Using GL to sort the good, the bad and the suicidal 127 Objective 3: To decrease the GL values of your food as the day progresses, as the French do. Before lunch, for breakfast and morning tea, have your highest GL foods. For lunch have foods with moderate GLs and for afternoon tea and evening meal / supper, eat foods with GLs of 10 or less. After a while you will find that this becomes a habit for you and feels like a natural progression. Do not make too many sacrifices, i. e., do not move so far up the table that you are no longer eating foods you enjoy. The test you need to apply to any food choice is: is this a food that I could eat from time to time for the long-term? As we discussed in Chapter 5 you need to keep eating your High Sacrifice Foods( for morning tea if possible). Now you use the GL tables to switch all the rich carbohydrate foods that are not a HSF for those with the lowest GL food that you still enjoy eating. For example, my family had no difficulty switching potato in the evening meal( GL of around 20) with sweet potato with a GL almost 50 % less. The sacrifice involved with this switch was essentially nil. This is what‘ low sacrifice switching’ is all about. Let’ s have a look at some examples from the GL table, starting with vegetables. Notice how basically they are all good except one – potatoes that have GLs, depending on the preparation, from 16 to 27. Most people can switch to sweet potato( GL 12), or our favorite, roast pumpkin, without a sense of sacrifice. In our family we eat crisp, raw carrots, almost ritually, as an appetizer while we are waiting for dinner to cook. Roasting vegetables is a great way of making them more desirable – especially to children. Many home cooks I work with tell me that roasting vegetables, once they get organized, takes no more preparation time than cooking them the traditional way. While they take longer to roast, organization is the key. They get them baking first and prepare the rest of the meal while they are in the oven. While roasting takes longer the beauty of this is that you can do other things while they are in the oven.