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.
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                                                                                                                                                                                       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. 
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