Getting Started

with Low GI p le m a n a g ing

Fo r p e o
o d g l u c os e l e v e l s
blo

INSIDE:

7-day
Meal Plan
Delicious
Recipes
Simple
Swaps
LOW GI Getting Started 2 LOW GI The Glycemic Index 3

Congratulations on taking the first step

to better blood glucose management by What is
trying a low GI diet. the glycemic
What makes going low GI so popular is that you don’t
have to give up all those delicious carbs, just swap index?
high GI options for low GI alternatives. And, unlike
most other eating plans, it is backed by solid scientific
evidence – 40 years of it in fact!
The Glycemic Index (GI) is
a tool that measures how
Getting on top of your blood glucose levels has a range carbohydrates affect our
of benefits – from weight management to brain power
and even helping you achieve more when you work blood glucose levels.
out! A low GI diet uses the glycemic
We hope you enjoy your GI journey! index to determine the quality
of carbohydrates – how quickly
the body digests, absorbs
and metabolises them. It’s a

Contents
scientifically proven way to
determine which carbohydrates
are healthiest for us.
What is GI............................................. 3
Tested carbohydrate foods are
Health Benefits................................... 4 given a score on a scale of 1-100.
Foods with a score of 55 and
Low GI Day On A Plate...................... 8 under are low GI.

Understanding Portions....................9
7-Day Meal Plan................................ 10
Top Tips..............................................28
Simple Swaps....................................30 TOP TIP

arb
GI Symbol Products..........................32
L o w GI vs L o w C
Low GI and low carb are often confused, but it’s
important to remember that they are not the same.
‘Lower carbohydrate’ does not mean ‘lower GI’, as
you could eat a small amount of carbohydrate, but
this may still be a high GI food. Low carbohydrate
looks at the quantity of carbohydrates that are
eaten, whereas low GI looks at the quality of the
carbohydrate and how your body responds to it.
LOW GI Health Benefits 4 LOW GI Health Benefits 5

Health Benefits
Blood glucose levels (BGLs) are a measure 
of the glucose in your bloodstream. Glucose
enters your bloodstream when you eat carbs –
either starches (e.g. potatoes and grains)
A low GI diet is a simple and effective or sugars (e.g. sucrose, lactose, fructose).
way to prevent and manage a range
of health conditions.

High can trigger hunger, leave you

GI
feeling flat and may lead to health
Improve issues such as Type 2 diabetes,
concentration obesity, high blood pressure,
Promote eye health
and prevent age-related stroke and heart disease

Blood glucose levels

macular degeneration, a
leading cause of blindness

Low
Reduce the risk of
developing type 2 diabetes gives sustained
Reduce acne and heart disease
GI energy, helps
manage weight

Increase physical
Reduce breast performance by Time 1 hour 2 hours
cancer risk extending endurance

Manage weight

How do BGLs
relate to diabetes?
Manage
Sustained Polycystic Ovarian
energy Syndrome

Diabetes is a condition where there is a

Improve pregnancy
consistently high level of glucose in the blood.
outcomes
The most common type of diabetes, Type 2, is the world’s
fastest growing chronic disease with 552 million people
estimated to be living with the condition by 2030.
The good news is that a low GI diet not only helps prevent Type
2 diabetes but is a great choice to help manage the condition
too.

THE DIFFERENT TYPES OF DIABETES
Type 2
Type 2 diabetes accounts
for 85% of all diabetes. It is a
progressive condition in which
the body has reduced levels
of insulin (insulin deficiency)
and / or the body becomes
unable to use insulin properly
(insulin resistance). It is closely
connected with diet and
lifestyle, but also has strong
genetic and family-related risk
factors.
Gestational
Gestational diabetes is a
temporary condition that is
diagnosed when higher than
normal blood glucose levels
first appear during pregnancy.
It affects approximately 5-10%
of all pregnancies. Once
the pregnancy is over blood
glucose levels often return
to normal. However, some
women continue to have high
blood glucose levels, and both
mum and bub have a higher
risk of developing diabetes in
later life.
6 LOW GI Health Benefits 7
The CSIRO Total Wellbeing Diet is
a higher protein, low GI eating plan
P re-diabetes scientifically formulated by Australia's
national science agency, the CSIRO. www.totalwellbeingdiet.com
Pre-diabetes is a condition in
which blood glucose levels are
higher than normal, although
not high enough to be
diagnosed as Type 2 diabetes.
Pre-diabetes often shows no
signs or symptoms. Without
sustained lifestyle changes, My doctor told me I had Type 2 Diabetes, following a
including healthy eating, routine blood test. He also explained that my blood
increased activity and losing pressure was also affected by my weight. I had come
weight, approximately one in to the point where my long-term health was in real
three people with pre-diabetes jeopardy and I was the only one who could really
will go on to develop Type 2 change that.
diabetes.
I signed up to the CSIRO Total Wellbeing Diet to their
special edition for Type 2 diabetes program. My GP
thoroughly endorsed the program and encouraged me,
especially in the first few months. I carefully followed
the high protein low GI recipes and made sure I
weighed my food and stayed on track.
Type 1 My health is so much better now that I’ve lost the
weight. My sugar levels are well within normal range
Type 1 diabetes usually now. I feel as if I’m 10 years younger! In the past it was
develops in childhood always me who couldn’t join in, but now I’m usually the
or adolescence, but can first to get going.
develop at any age. It occurs
when the immune system
Lyn Zollo
mistakenly destroys its own
insulin producing cells in the
pancreas, meaning no, or very Age: 60
little, insulin is released into the South Australia
body. As a result blood glucose Weight loss: 68kg
builds up in the blood instead
of being used as energy. Type 1
diabetes is treated with insulin,
but meal planning and low
GI carbs help to keep blood
glucose at the right levels.
LOW GI Day On A Plate 8 LOW GI Understanding Portions 9

