GI Update

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GI Q&A with Prof Jennie Brand-Miller


Gary now wears pants that are three sizes smaller and his wife is thrilled that he doesn’t snore anymore!

I am always delighted when people take the time to share their GI success stories with me. As I so often say when I reply to them: it really makes my day. Choosing low GI carbs, the ones that produce only small fluctuations in your blood glucose and insulin levels, can help you feel fuller for longer and increase your energy levels, making weight loss achievable and sustainable. This month in GI Update, I am sharing Gary’s story sent to me by my US colleague dietitian Johanna Burani RD. Here’s how Johanna tells it:

‘Gary is a 58-year old hard working property manager, responsible for running large pieces of real estate throughout the US, in cities like New York, Miami, Dallas and Boston, writes Johanna. ‘His racing-the-clock, arduous, commuter lifestyle hasn’t enabled him to find the time or energy to address his poorly controlled diabetes (A1C 8.4), his hypertension (BP 160/100) and, least of all, the extra weight he has been carrying around for too many years. In fact, he is convinced that his long workweek has been a consistent contributor to his stress and declining health.

At the gentle prodding of his concerned wife, Gary looked for a way to improve his health by changing his diet without changing his hectic lifestyle. Through his endocrinologist’s office, he made an appointment with me to help him plan out well- balanced meals that included some low GI carb choices. He quickly realized that by including some ‘trickler’ (low GI) carbs in all of his meals, he could feel as full as when he loaded up on high protein foods and avoided carbs. He made sure to include a low GI snack, like cocoa powdered almonds on his bus ride home after work to stave off hunger before dinner. And he surprised himself at how much he actually enjoyed fresh vegetables and fruits with his meals.

In just three months, Gary now says he feels ‘born again’. He says: “Before, I hated myself and just wanted to feel better. Now, I feel 20 years younger. This is the easiest diet I’ve ever been on in my life. I can take it with me wherever I need to go. And best of all, I’m never hungry.”

At his last doctor’s visit, Gary had lost 32lb, his basal insulin dose was decreased by more than 60%, his A1C dropped 2.4% to 6.0. He now wears pants that are three sizes smaller and his wife is thrilled that he doesn’t snore anymore. “Eating this way has given me my life back. I can’t believe how good I feel and how happy I am.”’

New GI values from GI Labs in Toronto

Beanitos®: crunchy low GI chips made from whole beans instead of potatoes, wheat, soy or corn

Bean Brand Foods® has developed a 100% Always Corn-Free™, crunchy, bean chip which is available nationwide throughout the US and Canada. Beanitos is a viable alternative to potato, corn, soy or wheat-based snack products and the lab-tested chips are certified gluten free. They also have a low GI and they won’t give you gas. A serving of 10 chips (1oz/30g) provides 4g protein and 10g available (or net) carbs. They are a very good source of fiber (5g per serving), so to quote the manufacturer (we think tongue in cheek): ‘don’t eat a whole bag full of Beanitos the first time you switch.’ (There are 6 servings per packet.)

  • Beanitos Black Bean Chips – GI 33
  • Beanitos Pinto Bean & Flax (linseed) Chips – GI 44
  • Beanitos Black Bean Chipotle BBQ Chips – GI 42
  • Beanitos Pinto Bean & Flax Cheddar Chips – GI 43

For more information, check out the manufacturer’s website:

Ultra Lo-Gly juice beverages

Back in March 2010, we published the GI values of Lo-Gly juice beverages. The company has now developed a range of very low GI (and low calorie) juice beverages sweetened with blue agave nectar and stevia that provide from 25–35 calories per 1 cup (8fl.oz/240ml) serving (105–147kJ).

  • Ultra-Lo Gly Acai-Blue Juice Beverage (21% juice): GI 23 (9g carbs per cup)
  • Ultra-Lo Gly Mango Mojito (13% juice): GI 23 (7g carbs per cup)
  • Ultra-Lo Gly Pomegranate (17% juice): GI 19 (8g carbs per cup)
  • Ultra-Lo Gly Pomegranate Mojito (12% juice): GI 19 (8g carbs per cup)

Each flavour is certified kosher and the nutrition information panels are on the website at The Lo-Gly juice beverages are available in the US. For more information contact Lo-Gly marketing manager Don

GI testing by an accredited laboratory

North America

Dr Alexandra Jenkins

Glycemic Index Laboratories

36 Lombard Street, Suite 100

Toronto, Ontario M5C 2X3 Canada

Phone +1 416 861 0506




Fiona Atkinson


Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)

Human Nutrition Unit, School of Molecular and Microbial Biosciences

Sydney University

NSW 2006 Australia

Phone + 61 2 9351 6018

Fax: + 61 2 9351 6022



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