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Glycemic Index & Weight Management If you need to lose weight and keep it off, incorporating How do you achieve a low GI diet? low GI, higher protein foods into your diet can help you Lowering the GI of the diet is simply a matter of swapping low GI achieve this. carbs for those that are high GI. The greatest impact is achieved There is scientific evidence from studies worldwide that proves by focusing on the starchy carbohydrate staples. a low GI higher protein diet not only helps manage weight, but Minimise high GI Maximise lower GI alternatives also assists in the prevention of chronic diseases such as type 2 options diabetes and heart disease. Breads Soft white breads Authentic sourdough A low GI, higher protein diet can assist Light & airy wholemeal & Dense, wholegrain/multigrain low GI ® ® TM with weight management by: white breads e.g. Bürgen or Tip Top 9 Grain Cereals Most refined, Traditional grains like rolled oats, 3 reducing insulin levels, helping you burn body fat commercial, processed pearl barley, quinoa and GI Symbol cereals endorsed cereals 3 keeping you feeling fuller for longer TM Main meal Potatoes: mashed, chips Carisma potatoes, parsnip, corn, 3 maintaining your metabolic rate which usually drops in carbs and French fries lentils, chickpeas, kidney, cannellini, response to a lower food intake baked beans ® Jasmine; calrose, SunRice low GI white or brown arborio; glutinous, short rice, basmati, prepared sushi made What about Glycemic Load? grain, brown or white rice from traditional Japanese rice Glycemic Load or GL is a measure of both the quality and Polenta, millet Pasta cooked ‘al dente’, soba quantity of a carbohydrate in a food or drink. GI is the measure noodles, pearl couscous, of quality. Therefore the best way to watch your Glycemic Load buckwheat, quinoa, pearl barley is to choose foods with the lowest GI within a food group or Snacks Water crackers, Fresh fruit such as apples, pears, category, and to be mindful of your serve size. crispbread, doughnuts, bananas, grapes, kiwi fruit; confectionary, processed wholegrain crackers; dried fruit and fruit bars, pretzels, rice nuts; lower fat yoghurt; muesli bars; Always look for GI Symbol cakes and crackers nut, seed & grain bars TM products to ensure you are Sweeteners Sugar, golden syrup, Pure maple syrup, LoGiCane sugar, making a healthy low GI choice treacle pure floral honey Beverages Cordials, soft drinks Water, 100% fruit juice (limit to when grocery shopping 150ml), reduced or low fat milk or soy drink. The bottom line – keys for long term weight loss 1Choose low GI carbs and a lean source of protein at 4Mindful Eating. Eat slowly and enjoy your food. Think every meal. A regular intake of low GI and protein-rich before you eat. Only eat when you are hungry, not foods will stave off hunger and strengthen your resolve stressed, upset or bored! against temptation. 5Include in your daily routine 2Snack smarter and reduce nutrient-poor energy dense 30 minutes of planned indulgence foods. Choose low GI fruits, nuts and exercise like walking, reduced-fat dairy and say ‘no thanks’ to high GI biscuits, swimming or riding a crackers and other savoury snacks, confectionery, bike, plus 30 minutes cordials and soft drinks. of ‘incidental’ activity like using the stairs 3Serve size is also important, as eating too much of instead of the lift. any kind of food, even healthy choices, will most likely make you put on weight. wwwwww.gisymbol.com.gisymbol.com This eating plan encourages a variety of low GI and protein-rich foods, without cutting out carbs. Low GI, Higher Protein Weight Loss Eating Plan Choose foods from each of the food groups each day according to the number of units indicated. Low GI grains and Meat & alternatives Dairy foods Low GI Fruit Vegetables Oils and spreads cereal foods •••• ••• ••• •• ••••• ••• 4 units 3 units 2½ units 2 units At least 5 units 3 units Choose a variety of low glycemic To enhance variety and meet your Choose a variety of mostly reduced Choose a variety of choices Choose at least 3 different Choose a variety of healthier oils index, wholegrain and high nutritional needs, base your or low fat choices over the week over the week coloured vegetables each day and spreads such as canola, fibre choices meals around: olive and sunflower • Six units of beef and lamb a 1 unit = 1 unit = 1 unit = 1 unit = week, spread over 3 to 4 meals, • 1 cup (250ml) milk or calcium • 1 medium piece of fruit (150g) • ½ cup (75g) cooked vegetables 1 unit = • 1 slice (40g) of bread, half a for iron and zinc fortified soy milk such as banana, apple, pear, • 1 cup salad or green • 1 tsp. oil (e.g. canola, olive, bread roll or flat bread • Fish twice a week for omega-3 • ¾ cup (200g) yoghurt orange leafy vegetables sunflower) 2 • Legumes 2 to 3 times a week • cup (30g) high fibre 3 for dietary fibre • 2 slices (40g) cheese • 2 small pieces of fruit such • 1 medium tomato • 1 tsp. margarine spread breakfast cereal flakes • Up to 6 eggs a week • ½ cup (120g) ricotta cheese as apricots, kiwi fruit, plums, • ½ medium potato or sweet • ¼ cup (30g) muesli peaches potato^ • ½ cup (120g) cooked porridge • 1 cup (150g) diced or canned • ½ cup (75-120g) cooked pasta, 1 unit = fruit (no added sugar) ^ A unit of potato or sweet rice, noodles, couscous, barley, • 100g (raw weight) meat • 30g dried fruit such as prunes, potato can be substituted for quinoa etc. trimmed of fat (beef, lamb, veal, apricots, apples one of your grains and cereal • 3 crisp breads (35g) chicken, pork, turkey), fresh or units. • 1 crumpet (60g) or English canned fish muffin (35g) • 2 eggs • 1 cup (150g) cooked or canned legumes/beans e.g. lentils, chickpeas (no added salt) • 170g tofu • 30g nuts and/or seeds (no added salt) Quantities have been included as a general guide only. For individualised advice on your own diet the services of an Accredited Practising Dietitian (APD) are recommended. Adapted from the Live Well Plan, available at www.themainmeal.com.au/livewellplan To make healthy choices easier we developed A free monthly newsletter informs you of the the GI Symbol Program, a not-for-profit health most recent findings from around the world. Glycemic Index initiative backed by the University of Sydney Register at http://ginews.blogspot.com The Glycemic Index (GI) is a relative ranking and JDRF (Australia). The GI Symbol is a of carbohydrate in foods according to how powerful tool for quickly and reliably making The Low GI Symbol is a registered trademark they affect blood glucose levels. Foods with healthy food choices when grocery shopping. owned by the Glycemic Index Foundation. a low GI (GI ≤ 55) release glucose into the It’s your guarantee that the GI value stated near © 2013 Glycemic Index Foundation Ltd. bloodstream at a slow sustainable rate, and the nutrition information label is accurate and All Rights Reserved. have proven benefits for health. that the food meets strict nutritional criteria. www.gisymbol.com
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