GI Profile

Prof Jennie Brand-Miller
In this occasional series, we ask some of the world’s leading GI researchers to tell their story. This month we look at the University of Sydney’s GI Group leader, Prof. Jennie Brand-Miller’story. What follows is an edited version of her Australia Day 2006 speech. Jennie is acknowledged worldwide for her expertise in the area of carbohydrates and health. Since 1981 she and her team have played a key role in establishing the scientific validity, benefits and practicalities of the glycemic index. Jennie is Professor of Human Nutrition at the University of Sydney. She holds a Personal Chair in the Human Nutrition Unit of the School of Molecular and Microbial Biosciences. Her research interests focus on many areas of nutrition – the glycemic index of foods, diet and diabetes, insulin resistance, lactose intolerance and infant nutrition. But Jennie has another story to tell.


Jennie Brand-Miller

‘Eight years ago I was ready to resign from my job and felt like resigning from life. I had worked hard at school, got a scholarship to the University of New South Wales, did a bachelor’s degree and then a PhD and landed my dream job at the age of 25 – a lectureship at the University of Sydney. But not everything was going my way, there were black clouds on the horizon. Slowly but surely, over the course of 25 years, I lost the hearing in both ears. Today I am profoundly deaf. The decline in hearing was an emotionally painful process. I was excruciatingly embarrassed. I dreaded being considered stupid, especially in a world of intellectuals at the university. I learned to avoid difficult hearing situations. Any gathering of people, any meeting, any noisy environment, was stressful. The telephone became a source of great torment. People's names escaped me and transcribing numbers, addresses and dates became impossible. I gradually lost the ability to enjoy television and movies. Public address announcements were impossible.

But since 1998 my life has done a complete ‘about face’. How come? I was given the gift of hearing – a cochlear implant or bionic ear – something only possible because of the achievements of Professor Graeme Clark. Graeme Clark developed the world first bionic ear from an early prototype to successful commercial venture (go to http://www.cochlear.com/). The cochlear implant was like jump leads to a car with a flat battery. Suddenly I had more confidence, more energy, more self-esteem and I was so proud of the cochlear implant and the fact that it was Australian technology. Instead of being humiliated by my hearing loss, I was suddenly proud of it and I what I could do. I wanted to tell everybody about my bionic ear. And I do.’

Books, DVDs, Websites: What’s New?

Nutrition for Life
Catherine Saxelby

Want to know more about our food, food habits and nutrition? Then Nutrition for Life is for you. Catherine Saxelby has that very rare talent of being able to explain complex information in simple, consumer friendly terms. She is one of Australia’s most trusted nutritionists and food commentators who understands the demands of today’s busy world when it comes to food choices, shopping, meal preparation and eating out. First published in 1986, Nutrition for Life was an instant success. Over a quarter of a million copies later, this new edition has been fully revised and updated to reflect current thinking.



Find out about super foods; probiotics; weight and body shape; vitamins and supplements; special diets for health problems such as IBS, insomnia, diabetes, cholesterol, arthritis and coeliac disease; additives and food labels, and many of today’s most hotly debated topics such as:

• GI
• the obesity epidemic
• genetic modification
• food ‘scares’ such as mercury in fish
• increases in food allergies
• organic foods

Also included is the ever-popular Nutrition Glossary of over 200 terms.
‘Twenty years on, Nutrition for Life is as essential today as it was back in 1986.’
—Peter Williams, Senior Lecturer, Nutrition and Dietetics, University of Wollongong
Published by Hardie Grant Books
RRP $29.95

The Low GI Diet Cookbook is now available in the US and Canada at all good bookstores or online at Amazon.



Low GI Eating Made Easy now available in the UK at all leading bookstores and online at Amazon.

Feedback—Your FAQs Answered

‘I have recently been diagnosed with type 2 diabetes. I am trying to eat a healthy low GI diet, but find it hard to say no to occasional treat foods like crisps and chocolate. Which is better for my blood glucose?’



Most people with diabetes would see the chocolate bar as taboo, but by measuring the blood glucose rise after different foods scientists have proved this to be unfounded. Potato crisps and chocolate have an almost identical effect on blood glucose. Why? The carbohydrate in chocolate is sucrose, which is 50 per cent fructose (which has little effect on blood glucose levels) and 50 per cent glucose (high GI), giving it a medium GI overall. In potato crisps the carbohydrate is cooked (swollen) starch, which is readily digested to yield 100 per cent glucose molecules. So fully cooked starch will have twice the impact on blood glucose levels as the same quantity of sugar.

