Need easy food exchange chart/book?
I am desperately looking for a simple chart or booklet that I can plan a 1500 diabetic diet from. I want to be able to carry it with me or keep it in the car when I’m on the go or when I grocery shop. I check out all the diabetic recommended sites and they have so much information to sift through. I just want to look at a semi-basic list of foods and pick out "one of these, two of these, one of these . . . ." and then THAT’S IT! THAT will be my balanced meal or snack. I’m just starting out, so I don’t want to build a recipe, join a message board, or find baked shrimp/salmon/codfish bruhaha-something-or-other that I’ll never eat in a million years.
Seems like I saw something similar on an infomercial for Robert Ferguson’s weight loss system, but I only need a simple fold-out chart or booklet. And I don’t need to spend $100 just to get a list. Any help out there? Thanks!
P.S. If you happen to recommend the American diabetes website, please specify where on the site I can find this. I’ve looked and there’s just so much other stuff to sift through.
Typhi , you sure are demanding in your Question. What the problem ? Do you have a printer??
Here the one I use. In one week I didn’t need a chart , I automaticlly knew what to buy and eat.SO you don’t have to drag around all that paper work…..http://www.mendosa.com/gilists.htm
This table includes the glycemic index and glycemic load of more than 2,480 individual food items. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.
The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.
Both GI and GL are listed here. The GI is of foods based on the glucose index–where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney’s Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.
And by the way , anyone in their right mind would never recommend the American Diabetes website. Their still practicing Civil War era Medicine and treatments.
Good luck
Tin
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