very individualised, etc. I told them the very same things could be said about the meds they are willing to talk about and that changing one’s diet in this way does far less harm than ingesting medicine. Apparently, the American Diabetes Association refuses to make GI part of their education, which I consider to be tantamount to malpractice. I have sent a lot of information to the diabetes educators at the local program and told them they should start supplementing the old information given out on diet with the newest information. I myself have seen a marked drop in my blood glucose levels thanks to this information and I anticipate that if I can keep it up I can delay for a very long time my need to use medications. I wish more American companies would adopt your ‘G’ symbol, but perhaps Americans are just too tied into the needs of the fast food and pharmaceutical companies.’

‘The low GI diet has been a lifestyle change for us, but refreshingly simple and easy to put into practice’ – Darryl
‘We read about the low GI diet in a newspaper at the turn of the year and then found out more by looking at various internet sites. It all sounded too good to be true – but on 8 January we decided to give it a try. Despite both my wife and I being pretty fit a decade ago, the advancement to early middle age had taken its toll on our weight being ably assisted by poor diet, takeaways, snacking, long working hours and lack of exercise. The scales tipped a shocking 301 pounds for me and 238 pounds for my wife and neither of us could believe how much we had let ourselves go and as a result our health was beginning to suffer - out of breath, sweating, poor sleep, acid stomach on a daily basis, aching ankles - a death sentence if we didn’t take back control!

So here we are, some 16 weeks later and neither we nor our friends can believe the difference! First we have to say how easy it has been to stick to a low GI diet and how much we have begun to enjoy our food - real food without all the stodge! We eat a wide variety of really tasty dishes, we eat well and rarely have either of us felt hungry. Every now and again we have a treat and we can still even enjoy a bottle of wine with friends in moderation. We go to restaurants but stick to a few basic rules - but the flexibility afforded by a low GI diet means we can still sensibly choose from a number of enticing dishes on any menu. In particular my wife has tried many different diets in the past but all of them have left something to be desired and she has after a short period of time found them to be restrictive and unfulfilling.

The low GI diet has been a lifestyle change for us, but refreshingly simple and easy to put into practice. So what are the results after 16 weeks? I have lost a very pleasing 62 pounds and my wife 43 pounds! We have not really increased the level of exercise we do, but we feel more energetic, the aches have gone, I have not had a single acid stomach attack, we are more positive and mentally more alert and we are getting much better quality sleep. We would never have believed anyone who said this would make this difference to our lives in just 16 short weeks - it has been so easy and we know we will not only get down to our goal weights in the next 6 months but more importantly be able to sustain what we have done whilst really enjoying our food. Tell your friends (we have ) and they are all now converts because of our enthusiasm – if we can do it – anyone can!’

‘The great thing about the low GI diet is that it is not restrictive. It has given me more freedom in what I eat and more energy’ – Veronica
‘I lost almost 20 kilos on the low GI diet. I had tried various diets before low fat, detox etc. but it never made any difference to my weight and they were often quite restrictive in what they allowed you to eat. So I could never keep them up for long. It took one year to lose the weight, with once a week exercise and now 2 years later I still have not regained the weight. My diet is varied, enjoyable and does not make me gain weight. The great thing about the low GI diet is that it is not restrictive, you can eat most foods, you only need to modify your diet slightly, like eating grainy bread instead of white bread. I find low GI foods taste better too. Oat biscuits are great. It has also allowed me to eat lots of foods that I would never have eaten before as I thought they were too fattening. It has given me more freedom in what I eat and more energy.'

2007-06-01T08:00:00.000+10:00

‘The low GI lifestyle works. My weight dropped 35 kilos over 18 months.’ – Lisa
‘I turned 42 last week and have been living with diabetes since my first pregnancy when I was 23. I was also diagnosed with gestational diabetes at the onset of my second pregnancy 7 months later (yes I know, nice and close). I largely ignored all the advice from the health sector for the first 7 years after diagnosis, swallowing the prescribed pills and conducting blood testing when I remembered. I made the odd trip to the specialist who was always at pains to tell me how non-compliant I was along with all the dire warnings about heart disease, blindness, amputation etc. By the time I was 30, I was extremely overweight with out of control BGLs and generally disgusted with myself. Around this time I discovered a new GP who really put himself out to try to get me on the straight and narrow. He gave me a copy of The New Glucose Revolution and I have been religiously following the concept ever since. My weight dropped 35 kg over 18 months and has stayed off to this day, my BGLs average around 5 mmol and I still have my eyes, feet and very luckily for me, no obvious complications from my years of self neglect. The low GI lifestyle works and it was so easy to make the changes to my every day foods with such amazing results.’

‘We are finding more energy to do more activities as a family. I believe this is due to a conscious decision to eat better carbohydrates with a lower GI.’ – Michael
‘In the 1990s I was extremely fit, competing in triathlons of all distances including Ironman. However, since 2000, a back injury and work commitments led to a fairly sedentary lifestyle where I put on 15 kg. The back would not heal and finally a chiro advised me to start back exercising. By exercising at least once daily I was able to cure my back injury by strengthening my abdominals. Recently I discovered low GI foods and their assistance with weight loss and in sustaining energy allowing longer sessions without flat – last weekend I completed a 3-hour run without any after effects, my longest run in 7 years.

I used to eat only white bread and jasmine rice etc. I have now changed to wholegrain bread, Doongara and basmati rice. I am now learning that these foods actually taste better when creatively used. Some of the recipes found on http://ginews.blogspot.com have really helped bring back the flavour to foods and also assist with a steady flow of energy rather than the quick hit and drop off of the type of carbohydrates I was used to consuming.

My whole family is benefiting from this. We all eat the same meals and no one complains about my cooking or my wife’s. My wife who has always been fairly sedentary is now running and doing triathlons as are 2 of my daughters, aged 7 and 11 (at 20 months the youngest is still a bit young). My wife has also lost approx 8 kg and working towards her pre-children weight. We are finding more energy to do more activities as a family. I believe this is due to a conscious decision to eat better carbohydrates with a lower GI. I still am amazed about the differences in GI content in not only the individual raw ingredients but also amongst different brands etc.

Recently I completed a 25 km 2 day hike with my 2 daughters (7 and 11 years old). Without the use of low GI foods I don’t believe it would have been as easy. We are finding every week that we are benefiting from making a conscious choice of low GI foods.

Websites such as www.glycemicindex.com have proved invaluable as a resource to assist us in our quest for a better form of carbohydrate as we know that they are not the evil foods portrayed in the late 90\'s but rather an essential part of an active lifestyle.’