‘I have been following a low GI diet for years to combat hypoglycemia and I've been very happy with the results (more even energy levels, easy weight maintenance). I am about to introduce my baby to solids and have been advised to start with rice cereal. I worry about giving Baby rice cereal as her first food especially since I (and most of my family) are so GI sensitive. What is the current guidance on GI for babies and young children?’



In The New Glucose Revolution Guide to Healthy Kids, Dr Heather Gilbertson, a specialist dietitian educator with many years experience in management with children with diabetes says:

‘The aim of anyone involved in feeding kids is a happy healthy child and a diet that lays the foundation for a healthy future. There are many nourishing foods with a low GI that are suitable for any age beyond infancy. By incorporating more low GI foods as part of a well balanced diet for children along with encouraging regular physical activity you are laying the groundwork for a long and healthy life. In terms of nutrition, children are not simply little adults. One big difference is that they are growing all the time (from birth to puberty, for example, a child’s skeleton increases sevenfold!). At different ages children have very specific energy and nutrient needs. High fibre diets, which are bulky and filling, and very low fat diets are not suitable for young children because they make it too difficult for them to eat enough food to meet their energy and nutrient needs. The current Australian dietary guidelines (which are similar to such guidelines for children around the world) include the following points:

• Encouraging breastfeeding
• Offering children a wide variety of nutritious foods to eat especially foods containing calcium and iron
• Giving children plenty of breads, cereals, vegetables (including legumes) to eat
• Aiming to include only a moderate amount of sugars or foods containing added sugars in children’s diets

However, infants have special needs. Occasionally, some infants are born with an endocrine disorder which causes problems with hypoglycemia (low blood glucose level). This is when the blood glucose levels often fall below the normal level and needs to be monitored and managed carefully.

Dr Gilbertson told GI News ‘Introduction of rice cereal for infants with hypoglycemia should not cause any problems. I would generally recommend mixing it with expressed breast milk to modify the GI effect. Rice cereal is an important introductory food for babies as it is iron fortified. Infants need additional iron intake at six months of age to meet their requirements. The main key to management of infant hypoglycemia is to ensure the baby has a regular intake of carbohydrate throughout the day (frequent feeds/meals and snacks) and avoids long periods of fast. Foods high in added or natural sugars (fruit juices) should also be avoided as these may aggravate the hypoglycemia. Deliberately avoiding or limiting the carbohydrate-containing foods will also cause the blood glucose levels to drop low in an infant with a diagnosed hypoglycemic disorder. Mum also needs to encourage baby to try a wide range of tastes and textures of the fruit and vegetable variety (focusing on either low GI or combination of low with high to modify the effect). As the child gets older, Mum can introduce the dairy foods that of course all have a low GI and other breads and cereals. Any parent who has a child with a hypoglycaemic endocrine disorder should seek out individual professional nutritional advice from their local pediatric dietitian or contact their local APD (Accredited Practicing Dietitian) (www.daa.asn.au)'.

‘Is there a GI Plan for nursing mothers?’



We thought that GI Group member, Joanna McMillan-Price, co-author of The Low GI Diet and The Low GI Diet Cookbook, and a new Mum breastfeeding and trying to get back into shape would be the best person to answer this.

‘A low GI diet is ideal for while you are breastfeeding,’ says Joanna. ‘Breastfeeding requires a lot of energy and theoretically this additional energy comes from the body fat we laid down during pregnancy. Of course in reality it doesn't all get used up and most of us have to make a concerted effort to work off the baby weight. To do this though it is important that you don't go on a low calorie diet or any sort of extreme measure such as the low carb diets popular in the press. Since breastfeeding tends to increase your appetite (the body's way of ensuring you have the energy required to produce milk) this is good news as staying on such a diet would be a nightmare! This is what makes the low GI approach so successful—forget about trying to count calories or even your portions of food. First and for most focus on the sorts of foods you are eating. Low GI foods are the wholegrains, fresh fruit and vegetables and legumes. By eating these foods as the mainstay of your meals you can trust your appetite and eat to satisfaction while you are breastfeeding. Also get back to some exercise—even if it’s just a daily walk with the pram. You should then find that the weight slowly starts to shift—realistically give yourself at least that first six months to get back to your pre-pregnancy weight.’

© ® & ™ The University of Sydney, Australia

Food for Thought

Energy to Burn for the Festive Season
For the right fuel, fitness and stamina to make it through the non-stop demands of the festive season, try these energy-boosting tips.