Low GI day Understanding

on a plate portions
Ideally, each meal should be
half veggies or salad, quarter Low GI Snacking
lean protein and a quarter low
GI carbs. carbohydrates portion
S EED
BAR

examples
Packaged low GI
Handful
snacks less than
of nuts
600kj

One tub
of yoghurt

Two tablespoons BAR

S EED
One piece One slice of
of hummus with bread
of fruit vegetable sticks RA
DAB R
S EEB
S EED

BAR
S EED

Main meal
portions Fistful of low GI
carbohydrates
Thumb of
healthier oils

Vegetables Lean
and salad protein Two handfuls of
Palm size of vegetables and/or
lean protein salad

AR
 10 LOW GI 7-Day Meal Plan 11

Monday

Breakfast Snack #1
Overnight Chia Porridge 1/2 cup cottage cheese mixed with
1/2 teaspoon vanilla extract and ½
Mix 1/3 cup rolled oats, 1 tablespoon cup chopped fruit.
chia seeds, a pinch of cinnamon
and 1 cup reduced fat milk and Nutrition info
leave overnight to soak. Heat

7-Day
per serve
the next morning and then swirl
kJ/cal 740/177
through 1/4 cup reduced fat yoghurt
and 1 tablespoon no added Protein (g) 16.5

sugar strawberry jam and top Fat (g) 3.3

with 4 sliced strawberries and 11/2 Saturated fat (g) 1.9

Low GI
tablespoons flaked almonds. Carbohydrate (g) 17.0
Sugar (g) 15.5
Nutrition info

Dinner
Dietary fibre (g) 2.1
Sodium (mg) 245
per serve
Potassium (mg) 335

Meal Plan
kJ/cal 2015/481
Protein (g) 23.0
Vegetable Dahl
Fat (g) 19.0
Saturated fat (g) 3.7 RECIPE ON PAGE 20
Carbohydrate (g) 50.0
Sugar (g) 34.0 1 portion of vegetable dahl topped
Dietary fibre (g) 10.5 with 2 tablespoons reduced fat
Sodium (mg) 132 plain yoghurt.
Potassium (mg) 1002
Nutrition info
per serve
Energy (kJ/Cal) 1408.8/337.1
Protein (g) 19.1
Fat – total (g) 5.4

Lunch
Saturated Fat (g) 0.8g
Carbohydrate – total (g) 42.4
Sugar (g) 9.8
Dietary Fibre (g) 14.6

Snack #2
Tofu with Sodium (mg) 33.5

Vietnamese Coleslaw Potassium (mg) 1056

RECIPE ON PAGE 18
1/4 cup canned tuna or salmon with
Pan fried tofu with with a soba 2 wholegrain crispbread and a
noodle Vietnamese style coleslaw. handful of cherry tomatoes.

Nutrition info Nutrition info

per serve per serve
Energy (kJ/Cal) 2007/480.3 kJ/cal 706/169
These recipes meet the Diabetes Recipe and Cookbook Assessment Guidelines Protein (g) 25.8 Protein (g) 14.3
developed by Diabetes Victoria on behalf of the Australian Diabetes Organisations Fat – total (g) 12.8 Fat (g) 5.0
Dietitians Group (ADOD), and the diabetes state and territory organisations. Saturated Fat (g) 1.8g Saturated fat (g) 0.1
Carbohydrate – total (g) 53.1 Carbohydrate (g) 14.1
Please note the serving size listed is a guide only. Consider your own individual Sugar (g) 13.9 Sugar (g) 2.7
nutrient and carbohydrate requirements and adjust the serving size as needed. Dietary Fibre (g) 19.8 Dietary fibre (g) 5.1
If you are unsure of your requirements consult an Accredited Practising Dietitian Sodium (mg) 431.6 Sodium (mg) 311
(APD) for advice. Potassium (mg) 1161 Potassium (mg) 365
LOW GI 7-Day Meal Plan 12 LOW GI 7-Day Meal Plan 13

Tuesday Wednesday

Breakfast Snack #1 Breakfast Snack #1

Banana on Toast
2 slices low GI wholegrain toast
Dinner 1 tub (170g) reduced fat plain
yoghurt with 150g fresh blueberries.
Breakfast Parfait
In a glass layer 1 cup reduced
1/3 cup trail mix (made with mixed
nuts, dried fruit and seeds) and a
piece of fruit.
topped with 1 mashed banana, 20g Nutrition info fat yoghurt mixed with a pinch of
Lamb Kofta with
walnuts, a pinch of cinnamon and 1 mixed spice, 1/2 cup granola, 1/2 Nutrition info
teaspoon drizzled low GI honey. Potato Wedges and per serve
grated apple and 4-6 chopped
Tomato Salad kJ/cal 737/176
strawberries in alternate layers. per serve

Nutrition info Protein (g) 12.1 kJ/cal 1022/244

2 x 100g lamb kofta grilled with Fat (g) 0.7 Nutrition info Protein (g) 6.3
per serve 1 medium low GI potato cut into Saturated fat (g) 0.3 Fat (g) 14.3
kJ/cal 2051/490 wedges and baked with 1 teaspoon Carbohydrate (g) 27.0
per serve
Saturated fat (g) 2.0

