GI Update

Professor Jennie Brand-Miller answers your questions


I have read that we should be basing our diet mostly on plant foods for good health. But I have also read that a moderate protein diet will keep us feeling fuller for longer and help us maintain a healthy weight. What plant foods have protein and which ones are low GI?
Protein is found in many plant foods, and the good news is that many are low or lower GI foods – check the GI Database ( for your favourites. To give you an idea how much protein you can get from plant foods, I have selected the following foods (with their sample serving sizes) from The Shopper’s Guide to GI Values – 2011 Australian edition.


Legumes (pulses)
Breakfast cereals, breads and grains
Nuts and seeds
New GI Values from SUGiRS
‘Be Natural’ low GI breakfast cereals


SUGiRS tested these Be Natural breakfast cereals with water (after all, you can't ask volunteers to chow down dried cereal). The serving sizes used are those recommended by the manufacturer. Served with a little reduced fat milk or a dollop of fat-free yoghurt, the GI would be a little lower.
Naked Pizza
Pizza is basically a flat bread (the crust) with toppings. That's why it's great to see a low GI grainy crust (it's over to YOU to choose the healthier toppings on offer). We have to say there was no shortage of volunteers when GI Labs in Toronto were testing Naked Pizza’s Original grainy pizza crust. Co-founder Jeff Leach says they set out ‘to create a better-for-you pizza without additives and with fewer calories, more protein and fibre and less fat that people can enjoy as part of a healthy lifestyle.’ The multigrain crust includes 10 grains and seeds plus prebiotic fibre from agave plants and added probiotics (for digestive health). A gluten-free crust is also available. ‘Our number one seller is the Superbiotic, followed by the Mediterranean and then the Omnivore,’ says Jeff.


Remember: pizza is for sharing! That means enjoy a slice or two with friends or family: don't eat the whole pizza on your own.

You can read more about Naked Pizza (what’s on the menu, what's in it and where you can buy it) HERE.

GI testing by an accredited laboratory
North America

Dr Alexandra Jenkins
Glycemic Index Laboratories
20 Victoria Street, Suite 300
Toronto, Ontario M5C 298 Canada
Phone +1 416 861 0506

Fiona Atkinson


Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022

See The New Glucose Revolution on YouTube