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Glycaemic index Updated 01 Dec 2007

Two diets compared

Lily is a fairly active 20-year-old. She keeps junk food to a minimum and reckons her diet is pretty reasonable. But she eats a lot of high GI foods. As a result, Lily starts her day with lots of energy but feels sluggish towards the end.

Mia, Lily's friend, is also a fairly active 20-year-old. She eats a similar amount of energy (kilojoules) and gets it from much the same types of food. But Mia seems to be able to keep going from morning to night. The reason: her typical daily intake includes more low GI foods.

The foods that make the difference are marked in bold in Lily's list.

Note: we haven't marked the high GI post-exercise snacks. After exercising a high GI snack may be important to replenish your blood glucose levels.

Lily	Mia
Breakfast	Glass of orange juice, cornflakes and canned peaches with low-fat milk, one piece of white toast with honey and a scraping of table spread.	Glass of orange juice, porridge with raisins and a sprinkling of brown sugar topped with low-fat milk, one piece of soy and linseed toast with honey and a scraping of table spread.
Snack	Two Arrowroot biscuits.	Two Ryvita or other grainy crackers with Marmite.
Lunch	White bread roll with tuna and salad, banana, can of Coke.	Wholegrain sandwich with tuna and salad, apple, mineral water.
Snack (pre-exercise)	Rice Bubbles with low-fat milk.	Wholemeal pita pocket with hummus.
Snack (post-exercise)	One piece of white bread with honey.	Bowl of cornflakes or one piece of white bread with honey (deliberate high GI food).
Dinner	Grilled chicken breast, baked potato with sour cream, Greek salad (no dressing).	Grilled chicken breast, Basmati rice salad, Greek salad with oil and vinegar dressing.
Later	Two pikelets with jam.	Low-fat fruit yoghurt, orange.