Dinner
Protein (g) 13.5 extra virgin olive oil. Served with Sugar (g) 26.2
kJ/cal 1607/384
Carbohydrate (g) 21.3
Fat (g) 20.7 a tomato salad made from 1 large Dietary fibre (g) 2.7
Protein (g) 22.0
Sugar (g) 19.4
Saturated fat (g) 1.6 diced tomato, 1/8 red onion diced, Sodium (mg) 80
Fat (g) 4.5
Dietary fibre (g) 4.2
Carbohydrate (g) 58.1 1/4 cucumber diced, 2 tablespoons Saturated fat (g) 1.0
Sodium (mg) 8.5
Sugar (g) 25.8 chopped parsley, 2 teaspoon extra
Potassium (mg) 602
Carbohydrate (g) 58.0 Lentil and kale stew Potassium (mg) 404
Dietary fibre (g) 9.3 virgin olive oil, 1 teaspoon of red Sugar (g) 33.6 RECIPE ON PAGE 21
Sodium (mg) 307 wine vinegar. Dietary fibre (g) 6.0
Potassium (mg) 609 Sodium (mg) 419 1 portion of lentil and kale stew
Nutrition info Potassium (mg) 1106 with 1/2 a tablespoon pesto swirled
per serve through.
kJ/cal 2232/533
Protein (g) 35.9 Nutrition info
Fat (g) 24.6
per serve
Saturated fat (g) 5.3
Energy (kJ/Cal) 1423.8/340.7
Carbohydrate (g) 34.8

Lunch
Protein (g) 22.5
Sugar (g) 11.4
Fat – total (g) 4.6
Dietary fibre (g) 13.2

Lunch
Saturated Fat (g) 1.5
Sodium (mg) 424
Carbohydrate – total (g) 43.3
Potassium (mg) 1977
Tuna and Sugar (g) 11.6

Butter Bean Salad Dietary Fibre (g) 17

Hummus, Chickpea Sodium (mg) 560
Made with 95g can of tuna, 100g
and Salad Wrap Potassium (mg) 966

Snack #2
canned no added salt butter beans,

Snack #2
1 low GI wrap filled with 1/4 cup 1/2 a chopped red onion, a chopped
hummus, 1/2 sliced cucumber, 1/2 tomato and a tablespoon of fresh
grated carrot, 1/4 sliced avocado, chopped parsley. Dress with a
30g alfalfa sprouts, 25g oven teaspoon of balsamic vinegar and 2 wholegrain crispbreads topped
roasted chickpeas and a squeeze 30g almonds and tablespoon of extra virgin olive oil. with 1/4 mashed avocado and 4
of lemon juice. a piece of fruit. slices tomato.

Nutrition info Nutrition info Nutrition info Nutrition info

per serve per serve 2184/522 per serve per serve
kJ/cal 2167/518 kJ/cal 1043/249 kJ/cal 1949/413 kJ/cal 672/161
Protein (g) 18.6 Protein (g) 7.1 Protein (g) 31.1 Protein (g) 3.5
Fat (g) 22.8 Fat (g) 17.5 Fat (g) 25.3 Fat (g) 9.1
Saturated fat (g) 4.0 Saturated fat (g) 1.2 Saturated fat (g) 4.2 Saturated fat (g) 2.0
Carbohydrate (g) 51.8 Carbohydrate (g) 14.0 Carbohydrate (g) 22.3 Carbohydrate (g) 13.7
Sugar (g) 7.3 Sugar (g) 11.6 Sugar (g) 10.7 Sugar (g) 1.9
Dietary fibre (g) 16.2 Dietary fibre (g) 4.5 Dietary fibre (g) 10.1 Dietary fibre (g) 4.8
Sodium (mg) 481 Sodium (mg) 3 Sodium (mg) 413 Sodium (mg) 74
Potassium (mg) 525 Potassium (mg) 414 Potassium (mg) 956 Potassium (mg) 404
LOW GI 7-Day Meal Plan 14 LOW GI 7-Day Meal Plan 15

Thursday Friday

Breakfast Snack #1 Breakfast Snack #1

Cheesy Baked Eggs with 1 apple sliced and topped with Tropical Breakfast Bowl 140g tub peaches with 1 tub (170g)
1 tablespoon nut butter. reduced fat plain yoghurt mixed
Tomato and Spinach Mix and cook ½ cup rolled oats, with 1/2 teaspoon vanilla extract and
SEE RECIPE ON PAGE 24 Nutrition info 1 cup reduced fat milk and 1 topped with 1 tablespoon granola.
tablespoon flax seeds. Top with 1/2
per serve sliced banana, 1/4 chopped mango,
1 dish of cheesy baked eggs with
kJ/cal 942/225 1 passionfruit, 1 tablespoon coconut
tomato and spinach. Serve with 1
Protein (g) 4.6
Nutrition info
slice low GI wholegrain toast. flakes and 1 tablespoon chia seeds.
Fat (g) 12.5 per serve

Nutrition info Saturated fat (g) 1.5 Nutrition info kJ/cal 810/194

Dinner
Carbohydrate (g) 20.5 Protein (g) 12.8
per serve per serve
Sugar (g) 19.8 Fat (g) 1.2
kJ/cal 1426/340 kJ/cal 2209/528
Dietary fibre (g) 6.5 Saturated fat (g) 0.4
Protein (g) 24.7 Protein (g) 21.7
Sodium (mg) 92 Carbohydrate (g) 27.9
Fat (g) 17.6 Grilled Salmon Potassium (mg) 200
Fat (g) 19.5
Sugar (g) 23.6
Saturated fat (g) 6.3 Saturated fat (g) 5.6
150g piece salmon pan-fried and Dietary fibre (g) 2.4
Carbohydrate (g) 17.2 Carbohydrate (g) 56.9
served with 11/2 cups steamed Sodium (mg) 111
Sugar (g) 4.1 Sugar (g) 30.0
broccoli and snow peas and Potassium (mg) 731

Dinner
Dietary fibre (g) 6.5 Dietary fibre (g) 18.2
1 boiled low GI potato mixed with Sodium (mg) 123
Sodium (mg) 562
1 teaspoon butter and 1 tablespoon
Potassium (mg) 526 Potassium (mg) 1093
chopped chives.

