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Personalised #diet plans will not be widely accepted by the public until regulations are in place to protect information about our DNA, new research has shown. Personalised diet plans will not be widely accepted by the public until regulations are in place to protect information about our DNA, new research has shown. Diet for your DNA: novel nutrition plan sparks […]
Which foods have low-GI? David Goding investigates.
You’ve no doubt seen the signs: low-GI is the new low-fat, with food manufacturers slapping the claim on everything from quick rice to fortified breads. Trouble is, the glycaemic index of a standalone food means little. It’s the overall composition of a meal that matters: white bread with a truckload of chicken breast has a lower glycaemic index than white vegemite toast.
Likewise, wholegrain sourdough loses its charm when you pile it with honey. Rolled oats may be changed depending on the type of milk and toppings. The other gotcha is labelling.
What is considered low-GI?
Under Food Standards Australia New Zealand’s (FSANZ) labelling criteria, any product with a glycaemic index of 55 or less on a 100-point scale can be labelled ‘low GI’. As such it’s futile to obsess over counting the GI of every food you buy; a better approach is the looser rule of including all macros in each meal or snack. But having a bit of a clue can help avoid blood sugar crashes. Stick this in your green bag.
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
Fruit and vegies
Fruits and vegetables span the GI spectrum, depending on their starch and sugar quotient. The fibre in many fruits helps to slow glucose absorption, reducing the GI.
Broccoli, spinach, lettuce (15); carrots (35); apples, grapefruit, pears and oranges (40); peaches, dates and prunes (<50); peas, parsnips and yams (50).
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
Grains
Not all grains are good when it comes to GI. You want whole grains, not processed grains (beware the tricky marketing hype).
Pearled barley, converted rice and whole-wheat kernels (all <40); wheat pasta (42); wholegrain bread (51); bran cereal and rolled oats (55).
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
Dairy
Reduced-fat and fat-free options generally have a lower GI than full-fat cousins, but beware the low-fat trap. It’s not uncommon for manufacturers to make up for the mouthfeel and flavour of fat with sugar or questionable artificial sweetening agents (see what we mean about the big picture?).
Skim milk (32); reduced-fat yoghurt with fruit (33); full cream milk (41).
Note: cheeses, except those crammed with glace fruit, are almost carb-free and not included in the scale.
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
Juices
Juice gets its bad rep from the removal of fibre, which means the sugar component (fructose) hits your bloodstream in one fell hit. But some juices are surprisingly low on the GI scale.
Tomato juice (38); unsweetened apple (44); unsweetened orange (50); juice cocktails and juices with added sweeteners (>60).
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
Beans, Nuts and Legumes
The golden children of blood sugar, these babies do the balancing for you, with inbuilt carb-protein ratios that favour steady blood sugar and satiety. They all come in admirably low on the GI scale but for a real coup, try peanuts or soybeans.
Peanuts (7); soybeans (15); kidney beans, lentils and cashews (20 to 30); black-eyed peas, black beans, canned chickpeas and navy beans (30 to 40).
The scale
LOW <55: Slowly raises blood sugar and keeps it stable
HIGH >70 Causes a rapid spike. Prepare for the subsequent crash
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Handbag-friendly snacks that satisfy those 3pm sugar cravings.
We ask food experts Dr Joanna McMillan, Lyndi Polivnick, Nicola Moore and Larina Robinson for guilt-free snack alternatives.
Coca Cola, 600ml
1080kJ, 0g fat, 63.6g carb, 0g protein, 63.6g sugar
SWAP FOR
Zevia Cola soda, 355ml
0kJ, 0g fat, 7g carb, 0g protein, 0g sugar
Our experts say: “If you really want a soft drink, then this is about as good as I’ve seen. No artificial sweeteners – it just uses stevia and sugar alcohol erythritol. This might upset some people’s gut, but otherwise this is a good choice,” Dr McMillan says.
Kettle Chips Sweet Potato, Beetroot & White Sweet Potato, 45g
945kJ, 14.5g fat, 22.3g carb, 1.7g protein, 11.3g sugar, 236 mg sodium
SWAP FOR
Loving Earth Red Kale Chips, 35g
828kJ, 15.8g fat, 6.9g carb, 5.6g protein, 3.9g sugar, 349 mg sodium
Our experts say: “A delicious way to get more greens into your day,” Robinson says. “Kale is rich in fibre and vitamins A, C, K and iron. With 5.6 g of protein per serve, this is a highly nutritious snack option.”
Nestle Milkybar, 50g
1165kJ, 17g fat, 24.1g carb, 3.8g protein, 24.1g sugar
SWAP FOR
Aussie Bodies ProteinFX Lo Carb Mini Bars Cookies and Cream, 30g
450kJ, 3.2g fat, 1.9g carb, 9.1g protein, 1g sugar,
Our experts say: “The small portion size of Aussie Bodies ProteinFX Lo Carb Mini Bars means that you get around nine grams of protein without too many additional calories. Protein bars can be a great snack for active individuals as they are convenient and help keep you fuller for longer,” Polivnick says.