‘I lost 10 pounds within 3 months and feel great!’ – Jamie
‘At the age of 31 I had my first child. After a 3 month maternity leave I returned to work thinner than before pregnancy. My weight gain began after I weened my daughter 6 months later. I was used to eating more food. When my daughter turned one, I knew I needed to make some changes. I weighed 17 pounds more than before pregnancy! I learned of the Glycemic Index eating plan. Our family now consumes very little processed carbohydrate. I lost 10 pounds within 3 months and feel great! Now I plan to add in more exercise and lose those last 7 pounds.’

2007-05-01T08:00:00.000+10:00

People need to get back to eating basic, healthy foods. – Ashton
I purchased two of your books. My husband and I have completely changed our eating habits based on the GI. Within the first ten days we lost seven pounds and we feel fantastic. Food prep is a little more involved now and I have to shop more often for fresh foods, but we are simply amazed. We now understand why we were not losing weight when we were eating ‘healthy’. It just makes so much sense. People need to get back to eating basic, healthy foods and ignore the messages that are being sent to us by the giant companies pushing junk. I say this because since we began eating this way we look at commercials for things like fast food and processed food and just shake our heads. We feel we have truly found a new and permanent way of eating. Finally!

If I can turn my diabetes around like this in just a few months, despite having an underlying endocrine condition, I think there’s hope for everyone! – Kerry
In 2000, I was diagnosed with either a pheochromocytoma or other type of ganglioneuroma, in either case a rare cancerous tumor that brings havoc to the endocrine system, a condition that apparently only one in a million people have. Lucky me! Usually with this type of tumor (which is almost always benign) once the tumor is located and surgically removed, the patient can return to a normal life. In my case, like a very few who have this condition, an army of doctors and all of their tests have not been able to locate the tumor. It became clear a few years back that I was permanently disabled by the condition. Despite all of this bad news, I was able to adjust to most of the debilitating symptoms (dizziness, panic attacks, flushing, hypertension alternating with hypotension, fainting) and with the right mix of meds I’ve been able to find some quality of life.

Then came the news about a year ago that due to my endocrine problems I had developed diabetes. Having not been able to exercise for about 7 years due to my condition, with one of my few activities being eating, I had gained a huge amount of weight, and that added due and brought on the symptoms of diabetes, the last thing I needed on top of everything else. Though I had not had success with defeating my underlying endocrine problem, I knew I could fight Diabetes with the right medical help. I sought out the aid of Dr Richard Berkowitz of Wayne, NJ, a highly recommended endocrinologist whose specialty was the treatment of diabetes. Dr. Berkowitz was a godsend. He put me on actoplus metformin and other meds which helped me greatly. But more than this he referred me to Johanna Burani, M.S., Registered Dietitian and Certified Diabetes Educator.

I knew I had to fight the diabetes by seriously changing my diet and had begun this process already. I knew I wanted a healthy food plan but I was so confused as to what that plan should be. Johanna explained the causes of diabetes and the way the body converts foods to sugar in a way that I finally understood. She taught me about good carbs versus bad carbs, the ones she calls ‘gushers’. She was so understanding, patient and helpful and put me on a very simple food plan – one that I could easily follow. And follow it I did!

From the time I saw Johanna in August until the time of this writing (February 23, 2007), I have dropped from 330 pounds to 270 pounds, an amazing 50 pounds, (and a total of 70 pounds lost from my high of 350)! Even better, my blood sugar levels have dropped down into the normal range, my trigliceride level which was high has dropped, my bad cholesterol is down and my good cholesterol is up. When I saw Dr Berkowitz and Johanna recently for follow up visits in the last few weeks, they both were as thrilled with my progress as I am.

Most importantly, I feel so much better. Not only have my symptoms from diabetes been improving, but my other chronic problems related to the endocrine tumor have abated to a degree. In general I have more energy, I am less dizzy and I am more able to function. I have even now been able to begin a walking program, which is helping me continue to lose weight and in general feel better. As I’m learning I just have to carefully observe my food plan and stay with it! Notice, I don’t call it a diet. I don’t like that term, because it implies that there is an end to this and I know I can’t stop eating healthy. This for me has to be a lifestyle choice and I know I am choosing to eat this way for the rest of my life, not for the next year or so alone. I hope this story will inspire all of those readers out there who are feeling discouraged or overwhelmed with their fight to regain their health.’

2007-04-01T08:00:00.000+10:00

‘Listening to the wake up call’ – Claire
‘It was June 2003 and I was 26 weeks into my first pregnancy. I was off to the pathologist’s for a second glucose test (GTT), having had a slightly abnormal reading previously. There was no history of diabetes in my family and despite having reactive hypoglycaemia, I assumed I’d be in the clear. Little did I know that this fairly routine visit to the pathologist would end up changing my life.

A couple of days later, via voicemail, I was diagnosed with gestational diabetes (gestational diabetes). The diagnosis and treatment for gestational diabetes is focused on looking forward and delivering positive outcomes. However, for the next few weeks I went through enormous feelings guilt and concern for my unborn child. I was told it was nothing I had eaten; yet I still worried about everything I’d consumed in the last six months.

Claire and her son

My gestational diabetes journey started with a visit to Diabetes Australia where I was given a blood glucose level (BGL) tester. I had to test my levels four times a day; which involved a painful finger pricking, putting blood onto a test strip and then recording the reading in my little green book. Next I saw a dietitian to put me on the righteous path of eating well; however, it seemed I was a fairly healthy eater already. My next visit was to my endocrinologist, who essentially became my BGL (blood glucose level) ‘personal trainer’. After a few weeks, as my BGL was controlled through diet, I able to get away with a weekly fax of my levels rather than a weekly visit. I regularly received a post-fax call from my endocrinologist, to discuss my performance with praise for good levels and a scolding for minor slip ups.

My next experience was with the chemists who sold the strips for the BGL tester. Whilst I didn’t need a prescription, it took a frustrating journey to track down a chemist who was licensed to sell me the strips despite the fact that many stocked them. It was a fairly ostracising experience due to the lack of knowledge about gestational diabetes. Once I found my ‘local’ chemist, 20 minutes away, I was slightly more immune to the questioning looks I received queuing behind the ‘oldies’ who were also handing over their diabetes membership cards.

The turning point was when my mother, who has always been my healthy eating mentor, found a fabulous book which has since become my bible – The New Glucose Revolution. This book changed my life and showed me that whilst it looked like I had a well balanced diet; I ate too many high glycemic index (GI) foods. By making simple changes I was able to manage my BGL with a balanced, low GI diet for the rest of the pregnancy and I was fairly convinced I’d be in the clear post-partum.

Two months later, after giving birth, I went for my next GTT and was diagnosed with impaired glucose tolerance (IGT or pre-diabetes). This was despite losing somewhere between 10–20 kilos (depending whether you read my scales or my doctor’s). I was told that if I wanted another child and a healthy life without type 2 diabetes I had to lose weight and get fit. I took it very seriously and had great success. Within six months I was cleared of IGT… or as my trainer said ‘you are not abnormal any more’.