Lunch
Homemade Veggie Pizza
Nutrition info
1 regular low GI wrap topped with
per serve
2 tablespoon tomato passata, 1 cup
kJ/cal 2140/511
Protein (g) 42.0
Potato Frittata and Salad sliced vegetables (e.g. mushroom,
capsicum, zucchini), 15g marinated
Fat (g) 24.4 1 x 450g piece of potato frittata artichoke (drained) and 1/4 cup
Saturated fat (g) 6.7 (Made with 250g diced low GI grated, reduced-fat cheddar
Carbohydrate (g) 26.9 potato, 1 sliced red onion, 2 cups

Lunch
cheese. Bake in a pre-heated oven
Sugar (g) 4.7 sliced mushrooms, 4 cups baby at 180 degrees for 10-12 mins or
Dietary fibre (g) 7.0 spinach, 1 large zucchini grated, until golden and bubbly.
Sodium (mg) 142 2 rashers reduced fat bacon,
Potassium (mg) 1789 mixed with 8 eggs, 1/2 cup reduced Nutrition info
Tofu Sushi Bowl fat ricotta, 1/4 cup reduced fat

Snack #2
per serve

Snack #2
SEE RECIPE ON PAGE 25 grated tasty cheese and 160ml
reduced fat milk). Serve with 2 kJ/cal 1229/294

Made with marinated tofu with low cups mixed lettuce and 6 sliced Protein (g) 19.3

GI brown rice, cucumber, carrot, cherry tomatoes, dressed with a Fat (g) 6.9
avocado, edamame, nori and 1 hard boiled egg and 1 cup tablespoon of extra virgin olive oil Saturated fat (g) 3.7 50g portion spicy roasted
sesame seeds. chopped raw veggies. and lemon juice. Carbohydrate (g) 33.8 chickpeas and a piece of fruit.
Sugar (g) 5.4
Nutrition info Nutrition info Nutrition info Dietary fibre (g) 7.8 Nutrition info
Sodium (mg) 557
per serve per serve per serve per serve
Potassium (mg) 449
kJ/cal 2232/533 kJ/cal 547/131 kJ/cal 1974/472 kJ/cal 948/227
Protein (g) 22.5 Protein (g) 12.7 Protein (g) 28.6 Protein (g) 9.0
Fat (g) 21.0 Fat (g) 3.4 Fat (g) 30.9 Fat (g) 8.1
Saturated fat (g) 3.6 Saturated fat (g) 2.0 Saturated fat (g) 7.0 Saturated fat (g) 0.8
Carbohydrate (g) 54.6 Carbohydrate (g) 9.3 Carbohydrate (g) 15.2 Carbohydrate (g) 26.8
Sugar (g) 12.4 Sugar (g) 9.3 Sugar (g) 8.6 Sugar (g) 4.4
Dietary fibre (g) 12.1 Dietary fibre (g) 5.6 Dietary fibre (g) 7.1 Dietary fibre (g) 6.6
Sodium (mg) 600 Sodium (mg) 237 Sodium (mg) 584 Sodium (mg) 116
Potassium (mg) 412 Potassium (mg) 522 Potassium (mg) 1406 Potassium (mg) 54
LOW GI 7-Day Meal Plan 16 LOW GI 7-Day Meal Plan 17

Saturday Sunday

Breakfast Snack #1 Breakfast Snack #1

Veggie Omelette 1/4 cup hummus with raw veggies Apple Pie Oatmeal Mini-smoothie (blend 1/2 cup milk,
(carrot, celery, cucumber, capsicum, 1/4 cup yoghurt, 1/3 cup fruit, 1
Made with 2 eggs, 20g reduced snap peas). Cook 1/2 cup rolled oats with 11/2 tablespoon rolled oats).
fat cheese, 3 slices tomato, 1 cup cups reduced fat milk and 1/8
baby spinach and 1/2 cup sliced Nutrition info teaspoon mixed spice, 1/4 cup apple Nutrition info
mushrooms. Serve over 2 slices juice, 1/2 chopped apple. Serve with
per serve per serve
low GI wholegrain toast. 1/2 cup reduced fat yoghurt and a
kJ/cal 976/233 kJ/cal 578/138
sprinkle of cinnamon.
Nutrition info Protein (g) 6.9 Protein (g) 10.2
Fat (g) 13.9 Fat (g) 2.4
per serve
Saturated fat (g) 1.6 Nutrition info Saturated fat (g) 1.3

Dinner
kJ/cal 1756/419
Carbohydrate (g) 15.6 Carbohydrate (g) 16.8
Protein (g) 30.8 per serve
Sugar (g) 9.9 Sugar (g) 13.2
Fat (g) 18.7 kJ/cal 1936/463
Dietary fibre (g) 9.1 Dietary fibre (g) 2.0
Saturated fat (g) 5.1 Protein (g) 28.2