Allen’s Snakes Alive, 13g (one snake)
185kJ, 0.1g fat, 10.1g carb, 0.7g protein, 6.4g sugar
SWAP FOR
Double D Aussie Gummy Bears, 10g
155kJ 0g fat, 0g carb, <1g protein, 0g sugar
Our experts say: While these won’t fill you up, Dr McMillan says, “If you must have a lolly, these are about as good as they come.” Polivnick’s on side. “This portion-sized pack is the perfect treat for sugar lovers.” Artificial sweetener maltitol can have a laxative effect if you overindulge, so stick to the recommended portion.
Samboy Salt & Vinegar, 45g
954kJ, 13.4g fat, 24.1g carb, 2.9g protein, 0.9g sugar, 635 mg sodium
SWAP FOR
Slim Secrets Guilt Free Chips Salt & Vinegar, 40g
592kJ, 1.2g fat, 26.3g carb, 4.3g protein, 1.6g sugar, 366 mg sodium
Our experts say: “They’re lower in saturated fat and sodium than competitors, with a serve of fibre and protein,” Polivnick says. Dr McMillan agrees. “These are much lower in fat than regular potato chips, and the fat present comes from olive oil, which is good. However, they do have four additives present, so those with sensitivities might want to avoid these.”
Big M Chocolate Milk, 300ml
879kJ, 5.4g fat, 30.3g carb, 9.6 protein, 29.7g sugar
SWAP FOR
Up & Go Vive, 250ml
697kj 3.8g fat, 22.5g carb, 9g protein, 13.5g sugar
Our experts say: “If you absolutely must snack and run, these are at least low-GI and provide many nutrients as well as fibre,” Polivnick says. “For busy, active people, Up & Go can be a healthy breakfast option.”
Arnott’s Premier Chocolate Chip Biscuit, 14.8g
315kJ 3.8g fat, 9.4g carb, 0.8g protein, 5.6g sugar
SWAP FOR
Nairns Dark Chocolate
Chip Oat Biscuits, 25g
183kJ 1.7g fat, 6.4g carb, 0.7g protein, 2.2g sugar
Our experts say: These Scottish IGA-stocked biscuits are among Dr McMillan’s pet snacks. “They do make lovely oatcakes but also sweet oat-based biscuits. They should still be occasional, but are certainly better than biscuits made with white flour.”
Cadbury Dairy Milk
Chocolate Bar 50g bar
1110kJ 14.8g fat, 28.5g carb, 4g protein, 27.8g sugar
SWAP FOR
Sweet William Sweet As No Added Sugar White Strawberry Chocolate, 25g
575kJ 8.4g fat, 5.9g carb, 1.2g protein, 2.5g sugar
Our experts say: If you’re not sensitive to sugar alcohols and stevia as a sweetener (which can have a laxative effect), this is a preferable option for a choccie hit without the added sugar.
Doritos Corn Chips, 50g
1085Kj, 13.5g fat, 29.4g carb, 4.5g protein, 1.3g sugar
SWAP FOR
Cobs Natural Slightly Salted, Slightly Sweet Popcorn, 30g
595kJ, 6g fat, 18.9g carb, 1.9g protein, 8.4g sugar
Our experts say: “Popcorn is a great alternative to chips,” says Polivnick. “Cobs Natural Popcorn is a delicious alternative that is low in sodium and in portion-controlled packs, helping you limit your daily energy intake.”
Uncle Tobys Chewy Muesli Bar Choc Chip, 31.3g
565kJ 4.6g fat, 20.1g carb, 2.3g protein, 5.7g sugar
SWAP FOR
Nakd Cocoa Delight Bar, 35g
567kJ, 5g fat, 17g carb, 3g protein, 15g sugar
Our experts say: “Nakd bars are made from nuts and fruit, natural sources of nutrients like fibre, unsaturated fats and protein, making them a great choice in my book,” Polivnick says. Dr McMillan agrees. “Simple and natural with an appropriate 567kJ per bar.”
Arnott’s Tim Tam Chewy Caramel, 19.4g
405kJ, 4.6g fat, 12.7g carb, 1g protein,
9g sugar
SWAP FOR
Slim Secrets Crème Caramel Low Carb Fit & Fab Mini Protein Bar, 28g
414kJ, 2.8g fat, 1g carb, 9.3g protein, 0.9g sugar
Our experts say: “With less than 100 calories and 9.3g of protein per serve, Slim Secrets Crème Caramel Fit & Fab Mini Protein Bars pack a nutritional punch,” Polivnick says. “A great snack for after an intense workout. The high protein content will help keep you feeling fuller for longer.”
GOLDEN RULES
1. Fruit is still top pick as an inexpensive, convenient and great snack option.
2. Enjoying a wide variety of colourful foods in your diet is the best way to ensure you are getting all the nutrients your body needs.
3. Before eating, consider whether you are really hungry. Listen to your body rather than eating by the clock.
4. Snacks help you manage hunger until your next meal; they don’t replace it.
5. Don’t assume that all foods in the health food aisle are nutritious.
NEXT: Browse more healthy eating tips>>
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