Food manufacturers are increasingly interested in having the G.I. of their products measured and the G.I. concept is already being discussed on the back of some commercial breakfast cereals. As more products are measured and consumer awareness of glycaemic index increases, we may see manufacturers highlighting the glycaemic index of foods. As consumers, people with diabetes should lobby Diabetes Australia if they believe the information should be on food labels.

Can I still lose weight eating as much carbohydrate as I want?

Possibly not. We recommend a high carbohydrate intake and a low fat intake. While carbohydrate is not usually stored as fat, if you are eating more energy in total than your body requires, then the carbohydrate will be used as a source of fuel in preference to fat. This would have the effect of limiting the breakdown of body fat stores. The idea is to eat enough energy in total to satisfy your appetite (using low G.I. types helps) and nutritional requirements but not more than you need. An increase in your activity level will help burn up body fat as it used as an additonal fuel.

Should I only eat foods with a low G.L?

No, that is unnecessary. You can lower the G.L of your diet effectively by substituting approximately half of your carbohydrate with low G.L types. When we eat a high G.L food with a low G.L food we end up with a meal of intermediate G.L so high G.I. foods needn’t be excluded. It is also generally healthier to eat as wide a variety of foods as possible, so don’t narrow your food choices unnecessarily.

Everybody can benefit from adopting the G.I. factor approach to eating. It is the way nature intended us to eat.

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1. Foods containing both protein and fat

2. Foods containing fat only

You will be advised by your dietitian how many servings to use from the choices in these lists.

1. Protein and fat containing foods:

These foods are listed below and are separated into those with a high protein, low fat content and those with a high protein, high fat content. As much as possible choose foods with the lower fat content and remove any visible fat before cooking. The method of cooking is also important. Try to avoid cooking with oil or fat or keep to a minimum.

Each of the following amount provides approximately 315 kjoules (75 kcals).

High Protein – Low Fat Foods
Amount
White fish
60g
Canned tuna/Salmon in brine
45g
Chicken (no skin), Turkey, Rabbit
45g
Lean Red Meat

(beef, lamb, liver, kidney, brains)
30g
Oysters or Scallops (12)
110 g
Prawns, Crayfish or Crab Meat
100g
Egg
1 large (65g)
Non-fat Cottage Cheese
100g

High Protein – Fat Foods
Amount
Fried Fish                     30g

Fried Chicken or Turkey             30g

Fried Veal Cutlets                 30g

Scallops – Fried in Batter             30g

Sardines/Herrings in Oil             30g

Tuna/Salmon in Oil                 30g

Full Cream Cheese                 30g

Nuts                        15g

Peanut Butter                     15g

Bacon – cooked                  l0g

2. Fat containing foods

These foods are concentrated sources of energy. Each of the following amounts provides approximately 150 kjoules (35 kcals) and is therefore interchangeable.

Food                         Amount

Margarine (polyunsaturated)             1 level teaspoon (5g)

Butter                        1 level teaspoon (5g)

Oil (polyunsaturated)                1 level teaspoon (5g)

Cream                        2 level teaspoons (l0 g)

French dressing                 2 level teaspoons (l0g)

Mayonnaise                    1 level teaspoon (5g)

Coconut, shredded, flesh             2 tablespoons

Olives – Green                 5 medium (30g)

– Black                 3 medium (20g edible part)

Avocado                     1/8, 10cm diameter (25g)

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