Dinner
Sodium (mg) 261 Sodium (mg) 79
Carbohydrate (g) 27.2
Potassium (mg) 598
Fat (g) 8.8 Chicken Meatballs Potassium (mg) 492
Sugar (g) 3.0 Saturated fat (g) 4.1
and Pasta
Dietary fibre (g) 8.4 Carbohydrate (g) 62.4
Sodium (mg) 588 Sugar (g) 40.1 SEE RECIPE ON PAGE 22
Potassium (mg) 851
Beef Tacos Dietary fibre (g) 6.0
Sodium (mg) 207 1 serve of baked chicken meatballs
Made with 2 low GI tortillas, 60g
in a tomato and vegetable sauce
cooked lean beef mince, 1/4 cup Potassium (mg) 1302
over al dente pasta.
salsa, 1/4 cup black beans, ½ cup
lettuce, 1/2 chopped tomato and 1
Nutrition info
tablespoon grated cheese.
per serve
Nutrition info kJ/cal 2310/552

Lunch
Protein (g) 38.5

Lunch
per serve
Fat (g) 12.9
kJ/cal 1356/324
Saturated fat (g) 3.1
Protein (g) 26.6
Carbohydrate (g) 61.0
Fat (g) 7.1
Creamy Mustard Saturated fat (g) 3.3 Plant-based Burrito Bowl Sugar (g) 6.3

Snack #2
Chicken Wrap Carbohydrate (g) 34.2
In a bowl add 3/4 cup cooked
Dietary fibre (g) 16.2
Sodium (mg) 425
Mix 100g chopped cooked chicken Sugar (g) 5.5 quinoa, 1 cup of black bean and Potassium (mg) 882

Snack #2
breast with 3 teaspoons reduced Dietary fibre (g) 6.7 corn mix (heated with a pinch of
fat mayonnaise and 1/2 teaspoon of Sodium (mg) 519 smoked paprika and an optional
Dijon mustard. Fill a low GI wrap Potassium (mg) 626 1 Strawberry and pinch of chilli powder), 1/4 cup salsa,
with the chicken mix and 1 cup Ricotta Scone Cake 1/4 cup guacamole, 1/4 cup reduced
mixed salad leaves. Serve with a fat yoghurt and a wedge of lime. 1 slice low GI toast and 1
piece of fruit. SEE RECIPE ON PAGE 26
tablespoon peanut butter.

Nutrition info Nutrition info Nutrition info Nutrition info

per serve per serve per serve per serve
kJ/cal 1697/405 kJ/cal 943/225 kJ/cal 2019/482 kJ/cal 1066/255
Protein (g) 38.7 Protein (g) 9.3 Protein (g) 19.4 Protein (g) 10.1
Fat (g) 5.1 Fat (g) 6.0 Fat (g) 14.8 Fat (g) 15.8
Saturated fat (g) 1.6 Saturated fat (g) 1.7 Saturated fat (g) 3.0 Saturated fat (g) 2.6
Carbohydrate (g) 46.1 Carbohydrate (g) 31.5 Carbohydrate (g) 59.8 Carbohydrate (g) 16.4
Sugar (g) 15.4 Sugar (g) 11.6 Sugar (g) 13.1 Sugar (g) 2.8
Dietary fibre (g) 8.1 Dietary fibre (g) 3.6 Dietary fibre (g) 13.7 Dietary fibre (g) 4.2
Sodium (mg) 497 Sodium (mg) 147 Sodium (mg) 531 Sodium (mg) 271
Potassium (mg) 661 Potassium (mg) 393 Potassium (mg) 1006 Potassium (mg) 245
LOW GI 7-Day Meal Plan 18 19

Tofu with
Vietnamese Coleslaw
RE
CIPE
SERVES: 4-6 TIME: 20 minutes

Method
Ingredients 1. Drain the tofu and then press between a few pieces of
paper towel to remove any excess moisture. (To make
For the tofu
sure you get all the moisture out, you might like to put the
• 400g firm tofu tofu wrapped in paper towel between two heavy plates
• 1 tsp oil (olive, vegetable, for 20 minutes)
or peanut oil) 2. Cut the tofu longways into 1.5 cm slices and then cut
For the coleslaw those slices in half

• 8 cups pre-made
coleslaw (OR finely slice
3 cups green cabbage,
3 cups red cabbage, 1
medium red capsicum, 2
large carrots)
• 2 spring onions, thinly
sliced
• 2 cups bean sprouts,
washed and drained
• ¼ cup mint leaves
• ¼ cup coriander leaves
• 720g cooked soba
noodles (approx. 4
packets), prepared
according to packet
For the dressing
• 21/2 tsp extra virgin olive
oil
• 1/2 tsp sesame oil
• 2 garlic cloves, peeled
and grated
• 1 tbs rice vinegar (or other
vinegar)
• Juice of 1-2 limes
• 3 tbs toasted unsalted
3. Finely slice the green cabbage, red cabbage, capsicum,
and carrot if not using a pre-prepared bag of coleslaw
4. Heat the 1 teaspoon of oil in a frypan over a medium heat.
Add the tofu slices and pan-fry for 2-3 minutes flipping
the slices to ensure they become golden but not burnt
5. In a shallow bowl, whisk together the olive oil, sesame oil,
garlic and rice vinegar and then add lime juice depending
on your tastes
6. In a large bowl add all the coleslaw ingredients and
dressing and mix gently but well to combine
7. To serve, divide the coleslaw into bowls and top with the
pan-fried tofu and peanuts (if using)
Notes
Analysed based on making 4 serves with 2 limes
and 3 tablespoons unsalted peanuts
Nutrition info
per serve
Energy (kJ/Cal) 2007/480.3
Protein (g) 25.8g
Fat – total (g) 12.8g
Saturated Fat (g) 1.8g

peanuts to serve Carbohydrate – total (g) 53.1g

Sugar (g) 13.9g
(optional)
Dietary Fibre (g) 19.8g
Sodium (mg) 431.6
Potassium (mg) 1611
LOW GI 7-Day Meal Plan 20 LOW GI 7-Day Meal Plan 21