I have since had another child and despite doing all the right things I was diagnosed with gestational diabetes again, from week 28 of my pregnancy. This time it was much less daunting for me; I was taught how to prick my finger painlessly, I knew which chemist to visit and generally it made little impact on my life.

Post-partum I made a big effort to get back to my pre-pregnancy weight and I was given the all clear within three months and have continued to stay healthy since. However, the stark reality is that I will see my pathologist for the fabulous 2 hour GTT every year of my life until I go through menopause … at 32 that seems rather a long way down the track.

Whilst it was a fairly emotional and stressful experience for me I am so thankful that I had the wake up call early enough. Not only am I living a healthy life, but so is my family. The knowledge I have gained from The New Glucose Revolution and subsequent online research has proven invaluable in starting to teach healthy eating habits to my kids – despite the sugar marketers’ minefield in the supermarket. In retrospect, I am so positive about my experience that I hope other people can perhaps catch my enthusiasm and realise the benefits I have brought not only to my family but to my friends and others around me.'

‘We are focused on healthy eating now so we can teach our children how to make good food choices early on.’ – Rachel
'About halfway through my second pregnancy, I found out that I had gestational diabetes. I was putting on weight fast and was told that if I didn’t change my eating habits, I would be putting my baby--and myself--at risk. I had to see a nutritionist and learn what foods had a low GI and relearn how to eat so my blood sugar stayed level and so my baby continued to gain weight at a healthier pace. The health of my baby was a huge motivator, so I was able to stick to my diet and lose weight everywhere else on my body as my belly expanded a little more slowly. My baby was born a bit large (9 lb.11oz.), but had no blood sugar problems after birth. (Whew!) And I was so pleased with what the low GI diet had done to the rest of my body (my thighs and backside literally shrunk) that I stayed the course and lost more weight. Within a year of giving birth, I had dropped four sizes from my pre-pregnancy weight. My husband has recently joined me in eating more low GI foods, and he’s looking and feeling healthier than he has in years!'

‘I knew that it needed to be a lifestyle change to improve my overall health.’ – David
‘Four years ago, I was diagnosed with diabetes. Since then I have increased my exercise program but the nutrition adjustments I needed to make were very confusing but I did my best. I wanted to lose weight but knew that it needed to be a lifestyle change to improve my overall health. At 220 pounds (100 kg) I was able to get to 200 pounds (91 kg) in about three years. I started reading your information in mid-December and began to make your recommended changes to my diet and today I weigh 185 pounds (84 kg). My fitness level is excellent but most importantly I feel healthy.’

2007-03-01T08:00:00.000+11:00

‘With my family’s support and humour, I control and manage my diabetes well.’ – Muthukrishnan
The managers of my workplace insisted that people were their best asset, and to prove their point they provided a health assessment for their staff. I took one in May 1998, and my urine sample turned out sugary. I was advised to consult my GP as soon as possible. I came home and told my wife and daughters that my health was perfect except for a bit of sugar the in the urine streams and that I had been asked to see my GP. My wife took my medical condition very seriously. Her father had died at 59 due to diabetes. After the final warning in October 1998, I went to see my GP. After the blood tests, I was formally diagnosed with diabetes. At 178 cm and weighing 75 kilos, I was advised to shed 5 kilos. I shed 3.5 kilos over two years through a strict diet and exercise regime. During a routine eye inspection in December 1998, my left retina was found to have developed a cataract due to my diabetic condition. On my wife’s insistence, I finally underwent an operation in September 1999 where a plastic lens was implanted.

Ever since I became a diabetic, my food tastes have revolved round the glycemic index. My latest results indicate very good self control, but I have to regularly monitor it. Exercise is also an important factor in tackling diabetes. I walk six to eight kilometres a day. I competed in my first Sydney City to Surf (Sydney city to Bondi Beach, Australia) 14 kilometre run in 2004 at the prime age of sixty, although it was more fun than run. I clocked 152 minutes. I am aiming to do it in under 120 minutes in future.

I rigidly follow all the do’s and don’ts for diabetics. Most days I feel fantastic. With my family’s support and humour, I control and manage my diabetes well. Oh, to be a diabetic. I am fitter than ever before. I am having a lot of fun, too.

2007-02-01T08:00:00.000+11:00

‘What a relief to finally understand why a little butter and sugar actually won’t kill you.’ – Jane
‘For reasons unknown, my metabolism seemed to change and I put on an extra 15 kilos over 12 months when I turned 35 – without changing my eating habits. I trudged off to the nutritionist - had my hormones, thyroid, blood sugar, everything tested, but nothing was obviously amiss. So it was decided that I was an over-eater (which I knew was not the case-more like an occasional binge-potato-chip-eater - sound familiar?) and put on a strict calorie counted, portion weighed and measured diet. Apart from regularly almost fainting from the constant and gnawing hunger on this diet, I only lost 4 kilos in 6 months. The nutritionist got angry and said that I must be eating on the side and lying about my calorie intake, so needless to say I didn’t visit that person again!

Then while surfing the web, I discovered the whole low GI thing. I suffer from a number of food allergies as well and had always joked with friends that I was allergic to the 20th century! Now that I have started the GI way of eating, I discover that this is pretty true. Much ‘modern’ food, (read ‘processed’ food) has a high GI. So after studying the GI, and cutting out most processed food, anything that even slightly resembles potatoes and a number of other high GI foodstuffs, I have lost 7 kilos in 30 days with no effort at all. I eat whenever I’m hungry with naturally much smaller amounts because real food is so much more filling. I always had the feeling that my weight gains and fluctuations were linked to what I ate, not the quantity, and the low GI way of eating has helped me understand just how that works within me. I was a potato-high-carb junkie.

I am just back from a two-week exotic holiday where I paid 50 per cent attention to what I ate (still avoiding those spuds!) and I didn’t put on a single ounce, while still enjoying all the local delicacies. Now into my second month, I have just got the exercise bike up and will help myself even more by getting out of my modern sedentary style of life with time on the pedals every day.

My personal understanding is that basically, the low GI diet brings us back to a culinary point in our evolution that our bodies can still cope with. And what a relief to finally understand why a little butter and sugar actually won’t kill you ... it’s more likely the white bread and cookies that will be your real downfall! But no longer mine!’

