Lean Choice Planner

Carbohydrate

Eat Low Glycaemic Carbohydrates For Energy

The GI factor ranks carbohydrate foods based on their effect on blood sugar. High GI foods break down quickly and have a fast blood sugar response, normally resulting in high insulin levels. Low GI foods break down more slowly, and have a slower gradual release of glucose into the blood stream, resulting in lower insulin levels. This makes fat easier to burn and less likely to be stored. Eat low GI Carbohydrates, starting with breakfast, to provide a sustained release of energy early in the day and initially stabilise insulin levels.

Weight loss - Continue eating a variety of low GI carbohydrates up until mid-afternoon, then reduce for more fibrous vegetables, which are less dense in energy but high in vitamins and minerals. High levels of energy-dense food are not normally required in the evening.

Weight gain - Consume as many calories as you can. But low GI foods and proteins are just as important. They provide a good sustained release energy base. Energy dense foods like baked beans and creamed rice are good snack options with a protein source between meals. Fats including flax-seed oil, nuts, and seeds can be added to provide an alternative fuel source.

Food Table (Carbohydrates)

High Fibre Vegetables

Mod to High Glycemic

High Fat Content
(Slows down absorption)

	High GI Foods	Mod GI Foods	Low GI Foods
Grain Based Foods	Puffed rice, corn flour, puffed wheat, millet, instant rice, instant potato, French bread	White & whole wheat, spaghetti, pasta, allbran cereal, whole-wheat bread, rolled oats, oat bran, instant mashed potatoes, white rice, brown rice, muesli, shredded wheat.	Barley, oatmeal, wholegrain rye bread
Vegetables		Potatoes, kumara, carrots, parsnips, corn, peas, pinto beans, garbanzo beans, kidney beans (canned), baked beans, onions, cabbage, celery, asparagus, zucchini	Kidney beans lentils, black-eyed peas, chickpeas, kidney beans (dried), lima beans, tomato soup, soybeans, yams, broccoli, green & red peppers, spinach, cauliflower, lettuces
Fruit		Banana, raisins, apricots, papaya, mango, orange, orange juice	Apple, apple juice, pears, grapes, peaches, cherries, plums, grapefruit
Simple Sugars	Maltose, glucose, dextrose, sugar (white & brown)	Lactose, sucrose	Fructose
Snacks	Lollies (lowfat), ice cream (low fat), puffed ricecakes, biscuits	Corn chips, rye crisps, chocolate, candy bar, potato chips (high fat)	Peanuts
Dairy			Ice cream (high fat), whole & skim milk, yoghurt

Beverages

Low Calorie
Water (filtered preferred) 2-3 litres per day. Tea (including herbal teas) (no sugar) Coffee (no sugar) Non-fat milk

Higher Calorie (contain sugar or other calories)
Beer Energy drinks (ie, V, Red Bull) Fruit juices (many contain sugar), Alcohol, Sport drinks (Powerade, Gatorade) Milo Note: Some energy drinks may have up to 10 teaspoons of sugar.

Reduce or Eliminate

Sugar - Read product labels to check simple sugar content. Stevioside is a good alternative natural sweetener with no calories.

Processed Foods - (Processed foods lose food value), that is, white flour products, peanut butter, chips, pasta. Some processed foods are high glycaemic and more energy dense that natural options, that is, pasta is more energy dense than a potato. Reducing breads and pasta will ease water retention and help cause weight loss faster.