Vegetable Dahl Lentil and Kale Stew

RE RE
CIPE CIPE
SERVES: 4 TIME: 45 minutes SERVES: 4 TIME: 45 minutes

Ingredients Ingredients
• 1 tbs olive oil • 2 tsp olive oil
(or vegetable oil) (or vegetable oil)
• 1 medium brown onion, • 1 medium brown onion,
finely chopped finely chopped
• 2 garlic cloves, • 1 large carrot, diced
peeled and grated • 2 garlic cloves, peeled
• 2 tsp fresh ginger, grated and grated
• 1 tsp ground turmeric • ½ tsp ground turmeric
• 1 tbs garam masala • ½ tsp ground cumin
• 1/2 tsp chilli powder • ½ tsp ground coriander
(optional) • ½ tsp chilli flakes
• 11/2 cups dried red lentils, (optional)
rinsed, drained • 11/2 cups dried whole
Method Method
• 1 cup cauliflower florets green lentils
• ¾ cup green beans, 1. Heat the oil in a large saucepan over a medium heat. Add • 400g can no added salt 1. Heat the oil in a large saucepan. Add the onion and
sliced the onion. Cook, stirring, until softened. Add the garlic, diced tomatoes carrot. Cook, stirring, until the onion has softened.
ginger, turmeric, garam masala and chilli. Cook, stirring, Add the garlic, turmeric, cumin, coriander, and chilli
• 1 large carrot, diced for 1 minute or until the spices smell fragrant • 3 cups salt reduced flakes (if using). Cook, stirring, for 1 minute or until the
• 3 tomatoes, coarsely vegetable stock spices smell fragrant
chopped 2. Add the lentils, cauliflower, beans, carrot, tomato, and • 3 cups water
water to the saucepan and stir well. Bring the mixture to 2. Add the lentils, canned tomato, vegetable stock and
• 4 cups water the boil, then reduce the heat to low and simmer gently • 1 bunch kale, stems water to the saucepan and stir well. Bring the mixture
• Chobani no-fat plain for 30-35 minutes or until the lentils are very soft removed and leaves to the boil, then reduce the heat to low and simmer
yoghurt to serve roughly chopped gently for 20-25 minutes or until the lentils are about
(optional) 3. Serve with 2 tablespoons yoghurt per person • Juice from 1 lemon 90% tender
(around 3 tbs)
3. Add the kale, lemon juice and pepper and stir well.
• ½ tsp ground black Cook until the kale is just wilted
pepper
• 2 tablespoons pesto, 4. Serve with ½ tablespoon of pesto swirled through
divided each bowl of stew

Nutrition info Nutrition info

per serve per serve
Energy (kJ/Cal) 1408.8/337.1 Energy (kJ/Cal) 1423.8/340.7
Protein (g) 19.1 Protein (g) 22.5
Fat – total (g) 5.4 Fat – total (g) 4.6
Saturated Fat (g) 0.8 Saturated Fat (g) 1.5
Carbohydrate – total (g) 42.4 Carbohydrate – total (g) 43.3
Sugar (g) 9.8 Sugar (g) 11.6
Dietary Fibre (g) 14.6 Dietary Fibre (g) 17
Sodium (mg) 33.5 Sodium (mg) 560
Potassium (mg) 1056 Potassium (mg) 966
LOW GI 7-Day Meal Plan 22 LOW GI 7-Day Meal Plan 23

Chicken Meatballs
and Pasta
RE
CIPE
SERVES: 4 TIME: 40 minutes

Ingredients
For the meatballs
• 500g chicken mince
• 1 garlic clove, peeled and
grated
• 1/4 cup dried breadcrumbs
made from low GI bread
• 1 tbs fresh flat leaf
parsley, finely chopped
• 1 tsp Dijon mustard
• 1 medium egg
• Olive oil spray
Method
For the meatballs
1. Preheat oven to 180°C (fan forced). Line a baking tray
with baking paper
2. Place all meatball ingredients except the olive oil spray
in a bowl and mix well
3. Scoop heaped tablespoons of mixture and roll into balls
and place on the tray
4. Spray the tray of meatballs with the olive oil spray, then
bake for 25 minutes until golden brown, turning them
mid-way to ensure all sides get browned
5. While the meatballs are baking, prepare the sauce

For the sauce For the sauce

• 1 tsp extra virgin olive oil
• 1 small brown onion,
finely chopped
• 1 small carrot, small dice
• 2 sticks celery, small dice
• 2 garlic cloves, peeled
and grated
• 1 medium zucchini, small
dice
• 400g can no added salt
diced tomatoes
• 1 tsp Italian herbs
• 1/2 tsp salt
• 1/2 tsp black pepper
• ¼ cup water (optional)
6. Heat olive oil in a large high sided frypan over a medium
heat. Add onions carrot and celery and cook for 6-8
minutes, stirring until the veggies soften slightly
7. Add the garlic and zucchini and cook, stirring for another
minute
8. Add the diced tomatoes and stir well to combine, then
bring to the boil
9. Turn down the heat and simmer for 10-15 minutes until all
the veggies are soft (if the sauce is getting too thick or
dry, you can add the optional water)
10. Add the baked meatballs, salt, pepper, and dried herbs
and mix well to combine
To assemble
11. Divide the cooked pasta between four bowls