‘I am in my mid-seventies, and feel renewed.’ – Karl
‘As a physician I closely followed my blood chemistries and weight. At retirement my BMI was 26.5, body fat 25%, total cholesterol = 170, LDL/HDL = 2.5:1, triglycerides = 160, and HgbA1C = 6.3 - 6.6. After having a single stent placed in the LAD coronary artery, I became motivated to take control of those factors within my control. I discovered your website and obtained the recommended books and literature. After 18 months of maintaining a diet with a GI below 55, a GL at or below 80, limiting saturated fats, and consistently exercising with an output of 500 Kcal in each of two sessions a day, I have achieved an amazing improvement in wellbeing and energy. And I have the following bonus chemically. Body fat 17–18 per cent with lean weight gain of several pounds and a total weight loss of 25 pounds; HgbA1C = 5.6, total cholesterol = 115, LDL/HDL = 1:1, triglycerides = 60, and BMI = 24-25 (lean weight gain skews the BMI, and ageing reduced my height by 1.5 inches). Chemistries are important, but the most impressive is the activity level and sense of wellbeing. I am in my mid-seventies, and feel renewed. Thank you.’

2007-01-01T08:00:00.002+11:00

‘My life changed for the better when my dad showed me a list of foods with GI values and explained to me why it worked’
– Hannah
‘After years of being lethargic and having my weight yo-yo and trying numerous ways to cope with those issues I discovered the wonderful glycemic index, which has been my saviour. Prior to my learning about the GI, I watched and followed my parents try all sorts of diets. We cut out carbs, increased protein, followed points, fasted and ate things at certain times of the day. Nothing seemed to work to get our weights down and to increase our energy. I went to the doctor at age 20, am now 26, believing that I was diabetic and was diagnosed with hypoglycemia. I wasn’t really told what to eat by the doctor except that I should eat between meals. For many years I snacked but remained overweight and lethargic especially after meals. I would call this my carbo-coma. Due to this, my work performance suffered as did my home life as all I wanted to do was sleep. At work I would literally fall asleep with my hands on the keyboard and would have to pump myself with coffee to stay awake.

My life changed for the better when my dad showed me a list of foods with GI values and explained to me why it worked. I thought I might as well give it a try, since I had tried everything else. I love a wide variety of foods and didn’t feel like this way of eating would prevent me from eating what I loved most – good food. When I started eating low GI foods I wasn’t exercising much but within a few weeks I was noticing that I was losing weight, not to mention that I wasn’t falling in to my ‘carbo-coma’ in the afternoon after lunch. I didn’t need to snack as often either. I was hooked.’

2006-12-01T08:00:00.000+11:00

Avoiding complications – Marianne
‘About 10 months ago I was diagnosed with type 2 diabetes and high cholesterol. I had been overweight for most of my life and have been treated with medication for hypertension for 20 years. I searched the Web for a nutritional plan to help me lose weight. As a nurse I knew I craved carbohydrates, especially bread. I came across the plan for glycemic index and have followed it since then. So far I have lost over 30 pounds. I visited my physician after six months of weight loss and my cholesterol levels and glucose levels (HbA1c) were all the normal range. When I see my physician next month she wants to stop my diabetes medication. I exercise every day and feel so much better. I have a lot more energy, I sleep better, and I actually enjoy going out with my friends and family. I hope to lose more weight and avoid any complications from my diabetes, high cholesterol, and hypertension.’

Preventing diabetes – Jason
I've been overweight most of my life. I remained overweight after becoming a vegan in 1994. I've had diabetic symptoms such as chronic pain and fatigue in the arches of my feet since I've been 18, and occasionally constant thirst, and frequent urination. When I got blood cholesterol panels tested, it always came back with the same results: Normal total cholesterol, high triglycerides and low HDL. My doctors always told me to lose weight and exercise more, but I could never lose the weight permanently. In the summer of 2004, I once again had a cholesterol panel blood test. Once again the results were the same, high triglycerides and low HDL. I looked up the symptoms in the Dr. Weil website. It says high triglycerides, low HDL and weight concentrated around the mid-section (the classic apple shape, which was how I looked), were symptoms of insulin resistance. There was another article that recommended eating lower on the GI index. That information led me to the website and books. After a few days after adopting a low GI diet to my vegan diet my foot pain was gone. I started to lose weight immediately. After a few months I was down to 140 pounds from the 160s. The symptoms of insulin resistance in my follow-up blood test were greatly diminished. Today my BMI is 22. I really do believe the information in your books and web site saved me from diabetes and heart disease. I have no hesitation in recommending the GI website and books to friends and family. Merry Christmas.

2006-11-01T08:00:00.001+11:00

‘I am so pleased with the results of a low GI diet I want to share my experience’ – Robert
You may think I am being premature in writing like this but I am writing to say thank you for the existence of the low GI diet and all the researchers and others who have made it accessible through the books you publish and the database you provide.

I had been unwell for some time and in the week of 27th June I was hit by what I call a ‘metabolic storm.’ I was admitted to hospital with a BGL in excess of 33.3 mg/L and was diagnosed with type 2 diabetes, although I was on an insulin drip followed by insulin injections for most of my hospital stay. While I was in hospital my wife obtained The New Glucose Revolution and The Low GI Diet Cookbook, which I read avidly.

When I left hospital I was on Gliclazide plus the usual dietary control. My endocrinologist suggested that given this was likely to have been a long-term problem BGL in the range 6–10 would be a good range for me. I accessed your website, signed up for the newsletter and browsed the database. The two books became my food bibles and I followed the suggested regime ruthlessly. Within two weeks I was in trouble with my BGL being driven too low, I got down to a BGL of 3.1 and frankly anything below about 5 did and does tend to give me a bad case of the shakes. So, Gliclazide was stopped and from then on I have relied entirely on dietary control. My endocrinologist says I only really need to check my BGL several times a week or if I suspect there is a problem, but part of my regime is consistency, meals at a regular time, plan ahead, check what is happening. Following is some data to illustrate the results:

Click to enlarge

I firmly believe this has been achieved by the resources that you provide, and that I would not be where I am today without them.

2006-10-01T08:00:00.000+10:00

‘It is nothing short of a miracle’– Rose
My husband had a major stroke in 2004, and was diagnosed with type 2 diabetes, as well. His blood sugar has been like a roller coaster no matter how carefully I monitored his diet, until we accidentally happened upon The Low GI Diet Guide to Diabetes at our local book store. For the past 3 weeks we have followed your 7-days of menus religiously and my husband’s blood sugar has been holding so well it is unbelievable. The calorie and carb levels of your menu plans appear to be absolutely perfectly calibrated as he cannot exercise because he is paralysed.

It is nothing short of a miracle. In just 3 short weeks there's been a remarkable turnaround in his blood sugar and in the way he feels. His blood sugar has been right on target every day and he has lost 6 pounds! It's wonderful to see him feeling so well. Now he has asked if I could come up with 7 more days of menus so that he doesn’t eat the same thing every week!