Make breakfast a priority Fire up your engine with low GI carbs. A good breakfast recharges your brain, speeds up your metabolism after an overnight fast, and reduces those feelings of stress.

Don't skip meals Take a break to refuel at lunch time to maintain energy levels right through the afternoon. Hold back on the high GI carbs to minimise that post-lunch energy dip. And take time over one main meal every day to make sure you aren’t missing out on the vital vegetables you need.

Build your meals around low GI carbs For day-long (and night-long) energy, fuel your body with low GI carbs. Whether it’s a home-cooked meal or you are eating out, pick the 1, 2, 3 meal planner:
1. Start with a low GI carb
2. Add some lean protein
3. Plus a generous serving of vegetables



Pace yourself Eating and drinking in moderation will help you pace yourself on the social merry-go-round. If you are planning a big night out, don’t starve yourself beforehand. All that does is reduce your metabolic rate. Have a light breakfast and lunch, and before you head off to the party tuck into a quick and easy low GI snack such as a sandwich made with grainy bread and a glass of low fat milk or a tub of low-fat yoghurt and a dollop of fruit.

Be discerning with drinks Make water your first choice. Ask for some routinely, chances are you’ll drink it if it’s in front of you. Go easy on the sugary drinks (they tend to bypass satiety mechanisms) and drink no more than one to three glasses of alcohol.

Move it Cut stress in its tracks. Exercise helps to relieve stress (it releases the ‘feel good’ chemicals that negate energy and stress) and keeps your body strong. Get on your bike or into your joggers and get that heart rate pumping for at least 20 minutes a day.

Sleep tight Sleep sustains you when you are out and about night after night. Get seven or eight hours of sleep a night if you can. Plan for it. Make a date with yourself in your diary to catch up on some sleep.

GI News Briefs

Children’s Growth Rate May Predict Future Problems
Rapid weight gain after two years of age may be creating insulin resistant adults according to a study by Prof David Barker and his colleagues from Oregon Health and Science University (US), and the University of Southampton (UK) reported in the 27 October 2005 issue of the New England Journal of Medicine. ‘Our research shows that it is the rate of weight gain, not the degree of fatness at any one time, which is the main predictor of future problems,’ said Barker. According to Barker, slow early development and under-nutrition in the womb may program a ‘thrifty’ metabolism, which includes insulin resistance that becomes inappropriate with adequate or excess nutrition in childhood.

The researchers looked at detailed height and weight records for 8,760 people who were born in Finland between 1934 and 1944. The group’s growth had been closely tracked from birth to age 11. When the researchers then checked out hospital records, they found that 357 men, and 87 women from the group had been treated for or died from coronary heart disease. On average, those who had a coronary event had been small babies and tiny two-year-olds and thereafter put on weight rapidly to catch up to the average size of their age group by 11. The risk of coronary events was more strongly related to the rate (tempo) of childhood gain in body mass index (BMI) than to the BMI attained at any particular age. The researchers worked closely with Prof Johan Eriksson in Finland whose team examined 2003 of the group alive today, checking their glucose, insulin and cholesterol levels. The smallest babies and 2-year-olds tended to have higher blood pressure and levels of fasting blood sugar and insulin as adults.

The researchers say that the findings are likely a result of the impact of early weight gain on long-term insulin processing. Barker thinks the risk from this change in size is connected to body composition. ‘All children gain muscle as they grow. But a child's ratio of muscle to body weight is largely set by age two, barring serious exercise,’ he said. ‘So small children who catch up to average weight adding fat, ending up with a higher fat-to-muscle ratio that predisposes to diabetes and heart vessel disease.’
—New England Journal of Medicine 2005;353:1802–9

You Can Enjoy a Pre-dinner Drink
Many studies have linked moderate alcohol consumption (that’s 1, 2 or 3 drinks a day, depending on your gender and weight) with reduced risk of cardiovascular disease and type 2 diabetes. The question is ‘why’? Clinical trials have shown that alcoholic beverages, irrespective of type, increase your HDL or ‘good’ cholesterol levels as well as improve insulin sensitivity. There may be other mechanisms operating according to a paper presented at Nutrition Society of Australia. Researchers Kaniz Fatima and Chris Middlemiss from the School of Human Nutrition at the University of Sydney found that a pre-dinner drink (beer, wine and gin were used in the study) tends to reduce the blood-sugar response to the next meal. In three separate studies, 38 healthy, young, lean people drank two standard glasses of beer, or wine, or gin and tonic or water about an hour before eating then their blood glucose and insulin levels were measured. The researchers found the alcohol seemed to produce a ‘priming’ effect, kicking off the metabolism process and keeping blood-sugar levels low. ‘Realistic amounts of beer, wine or gin reduce postprandial glycemia but not insulinemia’ say the researchers in their conclusion. ‘This effect applies to drinks consumed alone in lieu of a starchy snack, or simultaneously with a meal, or as a pre-dinner cocktail.’
—Nutrition Society of Australia, November 2005



