TABLE OF

CONTENTS

4 Introduction

7 Clinical Research

8 The Glycemic Index

Why After-Meal Blood

10 Sugar Matters

Factors That Affect

11
the GI Values of Food

14 Counting Carbs

15 Menu Suggestions

Evaluate Your Favorite

21 Carbohydrate Foods

27 Let’s Get Started

2 3
 Introduction For example, measured against glucose which
has a GI of 100, ordinary table sugar (sucrose)
You already know that carbohydrates play a major and fruit sugar (fructose) each have 4 grams of
role in everyday blood sugar fluctuations. They carbohydrates in one teaspoon. So from a carb
are the body’s fuel of choice because they are the quantity standpoint, they’re equal. But regular
easiest food to digest. table sugar has a GI of 65 and Fifty50 Fructose
has a GI of 19. Said differently, sucrose has the
But did you also know there is a ranking of carbs potential to raise your blood sugar 3.4 times
according to which ones produce the highest rise more than fructose. Not all carbs are equal.
in blood sugar and which produce the lowest?
Over the past 30 years, researchers all over the A low glycemic diet will not only help to
world have taken a closer look at carbohydrates improve your blood glucose control, it can also
and how they affect blood sugar levels (also called help:
“blood glucose levels”). • Eliminate dramatic mood swings
• Make you feel more energetic
It turns out that carbohydrates, which were
• Produce an even flow of energy throughout
originally thought to have the same effect
the day
on blood sugar, are actually quite different.
• Make you feel calmer
Some carbs increase blood sugar quickly and
dramatically; others produce a much slower and • Cause you to feel fuller longer
smaller rise. • Lose weight
• Improve your cholesterol levels
To better understand these differences,
researchers at the University of Toronto created
the Glycemic Index (GI) to rate carbs according to
how much they raise blood sugar levels. Foods
with a Low Glycemic Index (Low-GI) rating are
slowly digested, metabolized, and absorbed
by the body, resulting in a lower rise in blood
sugar, compared to High-GI foods, which do the
opposite.

* Fifty50 Fructose is not the same as High Fructose Corn Syrup (HFCS) which has
a GI value of 68.
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 Clinical Research Shows
Low-GI Diets Improve Control

A research study of children with Type 1

diabetes, published in the American Diabetes
Association’s Diabetes Care Magazine* compared
a low glycemic diet (a flexible approach that
considers a carb’s impact on blood sugar) with
a traditional measured carbohydrate exchange
diet (one that counts all carbs the same).

Here’s What the Study Revealed:

Children were twice as likely to understand
the low glycemic diet as they were the
carbohydrate exchange diet.

Twice as many parents in the low glycemic

diet group said their child had no difficulties
selecting their own foods.

After 12 months, twice as many children on the

low glycemic diet had acceptable HbA1c values
compared with subjects in the carbohydrate
exchange diet group.

Conclusion: The carbohydrate exchange diet

was associated with inferior blood sugar
control and quality of life measures compared
to the low glycemic diet.

* Published: Diabetes Care Magazine 24:1137-1143, 2001

6 7
 The Glycemic Index Low GI carbs with a GI value between 0 and 55
we call “tricklers.” They trickle glucose into the
The Glycemic Index is divided into three categories: bloodstream slowly because they require more
work by the body to digest. “Tricklers” help avoid
GI CATEGORY GI VALUE NICKNAME harmful spikes, subsequent crashes, and are the
Low GI Foods 0-55 “Tricklers” best carbs for effective blood glucose control.

Moderate GI Foods 56-69 “Midstreamers”

High GI carbs with a GI value between 70 and 100+
High GI Foods 70 or more “Gushers” we call “gushers.” They require little work by the
body to be digested so they gush glucose into the
bloodstream quickly. “Gushers” are more likely
Comparative Blood Glucose Response to produce the harmful spikes and subsequent
crashes. Therefore, they are not ideal for effective
Following Consumption of Table blood glucose control.
Sugar vs. Fructose
Moderate GI carbs, or “midstreamers” fall in
between.

The Bottom Line

“Tricklers” will minimize the spike in blood
glucose levels. They’re the best choice for a slow
steady stream of energy. “Gushers” produce
a spike in blood glucose levels and should be
avoided when possible. “Midstreamers” fall in
The area under the curve is a graphic representation
between; they’re not as good as “tricklers,” and
of the total glucose absorbed into the blood stream
not as bad as “gushers.”
from 50 grams of a particular carbohydrate when
compared to 50 grams of glucose, which equals 100.
The greater the area under the curve, the higher the
rise in blood sugar levels.

