Low and high GL diets
| Low GL meal | High GL day | ||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Foods | g | kJ | P | Fat | Sat f | CHO | Fib | Sug | GI | GL | Foods | g | kJ | P | Fat | Sat f | CHO | Fib | Sug | GI | GL |
| Breakfast | Breakfast | ||||||||||||||||||||
| Goodness Superfoods barley and oats* | 35 | 500 | 5 | 3 | 1 | 16 | 6 | 1 | 53 | 9 | Uncle Tobys High fibre oats* | 40 | 563 | 4 | 3 | 1 | 21 | 6 | 4 | 75 | 16 |
| Burgen wholegrain bread | 80 | 803 | 10 | 5 | 1 | 25 | 6 | 2 | 39 | 10 | Wholemeal bread | 60 | 554 | 5 | 1 | 0 | 25 | 4 | 1 | 70 | 18 |
| Vegemite spread | 20 | 117 | 5 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | Vegemite spread | 20 | 117 | 5 | 0 | 0 | 2 | 0 | 0 | 0 | 0 |
| Margarine | 14 | 407 | 0 | 11 | 2 | 0 | 0 | 0 | 0 | 0 | Margarine | 14 | 407 | 0 | 11 | 2 | 0 | 0 | 0 | 0 | 0 |
| Wheat bran† | 13 | 167 | 2 | 1 | 0 | 4 | 4 | 0 | 0 | 0 | |||||||||||
| Total (g) | 1827 | 20 | 19 | 4 | 43 | 12 | 3 | 45 | 18 | Total (g) | 1808 | 16 | 16 | 3 | 52 | 14 | 4 | 67 | 34 | ||
| Lunch | Lunch | ||||||||||||||||||||
| Burgen wholegrain bread | 80 | 803 | 10 | 5 | 1 | 25 | 6 | 2 | 39 | 10 | Wholemeal bread | 90 | 866 | 8 | 2 | 0 | 38 | 6 | 2 | 70 | 26 |
| Tuna canned in oil | 80 | 559 | 22 | 5 | 1 | 0 | 0 | 0 | 0 | 0 | Tuna canned in oil | 80 | 559 | 22 | 5 | 1 | 0 | 0 | 0 | 0 | 0 |
| Tomato (1 average) | 80 | 40 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | Tomato (1 average) | 80 | 40 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 |
| Cucumber (1 average) | 100 | 40 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | Cucumber (1 average) | 100 | 40 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 |
| Lettuce (1 cup) | 35 | 8 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | Lettuce (1 cup) | 35 | 8 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
| Dressing (ready) | 30 | 265 | 0 | 5 | 1 | 5 | 0 | 4 | 0 | 0 | Dressing (ready) | 30 | 265 | 0 | 5 | 1 | 5 | 0 | 4 | 0 | 0 |
| Be Natural nut bar | 40 | 870 | 8 | 15 | 2 | 12 | 3 | 8 | 29 | 3 | Vita-weat biscuits | 30 | 453 | 3 | 2 | 0 | 19 | 3 | 1 | 65 | 12 |
| Total (g) | 2585 | 40 | 30 | 5 | 46 | 12 | 2 | 32 | 13 | Total (g) | 2231 | 33 | 14 | 2 | 66 | 12 | 7 | 64 | 39 | ||
| Afternoon tea | Afternoon tea | ||||||||||||||||||||
| Activia yogurt | 125 | 448 | 6 | 2 | 1 | 17 | 0 | 16 | 25 | 4 | Sakata rice crackers | 30 | 471 | 2 | 1 | 0 | 25 | 0 | 1 | 80 | 20 |
| Carrot (1 average) | 70 | 80 | 0 | 0 | 0 | 4 | 2 | 0 | 16 | 1 | |||||||||||
| Philadelphia cream cheese | 40 | 305 | 3 | 6 | 4 | 2 | 0 | 0 | 0 | 0 | |||||||||||
| Total (g) | 448 | 6 | 2 | 1 | 17 | 0 | 16 | 25 | 4 | Total (g) | 856 | 5 | 7 | 4 | 31 | 2 | 1 | 67 | 21 | ||
| Dinner | Dinner | ||||||||||||||||||||
| Edgell four bean mix | 75 | 379 | 6 | 1 | 0 | 12 | 6 | 2 | 37 | 5 | Mashed potato (dry)‡ | 25 | 420 | 2 | 2 | 1 | 18 | 3 | 2 | 85 | 16 |
| Inghams chicken breast | 100 | 858 | 13 | 9 | 2 | 19 | 0 | 3 | 0 | 0 | Inghams chicken breast | 100 | 858 | 13 | 9 | 2 | 19 | 0 | 3 | 0 | 0 |
| Tomatoes (2 average) | 160 | 80 | 0 | 0 | 0 | 4 | 2 | 0 | 0 | 0 | Tomatoes (2 average) | 160 | 80 | 0 | 0 | 0 | 4 | 2 | 0 | 0 | 0 |
| Cucumber (1 average) | 100 | 40 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | Cucumber (1 average) | 100 | 40 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 |
| Lettuce (1 cup) | 35 | 8 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | Lettuce (1 cup) | 35 | 8 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
| Sweet corn canned | 72 | 231 | 2 | 1 | 0 | 9 | 2 | 1 | 55 | 5 | Sweet corn canned | 72 | 231 | 2 | 1 | 0 | 9 | 2 | 1 | 55 | 5 |
| Dressing (ready) | 30 | 265 | 0 | 5 | 1 | 5 | 0 | 4 | 0 | 0 | Dressing (ready) | 30 | 265 | 0 | 5 | 1 | 5 | 0 | 4 | 0 | 0 |
| Wheat bran § | 6 | 48 | 0 | 0 | 0 | 2 | 2 | 0 | 0 | 0 | |||||||||||
| Total (g) | 1861 | 21 | 16 | 3 | 51 | 12 | 10 | 41 | 19 | Total (g) | 1950 | 17 | 17 | 4 | 59 | 10 | 10 | 56 | 30 | ||
| Supper | Supper | ||||||||||||||||||||
| Belvita biscuits | 50 | 964 | 4 | 8 | 1 | 36 | 3 | 11 | 45 | 16 | SunRice rice cakes | 40 | 663 | 3 | 4 | 1 | 28 | 2 | 0 | 78 | 22 |
| Total (g) | 964 | 4 | 8 | 1 | 36 | 3 | 11 | 45 | 16 | Total (g) | 663 | 3 | 4 | 1 | 28 | 2 | 0 | 78 | 22 | ||
| Total (g) | 7685 | 91 | 74 | 14 | 193 | 39 | 54 | 39 | 70 | Total (g) | 7508 | 74 | 58 | 14 | 236 | 41 | 23 | 65 | 144 | ||
| Total % energy | 20 | 36 | 7 | 40 | 4 | 11 | Total % energy | 17 | 29 | 7 | 50 | 4 | 5 | ||||||||
Total % energy does not account for the energy provided by fiber (2 kcal/g).
*Oats were made on water.
†Wheat bran was added to the oats to increase the amount of fiber.
‡Mash was reconstituted from the powder using water.
§Wheat bran was added to the mash to increase the amount of fiber.
CHO, carbohydrate; Fib, fiber; GI, glycemic index; GL, glycemic load; kJ, kilojoules; P, protein; Sat f, saturated fat; Sug, sugar.