regular activity, can help to control your diabetes and reduce your risk of serious long-term diabetes-related complications.
Even small changes to your diet can make a difference. Two large scientific reviews showed that a low-glycaemic diet has a positive effect on blood glucose control in people who already have diabetes, and that swapping just one high-glycaemic food for a low-glycaemic alternative can have a beneficial effect.
You can get more helpful information about diabetes from the UK charity www.diabetes.org.uk.
‘The increasing prevalence of diabetes has huge social and financial implications for developed countries. With increasing incidence of conditions such as the metabolic syndrome, predisposing people to diabetes, the trend is even more worrying. I am convinced that making diet and lifestyle changes to reduce the risk or improve the treatment of diabetes is one of the most critical steps an individual can take. The GL Diet combines the fundamental principles of a healthy balanced diet with practical advice to help improve glycaemic control and long-term health.’
Sir Michael Hirst
Trustee and former Chairman of Diabetes UK
‘I’ve had type 2 diabetes for 12 years. When I stick to a low-GL diet my blood sugars (and therefore mood, energy levels and so on) are easy to control. It’s made life very simple, and even though I’m on the road a lot, I find that with only a bit of thinking ahead I have no problem sticking to it. I’ve also lost quite a bit of weight, which has pleased my diabetes nurse very much!’
Gary from Bedfordshire
Low GL and High Blood Pressure (Hypertension)
Hypertension is known as the silent killer – the condition can go undetected for years. Although high blood pressure can cause headaches, dizziness and problems with vision, the vast majority of people with high blood pressure have no symptoms at all.
Blood pressure is the force exerted by blood on the walls of your arteries when your heart beats. High blood pressure is a risk factor for heart attacks, strokes and kidney damage so it shouldn’t be underestimated. Have your blood pressure checked by your GP or practice nurse every couple of years.
People who are overweight and have high blood pressure can expect to see a significant improvement in their blood pressure when they lose as little as 10 per cent of their body weight.
If you suffer from high blood pressure one of the most important things you can do is limit the amount of salt you eat. Studies show that many people with high blood pressure are ‘salt sensitive’, and they can better control their blood pressure when they eat less salt. Eating low GL means you naturally eat less processed food, which is where most of the salt in our diet is found.
Low GL and Heart Disease
Coronary heart disease occurs when arteries supplying blood to your heart muscle become narrowed by a build-up of fatty material. This slows down the supply of blood, and hence oxygen, to your heart. A heart attack occurs when the blood supply to part of the heart muscle stops altogether, usually because of a blood clot in the narrow part of the artery.
Eating a diet high in hydrogenated/trans fats and saturated fat, low in fibre and low in fruits and vegetables can contribute to the build-up of fatty material in the artery walls.
You can reduce your risk of developing heart disease by following the GL Diet. It has been found to be more effective than a low-calorie, low-fat diet. Evidence from around the world suggests that a low-GL diet may reduce the risk of heart disease in a number of ways.
In 1999 the World Health Organization and the Food and Agricultural Organization recommended that people in industrialized countries base their diets on low-glycaemic foods in order to prevent coronary heart disease, diabetes and obesity.
Several studies show that certain blood fats linked to heart disease are lower in people following a low-glycaemic diet. A low-GL diet is naturally high in fruits and vegetables, which are rich in antioxidants and have a protective role in heart disease.
‘Is it worth getting nutrition right – and is it easy? We at HEART UK say yes – and yes! Simply eating well really is a good investment towards staying well.’
Michael Livingstone Director, HEART UK charity
Low GL and Female Health
Many women find that a low-GL diet helps to improve hormonally driven symptoms associated with premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS) and the menopause.
From our experience, women usually feel improvements very quickly after lowering the GL of their diet and eating healthily. So stick to the GL Diet and monitor the reduction of your hormonal symptoms.
Polycystic Ovary Syndrome (PCOS)
This affects 10–15 per cent of women in the UK, although many don’t even realize they have the condition. Symptoms include:
• Pelvic or abdominal pain from cysts on the ovaries
• Infertility, difficulty in becoming pregnant
• Recurrent miscarriages
• High blood pressure
• Acne
• Being overweight, rapid weight gain, difficulty in losing weight
• Baldness or excessive body hair
• Irregular periods
New research suggests that PCOS may be linked to raised levels of insulin in the blood, which stimulates the ovaries to produce too much testosterone. We discussed in Chapter 2 how eating high-GL foods causes high levels of insulin. Your body can become resistant to the effects of insulin and need more and more to be produced in order to have the same effect.
Carrying excess weight makes the symptoms of PCOS worse. A weight loss of 10 per cent is effective in improving symptoms.
Many dieticians working with patients suffering from PCOS recommend a low-GL diet to help control the levels of insulin produced by the body and to help with weight loss.
For more information and advice on PCOS visit the charity website www.verity-pcos.org.uk
‘I’ve lost 6lb in two weeks so I’m thrilled. I have PCOS and endometriosis. The PCOS makes losing weight super hard and so the 6lb are even more exciting!
Emma from London
diet freedom online club member
‘Thank you for the amazing things your diet has given me, like my life back! My close friend was diagnosed with PCOS, and when she described it to me I discovered that I had the same symptoms. So I researched diets and, lo and behold, I found the GL Diet. WOW! I’ve now been on it for two weeks and am a new person – I wouldn’t go back if you paid me! I have energy and am no longer dizzy. The strangest
