The Glycaemic Index is a revolutionary way of taking control of your diet, because it distinguishes between different types of carbohydrate, enabling you to choose foods that make you feel less hungry and help you lose weight. If you are trying to control your carb intake, you may know that you should cut down on starchy foods like rice and many breakfast cereals, but you may not know that you can safely substitute them with pasta, rice noodles, All-bran or muesli. Some supermarkets are now labelling their foods with GI content alongside information about fat, sodium and calories; but what about those that don't? And what about foods that don't have labels? Dr Mabel Blades' at-a-glance guide to GI ratings will help you shop healthily and plan delicious, balanced meals for all the family.