The Glucose Revolution Diet

The Glucose Revolution is not a diet plan as such, but a guide to healthy eating employing the theory of the glycemic index (GI) as “a scientifically validated tool for dietary management of diabetes, heart disease, weight loss and athletic performance” and has detailed sections on each aspect. The authors say that their work is a “revolution” because it will change the way that people approach health and weight loss and the way they eat. They claim it is an easier and more effective method of losing weight than any other.

Recommended for
Because this article does not advocate eating less or cutting down on calories, and promotes a healthy, whole food, nutritionaly-balanced diet, this diet is suitable for everyone. It is claimed that those who follow the diet may be less likely to develop diabetes and heart disease. It is claimed that low GI diets can help control established diabetes, can help people lose weight, may help lower blood lipids and can improve the body’s sensitivity to insulin. It has the additional benefit, for those for whom other low-fat diets have proved unsuccessful, of providing a diet that avoids tedious calorie counting, hunger pangs, cravings and crankiness.

The glycemic index is a rating system indicating how different foods affect levels of blood sugar. Foods with a low GI promote a slow rise in blood sugar which keeps hunger at bay and encourages the body to dissolve body fat by converting it into energy.

After you eat, the level of glucose rises in the blood. Some foods (those with high GI) make blood sugar rise faster, Eating these kinds of foods has a number of knock-on effects. A rapid and high rise in blood sugar corresponds to a high rise in the production of insulin. High insulin levels simulate the appetite causing you to want to eat more, probably of the same type of high GI snacks thus creating a vicious circle. When insulin levels are high, fewer calories are burned. The rush in insulin causes a rapid dip in blood sugar levels. In response to this the body produces adrenaline which causes edginess, irritability, poor concentration and fatigue. This is a reason why bingeing on snacks such as chips and cookies is the worst thing you can do if you are feeling stressed as it exacerbated the symptoms.

A typical day’s menu
The Glucose Revolution does not include detailed meal plans, but its easy-to-follow general nutritional information and guidance, recipes, and a listing of the GI values of common foods should provide you with more than enough information. However, it does not contain a few menu examples such as the following:

Breakfast
All Bran or muesli
A poached egg on pumpernickel toast spread with a little butter
Lunch
A stoned ground wheat roll with a light scraping of butter and a filling of chicken and salad.
Home made vegetable soup
A piece of fruit
Dinner
High-carbohydrate grains or root vegetables
As many green vegetables as you like
A small amount of meat or, if you prefer, beans, lentils or tofu
Stewed fruit or a fruit sorbet
Snack ideas
2 portions of dairy produce (like a low fat yoghurt or a piece of cheese)
A slice of whole grain toast
Half a bagel
Fruit
Vegetable sticks
Low-fat crackers and light cream cheese

Eating out
Although there is no specific information about eating out, the aim of The Glucose Revolution is to show you that as long as you are aware of the physiological effects of the food you are eating, and what you must do to counter those effects (such as consuming more low GI foods to counteract a high GI element in a meal), then no food is totally forbidden.

Exercise
Exercise is encouraged, but there is no specific exercise plan for weight loss outlined. However, there is a whole section on using the theory of the glycemic index to promote peak athletic performance.