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 Why After-Meal Blood Factors That Affect the
Sugar Levels Matter GI Values Of Food
Hemoglobin A1c is a measurement of the average Many factors determine the GI of the foods we
level of glucose in the blood over the last three eat. Anything that makes it easier for our bodies
months. But research has shown you can have to digest a carb increases the Glycemic Index
a “normal” A1c reading and still be at risk for value of that food and the resulting blood sugar
complications caused by severe blood glucose response.
fluctuations. Why? Because the A1c averages all
blood glucose levels; you can have some very Starch. Starch is an important source of
low readings along with some very high ones carbohydrates in our diet. Examples of starchy
and show an A1c value in the normal or desirable foods include breads, cereals, rice, pasta, and
range. It does not reflect after-meal spikes and potatoes. There are two kinds of starch and, yes,
crashes in blood sugar levels which have been you guessed it, one is quickly digested and the
shown to cause the complications of diabetes. other breaks down more slowly. Thanks to the GI
research we can tell which is which.
When you choose Low-GI foods, blood sugar
levels rise gradually and your insulin supply will Sugar. There are several kinds of sugars in the
be more in sync with your body’s needs. food we eat. Fructose (fruit sugar) and lactose
(milk sugar) have low GI’s and will not cause a
spike in blood sugar. But others, like sucrose
(ordinary table sugar) and high-fructose corn
syrup, used as a sweetener in many foods, will
spike your blood sugar levels. (On a Low-GI diet,
you should know that fructose is not the same as
high-fructose corn syrup.) Consider this: Fifty50
Pure Crystalline Fructose has a GI of 19. Compare
that with ordinary table sugar (sucrose) with a GI
of 65 and you realize sucrose has a GI that is 3.4
times higher than fructose. Sweeten your cereal
with fructose to avoid blood sugar spikes.

10 11
 Cooking. As a general rule, cooked foods have bread, have low GI’s. Adding acid to a meal, in
higher GI values than uncooked foods. Cooking the form of vinegar or a splash of lemon or lemon
causes starches to swell by absorbing water, juice on a salad, will help lower the GI of the
which makes them easier to digest. Pasta, when entire meal. Glycemic Index research has shown
cooked until it’s al dente (firm), has a lower that four teaspoons of vinegar in an average
GI value than the higher GI value of mushy, meal (dressing/marinade) can lower the after-
overcooked pasta. meal blood sugar response by as much as 30%.

Processing. Much of the food we eat is highly Fiber. Soluble fibers, such as those found in
processed. For example, Fifty50 Hearty Oatmeal, apples and beans will slow digestion. Adding
with a GI of only 54, is less processed and has a kidney beans, or chickpeas to a salad, or eating
lower GI value than Quaker ® 1-Minute Oatmeal’s an apple as dessert, will lower the after-meal GI
GI value of 66. That means it has the potential to response and produce a slower, more subtle rise
raise blood sugar 22% higher than Fifty50 Hearty in blood sugar.
Oatmeal would.
Fats and Protein. They slow down the release of
Acid. The more acidity there is in foods, the more food into the small intestine, which in turn slows
slowly they are turned into blood glucose. Foods digestion and the rise in blood sugar.
that are acidic, such as oranges or sourdough

