1. Glycemic Index

2. What is the GI?
The glycemic index (GI) is a scale from ____________ that ranks carbohydrate-rich foods by how much they raise blood ____________ levels.  Some carbohydrate foods are digested quickly, and others more slowly. 
____________and glucose have been given the highest possible rating of 100 on the _______________because they raise blood glucose levels _________ and _________ than most other foods.  

3. Health benefits of lower GI foods
They are often higher in ______. High fiber foods help you feel _____ and are important if you’re trying to lose or maintain your __________.
They may improve blood ___________ levels, which is important for preventing ______________________.
They raise blood glucose __________, which can improve your blood glucose levels after a meal. Research has shown that eating mostly high GI foods increases the risk of type 2 ____________. 

4. What is the GI of your favourite foods?
The GI ranks foods that are mostly made of ______________. This includes grain products, fruit, milk, yogurt, starchy vegetables and ___________. Foods such as meat, fish, poultry, cheese, nuts, seeds and most vegetables have very ________ carbohydrate and are not ranked on the GI scale.

5. Table 1 Low Glycemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for _______ choices where possible.
If you want to lose weight, you'll also need to watch your _______ sizes. That means sticking to small servings of ________ and bread.

6. Food GI
Roasted and salted peanuts 14
Low-fat yoghurt
Cherries 22
Grapefruit 25
Pearl barley
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans
Fettucine pasta 32
Skimmed milk
Apples 38
Apple juice, unsweetened 40
All Bran 42
Chick peas, canned
Peaches
Porridge made with water
Oranges 44
Macaroni 45
Peas 48
Baked beans
Carrots, boiled 49
Special K 54
Banana 55
Sweetcorn

7. Table 2 - Medium Glycemic Index foods (56 to 69)
You may include a _______ of these foods each day, but again limit portion __________ if you want to lose weight.

8. Muesli, non toasted 56
Boiled potatoes
Sultanas
Pita bread 57
Basmati Rice 58
Honey
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins
Shortbread biscuit
Couscous 65
Rye bread
Pineapple, fresh 66
Cantaloupe melon 67
Croissant
Shredded wheat
Mars bar 68
Weetabix 69
Whole meal bread

9. Table 3 - High Glycemic Index foods (70+)
Swap these foods for those with a _____ GI value or eat them together with a low GI food. Having a baked potato with baked beans, for example, will lower the __ value of that whole meal.

10. Mashed potato 70
White bread
Watermelon 72
Swede
Bagel
Branflakes 74
Cheerios
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies
Cornflakes 84
Baked potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98

11. Dangers of sugar
Is sugar a sweet old friend that is secretly plotting your ____________?
There is a vast sea of research suggesting that it is. Science has now shown us, beyond any shadow of a doubt, that sugar in your food, in all its myriad of forms, is taking a ________________ toll on your health.
Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all ____________ foods—from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant ___________ has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one of taking formula.
Excessive sugar intake increases your risk for deadly conditions such as ______ disease, _________ disease, and ____________.

12. Sugar is so _______, according to doctors from the University of California, that they recommend regulating it like ___________ and ___________ in order to protect public health. In a report published, they contend that sugar is contributing to 35 __________ deaths worldwide each year due to obesity and diseases like diabetes, heart disease and ___________.

13. Excess sugar is linked to changes in ___________, increased blood pressure, liver damage, ___________ and ____________.
High blood sugar levels, caused by eating too many sugary foods, have also been linked to cancers of the ___________, skin, uterus, urinary tract and ____________.