2006-09-01T08:00:00.000+10:00

Amy kills two birds with one stone …
When I consulted dietitian Johanna Burani about my weight and my diabetes, I weighed in at 320 pounds and I am only 5 foot 7 inches (giving me a scary BMI of 50) – yes, I had trouble walking and even getting out of bed! My doctor was not optimistic about what the future held unless things changed as there's diabetes on both sides of the family. I really hoped there'd be a way to control it naturally. I am not a 'pills' person, and was already taking blood pressure medication and was not happy about that at all.

I knew I simply had to straighten out my diet and the big incentive was when my doctor told me I could come off Glucophage if I lost weight and kept it off. So I started walking for 45 minutes in my lunch hour and lost 36 pounds. But I always felt hungry and the temptation to grab a cake or donut or chocolate candies to snack on was constant, and all too often I gave in and raided my boss' candy dish in the afternoons. And all too soon the weight started coming back on.

So I decided to consult a dietitian. When I first saw Johanna, she asked me to construct a 24-hour food and drink diary. It's not as easy as it sounds! I had never really thought about portions. I just ate what I was served – or as much food as I felt like. But I am not a fussy eater at all and I love my fruits and vegetables. What did become clear was that I was eating far too many 'gushers' (high GI foods).

Johanna explained that she could probably 'kill two birds with one stone' – that is she could help me lose weight and control my blood glucose levels naturally! So we put together a game plan that I could stick to. Essentially all I had to do was exchange my quickly digested carbs for more slowly digested ones. This meant I had to decrease the high GI fruits and replace them with trickler fruits; breads had to be whole grain (with lots of grainy bits) and my evening meal would consist of smaller starch and protein portions with half my plate covered in vegetables.

Amazingly Johanna said that this might be all I would have to do (as well as some exercise and drinking lots of water). I have to say I couldn't believe it; but it was virtually all I had to do! I signed up at a women's only gym near where I worked doing both cardiac and resistance training for 45 minutes most lunchtimes and stuck to my low GI ‘trickler’ diet. In a little over a year I lost 118 pounds – and after the first 50 my doctor took me off blood pressure medication! My most recent bloodwork shows a 31 percent jump in my good HDL cholesterol; a 74 percent drop in triglycerides and a 26 per cent drop in mean glucose levels. So I got my wish – no medication and a nice bonus – no joint pain. I also got back my life. I workout six days a week and I really love my spinning classes. In fact I am thinking of becoming a spinning class instructor – part time of course.
– From Good Carbs, Bad Carbs by Johanna Burani, published by Marlowe & Company and reproduced with Amy’s and Johanna’s permission.

2006-08-01T08:00:00.000+10:00

Bedrich: Little changes – Big difference
‘For 15 years I ran my own small company in Prague. During those 15 years I spent a lot of time driving or sitting at a desk, developing software applications and seeing clients. Many times I would miss meals and I would end up eating on the run or I would miss meals completely and have a huge meal late at night. The result was my weight soared from 76 kg when the company began to a peak of 97 kg during 2005. My energy levels were not good, I felt unhealthy, and worse, a blood glucose test in 2004 showed that my 2-hour blood glucose levels were too high. Both my mother and father had type 2 diabetes and, at 55, I knew I needed to make some changes but didn't know how or where to begin.

Everything changed for me when I visited my daughter in Australia for 3 months in late 2005. She told me about the GI and the importance of daily exercise. I began eating oats with fresh fruit for breakfast and for lunches I would make my own sandwiches using capeseed rolls, salad and a cheese slice. I used avocado instead of butter. We always had a salad with dinner that contained different beans and vegetables. We typically ate poached chicken breast or tinned fish but would also have lean cut steaks on a BBQ. Another major change was daily walking to and from the bus or train station. When I left in late February 2006, my weight had dropped to 82 kg. Best of all I just felt so much better.

Today back in Prague my weight is 84 kg nearly four months later. I continue to choose low GI carbohydrates in place of the old high GI versions I ate before Australia and am now walking to the train station to get to work leaving the car behind. I am confident I will be able to maintain my new weight with these new but easy changes.’

David Lee Nall says: ‘Taking care of yourself is the best way to take care of others.’
‘I was living the American dream: I had a beautiful family, a new house, four cars, and a business that was grossing seven figures. I had come a long way for a skinny, dyslexic kid who had been a poor student. But in the midst of all this hard-earned success, my weight had climbed to 245 pounds, my energy levels were flagging, and I discovered some tumors on my stomach and lower back. Although the tumors were diagnosed as benign, the health scare was a wake-up call. I wasn’t even 30 years old. My son was only four. I wanted to be around to see him grow up.

On 1 December 2004, I decided to change my life once and for all. I made the decision to start taking care of myself. I bought healthy foods, watched what I ate, and restructured my exercise routine. And I resolved to enter the 2006 Texas Shredder Classic, a natural, drug-tested, body building contest.
I began eating small, frequent meals totalling 350 grams of protein, 300 grams of carbohydrates and 40 grams of fat daily. However, I was getting headaches and always feeling hungry. Then I found out about glycemicindex.com. By choosing slow carbs, I was able to lose weight without feeling hungry and sustain my intense workouts. Five days a week I did 30 minutes of high intensity cardio workouts and weight training, with 45 minutes of cardio on the weekends. After losing a total of 59 pounds and dropping my waist size from 42 inches to 32 inches, I placed second in my class at the body building contest.

But the real reward was how I felt: I hadn’t felt this good since I was in high school, when I’d first started weight lifting and strength training as a way to overcome the weak knees that prevented me from playing sports. Today, I still manage my franchise business, but because I enjoy seeing people undergo the same kind of transformation I went through I also have my own personal trainer business. My motto is that no one is ever too old to adopt a healthy lifestyle; the body has an amazing ability to heal and renew itself.’
www.davidleenall.com

2006-07-01T08:00:00.000+10:00

‘A low GI diet – best thing I've done in a long time’ says Lorraine
‘I started hearing about low GI diets back in 2004 but only looked into them properly in early 2005. At the time I weighed 90 kg which was at least 20 kg over a healthy weight. Ironically, I work in the fresh produce industry, I had a good working knowledge of nutrition and healthy eating guidelines plus I have quite good cooking skills. Previous attempts at calorie-controlled diets failed because the hunger pangs would win out in the end. And a few months going low carb in search of a quick fix left me heavier than ever.

After reading up on GI principles and seeing that this clearly wasn’t another complicated fad diet I opted to join an excellent online site offering a personalised GI diet plan. Pretty quickly I could see that I hadn't been eating regularly enough, my food choices hadn’t been ideal, there hadn’t been enough variety in my diet and that my portion control had been non-existent.