12 13
 Counting Carbs Menu Suggestions
The GI value of a carb has nothing to do with Here are some tasty and healthy meal
“serving size.” When you use the Glycemic Index suggestions to help get you on your way to better
to choose the best carbs for your diet, you health.
still need to count all your carbs; stick within
Healthy Breakfast Ideas
the recommended daily amount of carbs as
prescribed by your doctor or nutritionist. 100% stone-ground whole-wheat toast with
Fifty50 Peanut Butter and Fifty50 Fruit Spread
Remember, just because you choose a Low-GI Light yogurt with fresh fruit and low-fat granola
food doesn’t mean you can now eat more of or bran buds
that food. It just means you’ve made a smart Fifty50 Hearty Cut Oatmeal with dried apricots
informed food choice. (cooked in fat-free milk)
Low-GI cold cereal (see GI list of foods) with skim
Takeaway Message milk
The Glycemic Index is a reliable, effective tool Whole-wheat pita bread stuffed with scrambled
for blood glucose management. Always count egg
your carbs, but when you choose a carb, use the Sourdough French toast with Fifty50
Glycemic Index and make an informed choice Strawberry Spread
about how it will affect your resulting blood
Buckwheat pancakes with Fifty50 Maple Syrup
sugar levels. Lower A1c’s will be your reward; and fruit
that, plus lower cholesterol levels, a reduced risk
Multi-grain waffles with natural applesauce
of heart attack, and a reduced chance of a stroke.
It’s all there in the clinical research. The Glycemic Pumpernickel toast with melted low-fat cheese
Index helps you make an informed decision
Rye toast and egg-white Western omelet and fruit
about the quality of the carbs you choose to eat.
A Low-GI breakfast includes whole-grain breads
or toasts, cereals rated as tricklers, and lots of
fresh fruits. Avoid syrups other than Fifty50
Maple Syrup, and stay away from instant hot
cereals; they’re “gushers.”

14 15
 Healthy Lunch Ideas Limit intake of high-GI starches from foods such
as baked or instant mashed potatoes, instant
Homemade or canned soups made with Low-GI rice, boxed stuffing mixes, and processed white
ingredients such as vegetable, lentil, black bean, breads.
split pea, minestrone, or barley. Don’t be afraid
to add extra vegetables to make the soup extra Base your meal on Low-GI carbohydrates, with
chunky. generous amounts of non-starchy vegetables
and plenty of fresh salads. Eat lean meats,
Sandwiches made with lean meats on whole- poultry, and fish. End your balanced meal with
grain wheat, rye, pumpernickel, or pita bread, a serving of fresh fruit or one of the healthy
along with baby carrots and fruit salad snacks and desserts listed below.
Pasta salad with assorted fresh vegetables, Snacks and Desserts Ideas
reduced fat cheese, and vinaigrette dressing
No-sugar-added cocoa
Mixed salad with grilled chicken and vinaigrette
dressing (be sure to toss in some beans!) Fifty50 Cookies

Fifty50 Peanut Butter and Fifty50 Fruit Fresh or dried fruits (see GI list)
Spreads on Low-GI bread and a salad
Light yogurt with fruit
Light yogurt with fruit and whole-grain muffin Nuts (small serving)
with spreadable light cheese
Fifty50 Sugar-Free Chocolate Bar
At lunch time, steer clear of processed white (small serving)
bread and rolls. Instead, make a sandwich using
whole-grain pumpernickel or rye bread. Try Sugar-free Jell-O® (add some fruit)
salads made with lots of fresh vegetables and Sugar-free pudding in Fifty50 Graham Cracker
vinaigrette dressing. Canned tuna or salmon is Pie Crust
also a good protein addition.
Low-fat ice cream with fresh fruit
Healthy Dinner Ideas Whole-wheat pita chips or baked tortilla chips
Pasta, grains, rice, beans, or whole-grain breads Natural applesauce with light whipped topping
Fresh vegetables and salads
You can have dessert! By choosing snacks
Lean meats, chicken, and fish
with a Low-GI value or low-fat desserts, you
Add beans, peas, or lentils for protein sources can help prevent some of the symptoms and
if you prefer complications associated with “gusher” foods.

16 17
 Eating Out
To some people, the thought of eating out and
of maintaining a Low-GI diet might seem like a
contradiction in terms. It’s not! Although you
might not have as much control over what you
eat when you’re out of the house, restaurants
today offer a growing variety of healthy and
delicious Low-GI foods. Many menus feature
grilled seafood, fresh vegetables, pastas, and
fruits; choices such as these are healthy. And
with the growing popularity of ethnic foods,
healthy choices are even broader.
Here are some tips:

Chinese food. Authentic Chinese food features

plenty of vegetables and is low in fat—a good,
Low-Gl option. Limit your intake of starchy,
Asian-style sticky white rice, which has a high
glycemic index. A Low-Gl alternative would be
oriental noodles (egg, rice, or mung bean). Try to
stay away from deep-fried foods.

Mexican food. Most Mexican restaurants in the

United States serve high-starch, high-fat foods
(including chips), that are denser in calories
than they are in nutrients. If possible, stick with
grilled seafood and chicken dishes, black beans,
and entrees such as fajitas. Limit the sour cream.