Potato Salad Anyone?
Boiled, mashed, steamed or fried, just about everybody loves potatoes. Unfortunately, a low GI variety of potato is hard to come by. The good news for potato lovers is that a potato salad made the day before with a vinegary vinaigrette dressing and kept in the fridge can lower the GI. Margareta Leeman and her colleagues at the University of Lund in Sweden in their report in the European Journal of Clinical Nutrition say that compared with freshly boiled potatoes, the GI of boiled cold-stored potatoes with vinaigrette, were reduced by 43 per cent. For the study, 13 healthy volunteers tucked into freshly boiled potatoes; boiled and cold-stored potatoes (8o°C for 24 hours); and boiled and cold-stored potatoes tossed in a vinaigrette dressing. (The dressing was made with 8 grams of olive oil and 28 grams of white vinegar at 6 per cent acetic acid.) All meals contained 50 grams available carbohydrate and were served at breakfast time after an overnight fast. Cold storage increased the potatoes’ resistant starch content from 3.3 to 5.2 per cent.
—European Journal of Clinical Nutrition, (2005) 59, 1266–1271



A Matter of Endurance
Athletes commonly consume high carb foods or drinks after exercise to replace their muscle glycogen stores as rapidly as possible—especially when they are training and competing on consecutive days. Dr Emma Stevenson and the Sport and Exercise Nutrition Research Group at Loughborough University compared the effects of high and low GI carbohydrate recovery diets in the 24 hours following prolonged heavy exercise. Nine active male athletes took part in two trials. On the first day they ran for 90 minutes at 70% VO2 max and then ate either a high or low GI recovery meal which provided them with 8 grams of carbohydrate per body mass. The next day after an overnight fast they ran to exhaustion. ‘The results of the present study show the consumption of a low GI diet in the 24 hours following prolonged running increased endurance capacity the next day beyond that which was achieved following the consumption of a high GI carbohydrate recovery diet. A higher rate of fat oxidation throughout the run to exhaustion in the low GI trial is a possible explanation for this increased endurance capacity,’ concludes the research team. Stevenson told GI News: ‘When the recovery period between exercise sessions is a day or more, low GI carbs may be just as effective for optimal recovery as high GI carbs and they will also promote the burning of fat as fuel as you exercise.’
— International Journal of Sport Nutrition and Exercise Metabolism, 2005, 15, 333–349



Vegans Lost Weight without Feeling Hungry
A high carb, low fat, vegan diet with no limit on portion size proved as effective as a 1200 cal a day reduced energy diet according to a study reported in the September issue of The American Journal of Medicine. Dr Neal Barnard, President of the Physicians Committee for Responsible Medicine with colleagues from Georgetown University Hospital and George Washington University conducted the study involving 59 overweight, postmenopausal women. ‘The study participants enjoyed unlimited servings of fruit, vegetables, whole grains and other healthful foods that enabled them to lose weight without ever feeling hungry,’ said Barnard. Animal products, added oils, avocados, nuts, nut butters and seeds were proscribed. The control group’s diet was based on (US) National Cholesterol Program guidelines. During the 14-week study, there were no limits on portion sizes and the women were asked not to alter their normal exercise patterns. They were given detailed nutrition guidelines for preparing their own meals or eating out and they attended weekly hour-long meetings with a physician and dietitian that included cooking instruction. ‘The low-fat, vegan diet was associated with significant weight reduction along with improvements in measure of glucose tolerance and insulin sensitivity … longer-term trials will determine the sustainability of the intervention diet’ concludes the report. For a copy of the paper, contact jeannem@pcrm.org
—The American Journal of Medicine

GI Group says: Competition is fierce in the race between the advocates of high protein versus vegetarian diets for weight loss. It’s clear that there’s more than one good diet. Humans can derive food energy in multiple ways and still be healthy specimens. The trick is to find a healthy diet that you can live with over the long term. For some, that will be high in lean animal proteins, for others it will be high in plant foods. Either way, low GI carbs are the way to go.