Today I am 21 kg lighter and have a healthy BMI (body mass index). I maintain my weight by a combination of sensible portion control and food selection. Fruit, vegetables, salads and pulses are now the major part of my diet. Pasta/rice/bread and potatoes are limited to much smaller portions and are always the wholegrain version. I limit meat to two or three small portions per week (red meat just once a week) and I try to include a low-fat dairy item every day. I've found that the GI principles are flexible enough to be applied to eating out, holidays, special occasions and so forth. It’s a rare event when I'm faced with a choice where nothing is suitable. Not everything I eat is low GI by any means, but certainly the majority.

Medically speaking I feel much fitter. An asthmatic condition has all but disappeared and I am confident that I have halted what would have been an inevitable slide into diabetes, heart disease and a host of other more minor complaints.’

Jaws dropped at the gym when Margaret walked in
‘I was 60 years old last July. When I saw the photos of me at my surprise birthday party I was depressed at the amount of fat that had accumulated around my midriff! I weighed 80 kg and should have weighed 65 kg. I set out to put this right by eating ‘diet’ and ‘low fat’ foods along with my regular gym sessions and lots of walking. I was attending my local gym on average five times weekly for aquarobics and Pilates. Nothing was working. Very frustrating and even more depressing! I attended a session at the local RSL Club at which Dr Sandra Cabot was speaking about the effects of high GI carbs and sugar in foods and their impact on the syndrome X condition. It just clicked with me that I was going down the wrong path to achieve weight loss. I weighed 82.7 kg that day.

By 24 January 2006, I weighed 76 kg and my doctor was impressed! My subsequent blood glucose, cholesterol tests were all in normal range. They were all raised to upper levels of normal range in the previous year. Exactly one year on from my 60th birthday I am 72 kg and my BMI = 26.4, a bit too high still. Waist is 84 cm and hip 111 cm. I am wearing size 14 much better than the 16–18s of last year! I feel great but know that a few less kilos would be preferable. My goal is 68 kg. However, I have so much more energy for all the activities of daily life including an upcoming trip to China, Northern Thailand and Nepal assured in the knowledge that I will have the energy to enjoy fully all that these countries have to offer. All the people who attend my gym classes have remarked on how great I look and want to know what the ‘secret’ is!’

2006-06-01T08:00:00.000+10:00

Sue Drops a Dress Size
‘Having tried countless diets over the years to lose excess weight, I embarked on a low GI diet after Christmas 2005. Always a ‘foodie’, I not only enjoy nice food but I love to cook. My problem was portion control and my sweet tooth. I decided that low GI seemed a sensible route to continue to enjoy good food, but some re-education was necessary. I desperately wanted to drop several dress sizes and my determination was strong. That’s why I decided against the traditional slimming club (many of which I had tried in the past which only served to make me food obsessed).

I invested in several low GI cookbooks instead to ring the changes and to avoid meal-time boredom setting in, and I enrolled at my local gym. Meal times were interesting and plentiful and I honestly never felt hungry. The first couple of weeks I missed puddings and chocolate but soon kicked the sugar cravings – I now reward myself with an occasional square of dark chocolate and savour and enjoy it. I increased my activity levels steadily. I take a brisk daily walk for 20 minutes or so and I tried various gym classes until I found two which I love and look forward to immensely. No obsessive calorie counting has meant this new regime is not a ‘slimming diet’ but has become my new way of life, my family and I are all much healthier for it. I have lost 1 stone 10 lbs (24 pounds/11 kg) in 4 months with real ease and I am so much happier and more confident. Learning about low GI has changed my life!’

2006-05-01T08:00:00.000+10:00

Cliff Shares His Secrets for Maintaining Tight Glycemic Control and Weight Loss
‘My low and good quality fat, medium protein, high carbohydrate and low GI diet have proved invaluable in helping me maintain tight glycemic control and long term weight loss for some years. I now weigh 93 kg—down from 118 kg back in 1980 when I was 40.

I took early retirement about 12 years ago for health reasons and because I knew that I needed to make some real lifestyle changes if I was going to have a life. Before that I had worked as an actuary, which is a very high pressure, demanding job. At 46 I was diagnosed with diabetes, some three years later I had a mild heart attack, and in 1995 I needed to take insulin to manage my diabetes. 1997 was my landmark year. I had successful six-artery bypass surgery and learned how to manage my diet using GI.

When I started using the low GI approach, the first thing I had to learn was not to focus on the GI alone but to use it as a carbohydrate selection tool in meal preparation and when shopping (where label reading is of paramount importance). Memorising which of my regular basic foods are low GI is very useful for me, as I do not have to look up the GI & GL tables very often. Also I find it essential to count my daily fat and carbohydrate intake using a simplified ‘portion’ unit method, as I must not only monitor my GL but also my total energy intake.

What works best for me is to have six small meals daily, each with two or three carbohydrate portions, depending on my BGL two hours after the previous meal and current level of physical activity. (I know that this is very compulsive. But it works for me as a disciplined daily routine, which does not unduly inhibit my quality of life). Equally important is for me to average at least one hour’s walking, or equivalent exercise, daily.

To ensure good mid morning BGL readings, I find it necessary to confine breakfast to two pieces of low GI fruit, rather than higher energy density cereal and milk with the same carbohydrate content – I eat bread and cereal later in the day when my insulin resistance is lower and I am consequently more at risk of having a ‘hypo’.

I average five or six pieces of fruit per day (at the risk of having too little bread and cereal!). And have a large plate of microwaved vegetables (mainly home grown) and side salad as part of the normal evening (fifth) meal, which is usually the only one including meat or seafood. My weekly main meal goal is: 30% seafood; 30% vegetarian; 30% poultry, pork, veal and game meat; and 10% other red meat.

Portion control is an ongoing challenge, as is insidious non hungry eating (I suffer from binge eating syndrome), especially in the evening.

From my experience, I must concede that my program would be rather difficult to maintain fully if still working full time in a demanding stressful job. Being retired makes life much easier for a diabetic. But I am well and managing well. I have no serious diabetic complications – no eye or renal problems, my heart health is stable and the main problem I have is moderate peripheral neuropathy. Just for the record: my HbA1c is now 6.1, triglycerides 1.3, cholesterol – total 3.4, HDL 1.1, LDL 1.7, and VLDL 0.6.

2006-04-01T08:00:00.001+11:00

Jeanne’s story – ‘I lost over 100 pounds using a combination of good eating habits and low GI foods’
After the birth of my eighth child instead of losing weight I started to gain. We were gaining nicely her and I. The problem was she was supposed to and I was suppose to snap back – isn't that the way it works? A few years earlier, I had started to snore, had reflux and I had a constant ache in my right side, which was gall bladder. I knew in my heart it was diet related as most illnesses are, but I did nothing about it.

