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Low fat and low glycemic index diets

Learn about low fat and low glycemic index diets
Low fat diets restrict the proportion of calories arising from fats to no more than 30% of total caloric intake. Carbohydrates make up approximately 55-60% of total energy – mainly from wholegrains with low glycemic index and that are high in fiber with the inclusion of many fruits and vegetables.

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Glycemic Index

The Glycemic Index, or GI, ranks carbohydrates on a scale from 0-100 according to the extent of which they raise blood glucose levels after eating. Foods with a lower GI are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose levels and thus insulin levels. This is why low GI diets are often suggested for people with diabetes or metabolic syndrome. Research has also shown that a high-protein low-glycemic index diet was more effective than other combinations for weight loss maintenance.7

  • Low GI foods are considered those < 55
  • Intermediate GI foods are considered those between 55 to 70
  • High GI foods are considered those > 70

Food Group; Low GI; High GI. Fruits; Most fresh fruit - berries are particularly good; Avoid melons, pineapples, canned fruit, and fruit juices. Vegetables; All non-starchy vegetables, as well as sweet potatoes and corn; White potatoes. Grains; Barley, buckwheat, blugur, freekah, quinoa, semolina; Cous cous, polenta. Cereals; Rolled oats, multigrain wheetbix, untoasted muesli, wholegrain or multigrain high fiber cereal; Cornflakes, instant oats, Sultana Bran, Rice Bubbles, Just Right. Rice; Long grain e.g. basmati, wild black, red chia, quiona blends; Arborio, jasmine, medium grain, sushi rice. Pasta/Noodles; Traditional pasta e.g. penne & spaghetti, rice/ soba/konjac/ mung bean noodles; Canned spaghetti, instant noodles, gnocchi, udon noodles. Bread; Multigrain, traditional sourdough, multigrain wraps, wholemeal pitas, Baker's Delight low GI options; Bagels, crumpets, rye, focaccia, Turkish, white,roti/naan/chappatti, white pita, wholemeal. Milk; Cow's milk, almond milk, soy milk; Oat milk, rice milk, and sweetened condensed milk.

Resources are available for patients and health professionals offering support
Diabetes Australia – Diabetes Australia Glycemic Index Information
The University of Sydney – Glycemic Database Search Tool

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EduWeight: Weight Management for Adult Patients with Chronic Disease

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