GI Values Update

Snack Bars
Healthy snack bars can be convenient and portable snacks for children (think lunch boxes or sport) and adults alike. And they definitely suit today’s busy, time-pressed, eating-on-the-go/in-the-car lifestyle. So, which one to choose? It pays to be fussy and check the nutrition panel as some are very high in fat. To give you an idea what to look for when choosing a snack bar, here’s the GI Symbol Program criteria:
FAT: less than total fat 5 grams per 100g or 5–10 grams per 100 grams if saturated fat is less than 20 per cent of the total fat
SODIUM: less than 400 mg per 100 grams
DIETARY FIBRE: more than 3 grams per 100 grams
CARBOHYDRATE: 35 grams per serve
ENERGY: less than 1500 kJ/357 Cal per 100 grams or les than 500 kJ/119 Cal per serve

Here are some products we know have a low GI that you can find on your supermarket shelves.

In Australia
Sunripe School straps are 100 per cent dried fruit bars
Sunripe School Straps Strawberry GI 40
Sunripe School Straps Wildberry GI 40
Sunripe School Straps Go Fruits GI 40
Sunripe School Straps Blackcurrant Sour Buzz GI 35

In Canada and USA
Solo GI Nutrition bars are specially formulated low GI snack bars. For more information, check out www.solo-gi.com
Solo GI Nutrition Chocolate charger Nutrition Bar GI 28
Solo GI Nutrition Berry Bliss Bar GI 22
Solo GI Nutrition Peanut Power Nutrition Bar GI 27
Solo GI Nutrition Mint Mania Nutrition Bar GI 23

For more details on snack bars, check out the database at www.glycemicindex.com or The New Glucose Revolution 2006 Shopper’s Guide to GI Values.

Granola Bars
For something seriously sustaining, try these low GI granola bars. The recipe is from The New Glucose Revolution.



Preparation time: 10 minutes
Cooking time: 14–20 minutes
Makes 12 bars

½ cup (75 g) wholemeal (whole-wheat) flour
½ cup (75 g) self-rising flour
1 teaspoon baking powder
½ teaspoon mixed spice
½ teaspoon ground cinnamon
1½ cups (135 g) rolled oats
1 cup (150 g) dried-fruit medley or dried fruit of choice, chopped
¼ cup (35 g) sunflower seed kernels
½ cup (125 ml) apple juice
¼ cup (60 ml) oil
1 egg, lightly beaten
2 egg whites, lightly beaten

1. Preheat the oven to 200°C/400°F)
2. Line a 20 cm x 30 cm (8 in x 2in) baking pan with parchment paper.
3. Sift the flours, baking powder, and spices into a large bowl. Stir in the oats, fruit, and seeds and stir to combine.
4. Add the apple juice, oil, and whole egg; mix well. Gently mix in the egg whites until combined.
5. Press the mixture evenly into the prepared pan and press firmly with the back of a spoon. Mark the surface into 12 bars using a sharp knife.
6. Bake for about 15 to 20 minutes or until lightly browned.
7. Leave to cool in the pan then cut into bars and store in a sealed cookie container.

Per bar
KJ/Cal 590/140, carbohydrate15 g, fat 8 g, fibre 3 g

Low GI Food of the Month

… And a Partridge in a Pear Tree
Juicy, sweet pears (GI 38) are one of the world’s most loved fruits—they’ve been immortalised in poetry, paintings and a Christmas carol! They are renowned as a non-allergenic food, thus a favourite when introducing babies to solid foods. An excellent source of fibre and rich in vitamin C and potassium, fresh pears have a low GI because most of their sugar is fructose.


Photo: Ian Hofstetter, The Low GI Diet Cookbook

Canned pears in ‘natural juice’ also have a low GI (44) because the fructose remains in high concentration during processing. Single-serve tubs and cans are also available. Again, look for those in natural juice. Although they are often hard when you buy them, pears will ripen at room temperature in a few days. Pack a pear for lunch or to snack on during the day—there’s no need to peel as the skin is a good source of fibre.

• Dip pear slices in lemon juice and serve with cheese and walnuts.
• Toss in salads—try pear, avocado, rocket or radicchio and walnuts.
• Poach or bake pears in a light citrus syrup, champagne and orange juice with a vanilla bean or in red wine with a touch of cardamom.
• Simmer four pears, peeled and quartered in 4 cups (1 litre/1 quart) water with a cinnamon stick, 3 or 4 cloves and a strip or two of lemon rind for 20 minutes and serve with grilled, bakes or barbecued pork fillet.
• Top a bowl of porridge with grilled pear slices and a drizzle of honey or some brown sugar.

—from Low GI Eating Made Easy