When my daughter was about a year old I had had it. Weighing in over 270 pounds I decided to change the way I ate. I found that certain foods made me feel better and lose weight. I made the change. I don't call it a diet because I feel diets fail and I am not failing. I eat low glycemic carbs. But I eat lots of carbs. There you are, with the right foods you can eat what you want and feel satisfied and lose the weight. It speaks for itself. I also eat protein to build muscle mass and low fat dairy. I am now in good shape I feel I have a ton of energy. I am rid of reflux, no more pain in right side and best of all no fatigue. ‘I have lost over 100 pounds using a combination of good eating habits and low GI foods. It is not a diet because it doesn't fail. My skin tone is great and my general health has improved. I forgot to mention I am a person that will not eat white sugar. Sucrose, frutose, any ose is not for me.

Anne’s story – battling hypoglycemia
My life has always been controlled by my hypo attacks. I never go anywhere without a ‘fix’ in my pocket, be that an apple, a packet of chocolate nuts and raisins or a carton of juice. My story starts when I was an early teenager in 1957. I would be miles from home, roaming the countryside when I would gradually develop an inability to function properly, which manifested itself in weakness, perspiration and irritability. I was fortunate if an attack took place during autumn as I could find blackberries, crab apples or sloes to eat until the feeling passed. Instead of walking home I would have to sit and wait for a bus. I began to notice a pattern to these attacks. They nearly always took place in late afternoon. I had a long way to travel to and from my school involving a long walk, a ferry trip and a train journey. At the end of the school day I couldn’t wait to get home to have something to eat. My school life was totally disrupted by these attacks and I could never stay on at school and enjoy extra curricular activities or extra study. Concentration levels were poor and my school work suffered.

I was better able to control my eating patterns once I started working. When I became a working mother, however, with two children, shopping after work, etc. I found that once again my cravings during the late afternoon were almost unbearable. I resorted to sherry as soon as I reached home and this sustained me whilst I cooked a meal and attended to the usual chores. I found that alcohol, together with assorted savoury nibbles was the answer to giving me that vital boost when I was flagging. As far as I was concerned, I was just an oddity – no one I knew could sympathise or understand my problem and probably thought I was just greedy. I never seem to reach the stage of feeling full and can just go on eating and eating. I don’t. I stop when I realise that I should have eaten a sufficient amount but I don’t feel full. I think part of the problem is that I still tend to eat a ‘traditional’ meal of carbohydrates, protein and vegetables. When I am hungry I cannot face a salad, however varied and interesting. I have found that eating a small snack every two hours or so does stop me from reaching the stage where I lose the ability to be sensible. I should add that I do not have a sweet tooth and have always eaten sensibly, except when I am experiencing a sugar ‘attack’ and then I will eat anything to hand. I have brought up the subject with various GPs over the years.

I have discovered over the years that the foods I like most are my worst enemies. These include potatoes, bread, bananas, rice and alcohol. In the last month I have stopped drinking alcohol and limited my intake of potatoes and bread. I try to eat oat bread wherever possible and am following the low glycemic principle as far as possible. I know when I have eaten the wrong thing and, instead of turning to alcohol I eat a yoghurt or some apricots until I feel comfortable again.

2006-03-01T08:00:00.000+11:00

Sanna’s Story: Giving Your Body the Fuel It Is Actually Meant to Run On
‘I found out about GI in a food magazine in Sweden last year. I had never been on a diet, and cannot count calories if my life depended on it! But as I read in this magazine about the principles of eating with low GI, I thought, hey, I want to try! So I systematically exchanged my white flour, sugar, and potatoes to lentils, beans, veggies and dark whole grain bread. The results were immediate. Since my second daughter was only three months old when I entered my GI adventure, people were quite upset with me that I would “diet” when I was still breast feeding. But what I was doing was not dieting at all! I simply began eating more healthy, and my overweight just melted away. In three months I went from 72 kg to 64 (I am 166 cm), and I felt great! I happily continued to nurse my daughter until she turned one, and then I lost another 3 kg.

I feel energised, slim, healthy and HAPPY! Thank you for spreading the word about GI! It is not hard at all! I never go hungry, and I don't skip meals to try to force myself to lose weight (that most often leads to later binging anyway). In the beginning it was quite a challenge to overcome the sugar pull, because that stuff is as addictive as anything! But now I don't even crave it anymore! I am free!

Try it out you too! Find a friend, and walk the GI road together. It is great to have someone to encourage you, and with whom you can exchange new exciting GI recipes. You will not want to go back once you have experienced the enerGi boost of giving your body the fuel it is actually meant to run on!’

Sanna

John’s Story: Managing Diabetes with GI
‘Having just finished reading The New Glucose Revolution I would like to share with you my success in managing diabetes with a GI diet. I am 64 and was diagnosed diabetic at the end of May 2005. I was admitted to hospital very ill – blood pressure 256/149; HBA1C 13.2; blood glucose 11.4; cholesterol 7.2; weight 113 kg.

For several months I had been ill and showed all of the typical symptoms of diabetes – weight loss, craving for sweets, continual need to urinate etc. But being a typical male I refused to seek treatment until my condition was chronic. After five days in ICU and three in a recovery ward I was discharged with my blood glucose at 8.2 mM, blood pressure controlled by medication and using Lantus 24 ml daily. Other medication was Tritace 10 mg, Lipitor 20 mg and Ecotrin 81 mg (which I had been taking for 15 years) daily and Glucophage 500 mg bd. Fortunately, scans and tests revealed no abnormality to heart, lungs, liver and kidneys. Eyesight had deteriorated but has since restored itself and all pulses and nerves to extremities were normal. Eyesight has since restored itself and I use the same reading glasses I used before diagnosis.

After having visited one of the South African diabetic associations, which was a disaster, I found out about the glycemic index and started the diet. Having now read several of your publications and visited many websites I have adopted this as a lifestyle and have adhered to it for 6 months and intend to do so for the rest of my life. I have found the experience stimulating and fulfilling and limitations on dietary requirements minimal. In addition I have a regimented regular exercise program of a minimum of 30 minutes, 5 days a week on a treadmill at 6 km per hour. Over the past 6 months I have reduced my insulin requirements and for4 weeks now have stoped all insulin injections. Random blood glucose readings vary between 4.5 and 6.4 mM and this week I underwent my biannual medical the results of which are as follows. Blood pressure 126/74, HBA1c (glycated) 5.5, cholesterol 3.27, LDL 1.24, HDL 1.57. All liver, kidney and urine tests normal. ECG normal. Weight 100 kg. I believe this is testament to the success in low GI foods in the control of type 2 diabetes. Thanks for all your research and long may it continue.’

2006-02-01T08:00:00.002+11:00

Leigh Hatcher has been an Australian TV and radio journalist and newsreader for 32 years. One day in the summer of 1998 his life turned upside down. A simple virus took him into the wilderness of Chronic Fatigue Syndrome for more than two years—until he found low GI. Here he tells his story.
"It began simply and suddenly. I was in the middle of our annual holiday at a great Aussie beach and after a marvellous morning in the surf, I laid down for my daily 10-15 minute ‘power nap’. For once I woke up 2 hours later, feeling as if I’d been run over by a truck.

