One of Australia’s leading scientist in the field of Glycemic Index research, Dr Alan Barclay, says with the silly season upon us, you do not have to forsake all of your Christmas favourites this year to avoid the battle of the bulge. Dr Barclay, who is also head of research at the Australian Diabetes Council, says it’s simply a matter of swapping rich and fatty high GI foods for healthy low GI alternatives.

Come January, not only will you have not gained unwanted weight, you will start the New Year two steps in front of all your friends, simply by following an easy low GI Christmas meal plan.

“Yes, you can still have your turkey, potatoes and trifle, but by making small, simple modifications, you can lower the GI of your festive dinner. By doing this you will be eating the healthiest foods for your body and this will help prevent weight gain in the process. All you have to do is swap high GI foods for healthy low GI alternatives,” said Dr Barclay.

The Glycemic Index is a dietary tool that helps us to differentiate between the various carbohydrate foods we eat and how our bodies use them. Research has shown that if we eat too many high GI foods and not enough low ones, we are at risk of developing significant health problems such as diabetes, heart disease and stroke.

Of course, a healthy Low GI diet can and should be eaten all year round not just on any one day but if you want to watch what you are eating over the festive season here are some practical tips...

DR ALAN BARCLAY’S CHRISTMAS SURVIVAL PLAN

Main course:
•    Roast turkey breast, roast ham, roast sweet potato, parsnips, carrots, sweet corn and Low GI potatoes
•    Stuffing made with Burgen low GI bread or traditional oats, or
•    Honey and oregano roasted leg of lamb with vegetable roasties, or
•    Any seafood (avoid deep fried or battered varieties)

Side salad:
•    Blu Gourmet pearl couscous salad with vegetables and cashew nuts and sesame dressing, or
•    Potato salad made with carisma potatoes or any other salad combination - just avoid the creamy, fatty dressings

Dessert:
•    Pavlova with lite whipped cream or low fat yoghurt, sliced strawberries, bananas, grapes and passionfruit, or
•    Trifle with sponge finger biscuits, diet jelly, low fat custard with strawberries and blueberries on top and 99% fat free fromage frais, or
•    Vanilla pannacotta with strawberry salsa, or
•    Try Chrismas shaped gingernut biscuits

As well as preventing weight gain, a healthy low GI diet can lower the risk of developing diseases such as type 2 diabetes, breast cancer, heart disease and stroke. It has also been shown to help to improve concentration, depression and pregnancy outcomes.

The easiest way to find healthy low GI choices is to look for foods in the supermarket with the low GI symbol.

Foods with this symbol have not only had their GI tested at an accredited lab, but they must also have met category specific nutrient criteria for calories/kilojoules, total and saturated fat, sodium (salt) and where appropriate, fibre and calcium.

The GI Symbol Program makes it easy for everybody to put nutritious, low GI food choices into their shopping trolley and reap the long-term health benefits of enjoying a low GI diet.

To find out more about the GI Symbol Program, the Glycemic Index Foundation and low GI eating, log onto www.gisymbol.com. To view GI values for over 1000 foods on Australian supermarket shelves go to www.glycemicindex.com