Carbless - The Sensible Approach to a Low Carbohydrate, Low Glycemic Lifestyle

LOW CARB & LOW GI

Recent studies show that low carb diets produce faster rates of weight loss than conventional low fat diets. This is due to lower overall insulin levels, which allows for greater use of body-fat as fuel. The disadvantage is that low carb diets can be very restrictive and can be very high in unhealthy fats. A better option can be reducing carbohydrate intake and choosing low Glycemic Index (GI) carbohydrates when you do eat them.

Low GI diets have benefits for weight control because they help control appetite and delay hunger. Use GI to identify your best carbohydrate choices. A small amount of high GI foods are ok, but it’s best to get the majority of your carbohydrates from foods with a GI of 55 or less.

Low GI FOOD CHOICES (GI<55)

FRUITS 1 serve equals	CARBOHYDRATES 1 serve equals	SNACKS 1 serve equals
165g Apple 100g Banana 200g Cherries 130g Grapes 250g Grapefruit 160g Mango 250g Orange 250g Peach 210g Pear 250g Plum 300g Strawberries	35g Rolled Oats (not instant) 35g Bran cereal 30g Breakfast cereal; Guardian™,Komplete™, Soytana™, Special K™ 45g Barley or Oatbran Bread 45g Sourdough Bread 45g Burgen® Bread 35g Pearl Barley (boiled) 25g Rice (boiled) 30g Pasta (boiled) 40g Kidney Beans (boiled)	200g Low Fat Yoghurt 30g SnackRight Biscuits 100g ‘Light’ Ice Cream 50g Dried Apricots 110g Yoplait Le Rice® 150g Fruche dairy dessert 250ml Soy Milk 250ml Low Fat Milk 25g Almonds 30g Reduced Fat Cheese 200ml Drinking Yoghurt