For serving 12. Divide chicken meatball sauce over the four bowls
of pasta
• 320g pasta, cooked al
dente
Nutrition info
TOP TIP
per serve Carbohydrate – total (g) 61.0
Energy (kJ/Cal) 2310/552 Sugar (g) 6.3
Protein (g) 38.5 Dietary Fibre (g) 16.2 Pasta is low GI if cooked al dente.
Fat – total (g) 12.9 Sodium (mg) 425
Saturated Fat (g) 3.1 Potassium (mg) 882
LOW GI 7-Day Meal Plan 24 LOW GI 7-Day Meal Plan 25

Cheesy Baked Eggs Tofu Sushi Bowls

with Tomato and Spinach
RE RE
CIPE CIPE
SERVES: 4 TIME: 30 minutes SERVES: 4 TIME: 25 minutes

Ingredients Ingredients
• 4 cups baby spinach
For the marinated tofu
• 400g can no added salt
• 450g packet firm tofu
canned tomatoes
• ¼ cup mirin
• Chilli flakes (optional)
• 3 tbs sodium reduced soy
• 4 cubes goat’s cheese
sauce or tamari
• 8 eggs
• 1 tbs rice wine vinegar
• 4 slices grainy low GI
• 1 tsp low GI honey
bread, toasted
• 2 tsp grated fresh ginger
• 1 tsp sesame oil

For the sushi bowls

• 3 cups cooked low GI
Method brown rice Method
1. Preheat oven to 180°C (fan forced) • 1 cucumber, sliced into 1. Drain the tofu and then press between a few pieces of
sticks paper towel to remove any excess moisture. (To make
2. Put the spinach in a colander, then pour over 2 cups of sure you get all the moisture out, you might like to put the
• 1 carrot, peeled into
boiling water to wilt the leaves tofu wrapped in paper towel between two heavy plates
ribbons
3. Squeeze the spinach to remove excess water, then divide for 20 minutes)
• 1 avocado, sliced
between 4 small ovenproof dishes 2. Cut the tofu into small cubes (around 2-3cm)
• 1 cup edamame
4. Mix the tomatoes with the chilli flakes (if using) and then • 2 sheets nori, sliced into 3. In a shallow bowl, whisk together the tofu marinade
divide between the 4 dishes with the spinach. Crumble ribbons (optional) ingredients and then add tofu cubes. Mix gently to coat
one cube of goat’s cheese over each dish the tofu and leave to marinade for 15 minutes
• 1 tbs toasted sesame
5. Make two small wells in the centre of each dish and crack seeds (optional)
4. Meanwhile, prepare the remaining bowl ingredients
an egg into each well • Pickled ginger (optional) (cucumber, carrot, avocado, and nori, sesame seeds and
6. Bake for 12-15 mins or more depending on how you like ginger if using)
your eggs 5. Remove the tofu but keep the marinade liquid
7. Serve with a piece of toasted low GI bread cut into 6. To assemble the bowls: divide the cooked low GI brown
Nutrition info soldiers for scooping into the eggs Nutrition info rice, sliced cucumber, carrot ribbons, sliced avocado,
per serve per serve edamame, and tofu into four bowls. Drizzle the leftover
Energy (kJ/Cal) 1426/340 Energy (kJ/Cal) 2232/533 marinade over the bowls
Protein (g) 24.7 Protein (g) 22.5
Fat – total (g) 17.6 Fat – total (g) 21 7. Top each of the bowls with the sliced nori and toasted
Saturated Fat (g) 6.3 Saturated Fat (g) 3.6 sesame seeds and pickled ginger if using
Carbohydrate – total (g) 17.2 Carbohydrate – total (g) 54.6
Sugar (g) 4.1 Sugar (g) 12.4
Notes
Dietary Fibre (g) 6.5 Dietary Fibre (g) 12.1
Sodium (mg) 562 Sodium (mg) 600 You can also lightly pan fry the tofu for about 10 mins
Potassium (mg) 526 Potassium (mg) 412
LOW GI 7-Day Meal Plan 26 LOW GI 7-Day Meal Plan 27

Strawberry Ricotta
Scone Cakes
RE
CIPE
SERVES: 4 TIME: 50 minutes

Method
Ingredients
To make the scone cakes
For the scone cakes 1. Preheat oven to 180°C (fan forced). Line a baking tray
• 1 cup (135g) spelt flour with baking paper
• 1 tsp baking powder 2. Sift spelt flour and baking powder into a bowl. Stir in
• 3 tsps sugar the sugar
• 1 ½ tbs reduced fat 3. Add the reduced fat spread and rub into the flour mixture
spread until the mixture looks like breadcrumbs
• ½ tsp vanilla essence
4. Make well in the centre of the flour mixture. Add vanilla
• 100ml reduced fat essence and 100ml of the buttermilk. Use a flat-bladed
buttermilk knife to mix until dough just comes together
• 10ml reduced fat
5. Turn dough out onto a lightly floured surface. Gently
buttermilk, extra
knead until smooth and then shape dough into a 1.5-2cm
For the strawberry and thick disc
ricotta filling
6. Use a 6.5cm round cutter to cut 4 rounds from dough
• 150g fresh strawberries, (you might need to reshape the scraps to get all 4 rounds)
stems removed
7. Place the dough rounds, just touching, on prepared tray.
• 1 tbs no added sugar Brush with the 10ml extra buttermilk
strawberry jam
• 80g low-fat fresh ricotta 8. Bake for 18-20 minutes or until cooked through and
golden. Cool completely
• 1/2 tsp vanilla essence
9. While the scones are baking, prepare the filling

