‘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.’

‘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!’

‘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.

‘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.’

‘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.

‘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!’

‘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!’

‘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).’

‘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.’

‘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!’

‘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.

‘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.'