Italian food. Pasta dishes, seafood dishes, and

meat dishes are nutritionally sound choices, as
long as they’re not overloaded with cheese.

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 Thin-crust pizza with vegetable toppings is
a good choice. And remember, those bread
Evaluate Your Favorite
calories eaten while waiting for the meal to Carbohydrate Foods
arrive still count! Ask if semolina bread is
available. Researchers have determined the GI values of
more than 2,500 foods. Here’s a partial list of
Japanese food. Practically anything in an the more popular carbs you may run into on a
authentic Japanese restaurant works into a daily basis. A complete list of foods and their GI
Low-GI meal plan, even sushi (it’s prepared values can be found at: www.fifty50foods.com.
with vinegar). Canned lychees, however, have
Sources: Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of
a high glycemic index. Glycemic Index and Glycemic Load Values: 2008. Diab Care 2008; 31(12).
www.glycemicindex.com

Thai food. Thai dishes typically include

small amounts of meat, seafood, or tofu with
vegetables and spicy sauce. All are good Low GI (0-55)
choices from a Gl standpoint.
Moderate GI (56-69)
Indian food. Indian cuisine is generally High GI (70 or more)
friendly to a Low-Gl diet. It features legumes,
chicken, fish, vegetables, and yogurt. Just be
aware of the high-fat fried foods and heavy,
butter-based sauces. BREADS

Whole-Grain 46 Croissant 67
Fast food. Fast-food restaurants can spell Pumpernickel
Taco Shell 68
trouble for diets. Hamburgers and other 48
Sourdough Rye
fast-food sandwiches are served with sauces Bagel 69
Corn Tortilla 49
on processed breads and rolls having high Gl Whole Wheat 72
values. Most fast foods are also very high in fat Rye 50
Kaiser Roll 73
and sodium. As a general rule, try to avoid fast Sourdough Wheat 54 White Bread 73
foods. If you can’t avoid fast-food restaurants, Whole Wheat Pita 56 Bread Stuffing 74
find one that offers salads on the menu.
White Pita 57 English Muffin 77
Hamburger Bun 61 French Baguette 95

20 21
 BAKERY CRACKERS

Chocolate Cake, 38 Carrot Muffin 62 Combos, Cheddar 54 Melba Toast 70

Betty Crocker
Pancakes 67 Stoned Wheat Thins 67 Soda 74
Vanilla Cake, 42
Betty Crocker Angel Food Cake 67 Breton Wheat 67 Rice Cakes 81

Pound Cake Doughnut 76

54 DAIRY FOODS
Blueberry Muffin Italian Bread 78
59
Scone 92 Yoplait Nonfat Yogurt 18 Greek Yogurt, Honey 36
Bran Muffin 60
Milk, Skim 32 Ice Cream, Van./Choc. 57
BREAKFAST CEREALS
Yogurt, LF, Sugar & Fruit 33 Milk, Condensed, 61
All Bran 44 Life 66 Milk, Whole Sweetened
34
Bran Buds 47 Grapenuts 67
ENTREES/CONVENIENCE FOODS
Steel-Cut Oats 52 Special K 69
Fifty50 Hearty Cut 54 Golden Grahams 71 Lasagne, Vegetarian 20 Chicken Nuggets 46
Oatmeal
Honey Smacks 71 Lasagne, Meat 28 Sushi, Salmon 48
Alpen Muesli 55
Cheerios 74 Macaroni & Cheese 34 Spaghetti Bolognese 52
Rolled Oats 57
Cream Wheat, Instant 74 Chili, Beef 34 Chow Mein, Chicken 55
Bran Chex 58
Total 76 Pizza, Supreme 36 Hamburger on Bun 60
Mini Wheats 58
Instant Oats 79 Chili, Vegetarian 39 Pizza, Cheese 60
Raisin Bran 61
Corn Flakes 80 Fajitas, Chicken 42 Fillet-O-Fish on Bun 66
Bran Flakes 65
Rice Krispies 82
Cream Wheat, Cooked 66 LEGUMES
Shredded Wheat 83
Peas, Split 25 Pinto Beans 33
COOKIES Kidney Beans 29 Chickpeas 36