To make the filling

10. Slice the strawberries and place in a heatproof bowl
11. Place jam in a small saucepan over low heat. Stir
for 2 minutes or until it becomes a smoother syrupy
consistency. Cool for 2 minutes then pour over sliced
strawberries. Set mixture aside for 10 minutes to mingle
Nutrition info 12. In a separate bowl, whip together the ricotta and vanilla
per serve essence
Energy (kJ/Cal) 943/225
Protein (g) 9.3 To assemble
Fat – total (g) 6.0
Saturated Fat (g) 1.7 13. Halve the scone cakes. Spread bases with vanilla ricotta,
Carbohydrate – total (g) 31.5 then add strawberry mixture and the scone cake top
Sugar (g) 11.6
Dietary Fibre (g) 3.6
Sodium (mg) 147
Potassium (mg) 393
LOW GI Top Tips 28 LOW GI Top Tips 29

Top Tips

Cool it
Go H2O The process of cooking and
then cooling potatoes, pasta
Make water your first choice. and rice increases the resistant
Avoid sugary drinks and drink no starch content and lowers their
more than one to two glasses of GI. Resistant starch is good for
alcohol a day. gut health because it acts as a
prebiotic to feed good gut bacteria.

Lovely
Dairy good legumes
Legumes, such as dried and
Most dairy products – including canned beans, lentils and
milk and yoghurt – are low GI.
They’re also important sources of
chickpeas, are all low GI and High Gi
nutrient rich while also providing
protein and calcium. For alternative
dairy products, calcium-enriched
good levels of protein and fibre.
Add them to salads, casseroles
Low Gi
soy milk is your best option, rather or bolognese, or make a quick
than rice milk which is higher GI. and easy dip using canned beans
and eat with crunchy vegetables.
Clever Another trick is to replace half your
mashed potatoes with cannellini Swap the
combinations beans.
spuds
Did you know that food acids can Going low GI doesn’t mean you
help to lower GI? Adding vinegars have to give up potatoes, just
to salads, having yoghurt with switch to the lower GI alternative.
cereal or squeezing lemon juice on Look for the lower GI potatoes that
vegetables can help lower the GI of carry the Symbol, or sweet potato.
your meal.
LOW GI SIMPLE SWAPS 30 LOW GI SIMPLE SWAPS 31

Breakfast Cereal
Simple Swaps
Breads Breads - swap
Breads

Instead of Try
High GI puffed cereal and Rolled or steel cut oats, natural style
flaked cereal, quick or instant oats muesli, bircher style muesli or low
GI breakfast bars

Savory snacks
Savoury Snacks
Savory snacks - swap

Instead of
Soft white bread, light and airy
wholemeal bread, bagel, Turkish
bread, focaccia bread, flatbreads,
white pita, crumpets,
english muffins
Main Meal Carbs
Try
Dense high fibre wholegrain bread,
authentic sourdough bread, grain CHIPS
and seed bread, pumpernickel
bread, fruit bread, raisin bread,
wholegrain high fibre wraps, white
corn tortilla wraps Instead of Try
Rice crackers, rice cakes, water Wholegrain crackers, nuts, dry
crackers, puffed crispbreads, potato roasted chickpeas, vegetable strips
chips, pretzels with hummus, nut, seed and grain
bars, small sushi roll,
baked beans

Sweet snacks
Sweet Snacks Sweet snacks - swap

Jasmine
ine Rice
I N S TAJasm
NTRice
I N S TANT

Instead of Try
Jasmine or white rice, white Low GI white or brown rice, lower NUT BAR
potatoes, instant noodles, GI potatoes such as CarismaTM
couscous, polenta potatoes, sweet potatoes, pearl Instead of Try
couscous, lentils and pulses such Biscuits, doughnuts, cakes, pastries, Fresh fruit, canned fruit in natural
as chickpeas, cannellini or kidney muffins, chocolate and lollies, juice, grain and fruit bar, fruit and
beans, soba noodles, fresh rice ice-cream raisin bread, fruit buns, dried fruit
noodles, pasta cooked ‘al dente’ and nut mix with reduced
fat yoghurt or custard,
small fruit smoothie

For more simple swap ideas head to

gisymbol.com/swap-it
LOW GI GI Symbol Products 32 LOW GI GI Symbol Products 33

The GI Symbol is your

shortcut to choosing healthier,
certified low GI products.
Why? Because products that carry the GI Symbol have been tested in an
independent laboratory under strict guidelines to ensure their GI value
is accurate. They are also the healthiest in their category as they need
to meet strict nutrient criteria for carbohydrates, kilojoules (energy), fats,
sodium and where appropriate fibre and calcium.

Blu™ Gourmet Pearl Tip Top® 9 Grain™ SunRice® Doongara™ SunRice® Doongara™
Couscous Original Bread Low GI Brown Rice Low GI White Clever
Rice®

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Bread Wholemeal & Seeds Protein Wraps Goodness Muesli Formula - Dutch Vanilla Flavour Formula - Vanilla Style Muesli - Apricot
Bread Chocolate & Almond

Sanitarium Granola Moulamein™ Steel Cut Nestlé® Milo® Energy Carisma™ Potatoes Capilano Low GI OPTIFAST® VLCD™ Uncle Tobys Breakfast Mission® White Corn
Oats Dairy Snack Tub Honey Cereal Bar Bakes Tortillas

To see the full range of certified low GI products

head to gisymbol.com/low-gi-products
 The Glycemic
Index Foundation
For more than two decades the Glycemic Index Foundation has
helped people lead healthier lives by making a low GI lifestyle easy.
The Glycemic Index Foundation is an Australian not-for-profit health
promotion charity and with support from The University of Sydney
and Diabetes NSW & ACT, is the world authority on the glycemic
index and its health benefits.

OUR OFFICE PHONE US EMAIL US WEBSITE

26 Arundel St, Glebe, NSW, 2037 Australia +61 2 9552 9882 info@gisymbol.com www.gisymbol.com