By the end of that week, still feeling below par, I was sent off for some blood tests which showed I’d contracted a viral hepatitis. I was told to take two weeks off work and I’d be fine.

However, I kept returning to the doctor for weeks – months, struggling to describe a body and brain that were both running on empty. It seemed like something toxic was flowing through my veins. I was overwhelmed by crushing fatigue and weakness.

Within six months, I lost my high profile job as a frontline TV reporter and news reader. After a year of increasingly rarefied tests which came back ‘normal’ – (normal was the last thing I was feeling!) – I was diagnosed as suffering ‘Chronic Fatigue Syndrome’.

I remained in this ‘wilderness’ for another year until a doctor friend discovered some research which said that for a proportion of CFS sufferers, it’s worth looking at their metabolism. I went for a 5 hour glucose tolerance test, where both glucose and insulin were tested and just for once ‘abnormal’ readings came back – in the ‘pre-diabetic’ range.

A dietitian put me on a low GI diet, with graded activity, then graded exercise, with a prediction that I’d notice an improvement in my health in two weeks! A fortnight later I returned to see her and announced – ‘You’ve given me a life again!’

Today, five years later, I’m still on the low GI diet, swimming 5 kilometres a week again and continue to revel in good health. I’m not back to 100% - probably 90-95%.

Low GI is not the ‘key’ for every CFS sufferer, but it has transformed my life and the lives of numbers of sufferers I’ve known. Coupled with exercise and a decent amount of sleep – it’s given me a life again."

Leigh Hatcher

—Leigh Hatcher has written about his journey through the wilderness of Chronic Fatigue Syndrome in I’m Not Crazy, I’m Just A Little Unwell. See his website at www.notcrazy.net

2006-01-01T08:00:00.000+11:00

Sarah
‘I want to share with you about how applying the “GI factor” to what I eat has changed my life! I was always slim until I reached about 15, then over a period of three years I put on more and more weight. I do not really know why this was, maybe pressure from school, personal problems. When I started university, I became conscious of my weight and attempted to lose weight through various means and methods for about 5 years. Sometimes, it was a planned diet such as the ‘Greenlane’ eating plan, but more often than not it was trying to control or lessen the amount of kilojoules (calories) I was taking in and increasing my exercise. Seems, sensible, but in hindsight I can see that following the traditional ‘food pyramid’ I was eating a lot of low calorie but high GI products. For example, I would have one salad sandwich or bread roll for lunch and then a muffin for afternoon tea, toasted bread for breakfast etc. Sometimes, I did manage to lose quite a bit of weight but then I would ALWAYS yoyo back up to my original weight or more. Everyday, I battled with the scales and it almost became and obsession, I could not figure out where I was going wrong. Also—I was always hungry! I associated diets with being hungry.'

'Anyway, after doing Atkins (successfully losing weight but then putting it back on) a friend recommended the GI book. I read it and started applying the principles (e.g. I ate Bran cereal instead of white bread in the morning, pasta instead of a sandwich, fruit for a snack instead of a muffin). Slowly, but surely (and with a bit of exercise) the weight fell off to the point where I lost more than 10 kg—and got down to about 52 kg (I am short). Even better, I was not suffering from the same energy drain, constant hunger etc. Now, sometimes I eat—just because it is dinnertime—but not because I am hungry! My self esteem has picked up as a result etc. too. I bought a GI cookbook and have tried out a few recipes. The best thing is, this is not a fad but a way of eating that I will always stick too.’

Felix
‘Well, my story goes a bit like this. Back in late 2003, at age 41, although my general health appeared OK, I began to notice that my weight was inexplicably starting to drop, and I was starting to drink a lot of water and felt the need to urinate quite a lot. By early 2004 things had worsened considerably. Basically I began to feel very unwell. Dizzy, extreme lethargy, blurry vision and the weight loss continued. Although I realised that something was clearly wrong with my health and yes I was worried, I was extremely reluctant to visit my GP! In the end, urged by family, I did and the blood tests that followed showed a very high blood sugar level of 23. Yes I was diabetic Type 2.’

‘It was all rather a shock, and I was immediately placed on the usual diabetic medication, and I began to learn all about type 2 diabetes in the hope of managing my condition. Not long after, a Ham Radio friend, (thank you Ron), told me about the ‘GI’. I had vaguely heard of the term, but knew nothing really about it. Searching around on the net I found this excellent web site and my knowledge of the GI began to grow. I went out and bought some of the books and began eating in accordance with low GI principles. It has been a most interesting road of discovery ever since. During my growing up years, my mother, although well intentioned, had been feeding us some of the worst possible foods in terms of high GI, things like plenty of white bread, white rice potatoes and these were essentially the staples of our diet. And yes at first sight, they are nutritious foods.’

‘In retrospect, it is now obvious to me that I was borderline diabetic for some years prior to being officially diagnosed. Looking back now I realise I had all the symptoms. Back to early 2004, my initial success with low GI eating was quite spectacular. My blood sugar levels were rapidly brought back until control, to the point where I was able to give the medication away completely by mid 2004. I preached the low GI message wherever I went. I even did a well received radio studio interview on ABC radio in Townsville preaching the virtues of low GI eating only a month or so after commencing to eat the ‘low GI’ way. The best thing was that I had never felt better.’

‘Perhaps the one thing that clearly shows the value of low GI eating, is the fact that prior to official diagnosis of type 2 diabetes, I had already begun a regular exercise program, mainly walking, in the hope of improving my general fitness. However that didn't prevent the appearance of type 2 diabetes with all the worst symptoms! I still do the same kind of regular exercise, the only thing different now is strict adherence to low GI eating! Need I say more? My mother is a convert to GI eating and likewise, she has seen clear health benefits. My father, well, he still likes his refined white bread, but he mostly eats the ‘right stuff’ in terms of low GI.’

‘For me anyway, the road to good diabetes control and good health has been quite an adventure, and admittedly there have been some low points where I've done the wrong thing and paid the price, but as long as I do the ‘right thing’, all is fine. In all honesty, it isn't that hard to stick to the ‘straight and narrow’. Temptation is always there. But all I have to do, is remember what happens when I do the ‘wrong thing’ (extreme dizziness, confusion, hallucinations and being basically feeling very ill), and the temptation simply disappears, and they are just the short term effects of a very rapid blood sugar rise! My only regret to all this is the fact that I didn't know about the GI twenty years ago! Still, I can say that despite the effects of time, I can say without any doubt at all, that my general health now is better than it's ever been, thanks to low GI eating. Long may it continue.’