Fifty50 Hearty Oatmeal 30 Fifty50 Coconut 49 Lentils 29 Butter Beans 36

Fifty50 Chocolate Chip 34 Arrowroot 63 Navy Beans 31 Baked Beans 40

Fifty50 Butter 36 Shortbread 64 Cannellini Beans 31

Fifty50 Van. Wafers 41 Clif Bar Cookies & 101

Cream
Fifty50 Choc. Wafers 41

22 23
 FRUITS GRAINS

Grapefruit, Fresh 25 Grapes, Fresh 43 Barley 28 Rice, Wild 57

Pears, Canned, Light 25 Mandarin, Canned 47 Wheat Berries 30 Rice, Basmati 57

Syrup in Juice
Rice, Brown & Wild 45 Rice, Long Grain 60
Prunes 29 Mango, Fresh 51
Bulgur 47 Couscous 61
Strawberry Fruit 29 Blueberries, Fresh 53
Leather Rice, Brown, Pouch 48 Cornmeal 68
Papaya 56
Apricots, Dried 31 Rice, Long Grain & Wild 49 Rice, White, Instant 74
Kiwi 58
Apricots, Fresh 34 Rice, Brown 50 Rice, Sticky 88
Figs, Dried 61
Apple 39 Quinoa 53 Rice, Jasmine 109
Banana, Fresh 62
Plum 40 Buckwheat 54
Dates, Fresh 62
Strawberries, Fresh 40 SNACK FOODS AND CANDY
Cherries, Fresh 63
Orange, Fresh 40
Raisins 64
Peanuts 7 Twix Cookie Bar 44
Peaches, Canned, Nat. 40
Pineapple, Fresh 66
Juice Mixed Nuts & Raisins 21 Milky Way Lite 45
Pear, Fresh Cantaloupe, Fresh 68
41 Cocovia Choc. 21 Combos, Cheddar 54
Watermelon 76 Almonds
Peaches, Fresh 42 Pringles Potato Chips 57
Lychee, Canned in 79 Dove, Dark Chocolate 23
Orange Marmalade 43 Milky Way 62
Syrup
Dove Chocolate Candy 23
Nectarine, Fresh 43 Popcorn 65
Dates, Dried 102
SoLo GI Bar, 23
Mint Mania Life Savers 70
SUGARS AND SUGAR SUBSTITUTES 29 Pirate’s Booty 70
Nutella Spread
Fifty50 Milk Chocolate 31 Skittles 70
Tagatose 3 Honey 58
Extended Bar 32 Pop Tarts 70
Xylitol 7 Table Sugar 65
M&Ms, Peanut 33 Jelly Beans 78
Agave Nectar 13 Glucose 100
Tortilla Chips, Spicy 34 Pretzels 84
Fifty50 Fructose 19 Maltose 105
Fifty50 Maple Syrup 19 Chocolate Milk 43

24 25
 PASTA AND NOODLES Now that you know that all carbs are not
the same when it comes to managing
Fettucine, Egg 32 Spaghetti, White 49
blood sugar control…
Vermicelli, White 35 Linguine, White 52
Ravioli, Meat-Filled 39 Lasagne, Egg 53 Let’s Get Started:
Noodles, Mung Bean 39 Fusilli, White 55
Keep counting your carbs and be mindful of
Noodles, Rice, Fresh 40 Noodles, Udon 62 your carb portions
Spaghetti, Semolina 41 Gnocchi 68
Choose carbs with a Low-GI value,
Spaghetti, Whole 42 Noodles, Chinese, 82
“tricklers” not “gushers”
Wheat Fresh
Capellini 45 Brown Rice Pasta 92 Keep this Glycemic Guide for easy reference

And, remember what you learned:

VEGETABLES
“Not all carbs are created equal”
Broccoli 10 Potato, New, Canned 65
Tomatoes 15 Potato, Sweet 70
Look for the Fifty50 Low-GI Seal
Carrots, Peeled/Boiled 33 Potato, Mashed 76
Butternut Squash 51 Potato, Mash, Instant 87
Yam 54 Potato, Red 89
Potato, Red, Cold 56 Cassava 94
Corn, Sweet 60 Potato, Russet 111
Potato, French Fries 64

SOUPS

Mushroom Barley 45 Lentil 57

Minestrone 48 Black Bean 57
Tomato 52 Split Pea 60 For additional info and research articles
on low glycemic diets go to
www.fifty50foods.com

26 27
 www.fifty50foods.com
2604 Elmwood Ave | Suite 331
Rochester, NY 14618