Table of Contents

Introduction 1

Part I: Getting Started 7

Chapter 1: Introducing GL: Healthy Eating in the Real World 9

Chapter 2: Checking Out the Science behind GL 17

Chapter 3: Starting Your Low-GL Plan 25

Part II: Shopping and Eating Out 41

Chapter 4: Cruising with Confidence: Low-GL Shopping and Eating on the Run 43

Chapter 5: Table for Two? Eating Out GL-Style 61

Part III: Morning to Night Recipes 73

Chapter 6: Starting Your Day with a Low-GL Breakfast 75

Chapter 7: Doing Lunch: Low-GL Lunches at Home and on the Go 87

Chapter 8: Delectable Dinners: Low-GL Suppers and Ideas for Entertaining 109

Chapter 9: Just Desserts: Virtuous Low-GL Puddings 145

Chapter 10: Smart Snacks: Low-GL Quick Bites and Healthy Nibbles 155

Part IV: Optimising GL 165

Chapter 11: Replacing Common Ingredients with GL-friendly Alternatives 167

Chapter 12: Placing GL in the Healthy Living Jigsaw 175

Chapter 13: Medical Benefits of the GL Diet 189

Part V: The Part of Tens 199

Chapter 14: Ten Reasons for Eating the Low-GL Way 201

Chapter 15: Ten Best GL Web Sites 207

Chapter 16: Ten GL-Savvy Food Swaps 213

Appendix: A–Z List of Low-GL Foods 219

Index 221

About the Author

Nigel Denby and Sue Baic are registered dietitians, GL diet pioneers, and the co-authors of Nutrition For Dummies.