Blog article
Why low GI and high protein are a winning combo for a healthy diet
One day, carbs are the enemy, the next, we’re told to eat like our caveman ancestors. Some diets swear by ditching fat, while others champion it. With so many mixed messages, it’s easy to feel overwhelmed. The good news? Healthy eating doesn’t have to be complicated!
A good diet isn’t about following the latest trend or cutting out entire food groups – it’s about balance, variety, and understanding how different nutrients fuel your body. For example, did you know that every food we eat consists of three main macronutrients: carbohydrates, protein, and fats?1 Let’s get down to the nitty gritty!
Carbohydrates: Your body’s preferred energy source
Carbs often get a bad reputation (remember the Atkins diet we mention earlier?), but they’re essential for energy and brain function. The key is choosing the right kind. You may have heard of simple carbs and complex carbs before, but in case you’re not familiar, here’s a little run down:
- Simple carbs are sugar. While simple carbs provide quick energy, they can cause rapid blood sugar spikes and crashes, which can leave you feeling hungry, sluggish, and craving more sugar soon after eating.2
- Complex carbs are fibre and starch. Complex carbs digest more slowly, keeping you fuller for longer, helping to stabilise blood sugar levels.2
This is where the glycaemic index (GI) comes in. The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. You should limit your intake of high GI foods (like white bread, juice, cornflakes), which contain simple carbs and prioritise low GI foods (like oats, whole grain pasta and bread, legumes, and most fruits and starchy vegetables), which contain complex carbs.3
Protein: The building blocks of a healthy body
If carbohydrates are your body's preferred fuel, protein is its essential building block. Every cell in your body, from your muscles to your organs, skin, and even immune system, relies on protein to function properly.4 There are 20 different amino acids, and while your body can make some of them, there are nine essential amino acids that must come from your diet.5
- Animal-based proteins (lean meats, poultry, fish, eggs, and dairy) are considered complete proteins, meaning they contain all essential amino acids in the right proportions.6
- Plant-based proteins (beans, lentils, tofu, nuts, seeds, and whole grains) often need to be combined (e.g., with rice and beans) to provide the full range of essential amino acids.6
One of protein’s biggest benefits, especially if you’re trying to manage your weight, is that it keeps you fuller for longer. But remember, more isn’t always better. Your body can’t store excess protein, so eating too much won’t necessarily build more muscle, it will just be used for energy or stored as fat. Instead, it’s best to spread your protein intake evenly across meals to keep your metabolism running efficiently and support muscle maintenance.4
Healthy fats: For brain and heart health
Fats often get a bad rap, but they’re an essential part of a balanced diet. They provide energy, help your body absorb fat-soluble vitamins (A, D, E, and K), and play a key role in brain function and hormone production. But not all fats are created equal, some support your health, while others increase the risk of heart disease.7
- Unsaturated fats are the healthy fats that help reduce cholesterol levels and lower the risk of heart disease. They come in two forms, monounsaturated fats, found in olive oil, avocados, cashews, and almonds, and polyunsaturated fats, including omega-3 and omega-6 fatty acids, which are essential for heart and brain health. These are found in oily fish (like salmon and sardines), flaxseeds, walnuts, and some plant oils.8
- Saturated fats are found in animal-based foods (like butter, full-fat dairy, and fatty cuts of meat) as well as coconut and palm oil. Eating too much saturated fat can raise levels of “bad” LDL cholesterol, increasing the risk of heart disease.9
- Trans fats are the worst offenders. These artificial fats are found in some margarines, processed snacks, fried foods, and baked goods. They not only raise LDL (bad) cholesterol but also lower HDL (good) cholesterol, a double whammy for heart health.10
Rather than avoiding fat altogether, it’s best to focus on quality. Snack on nuts instead of chips; choose lean meats and remove visible fat, and include oily fish in your diet twice a week.
So, what makes a diet good?
Now that we’ve covered the key players in a healthy diet, carbohydrates, protein, and fats, let’s talk about how to put it all together. A good diet isn’t about cutting out entire food groups or following the latest fad - it’s about balance, variety, and quality.
A balanced diet includes foods from the five essential food groups, in the following amounts, every day:11
- Vegetables and legumes: 5 serves a day, where 1 serve is equal to ½ cup of cooked vegetables or legumes and 1 cup of raw, green, leafy vegetables.
- Fruits: 2 serves a day, where 1 serve is equal to 1 medium-sized piece of fruit (like an apple or banana) or 1 cup of diced fruit.
- Grains and cereals: 4-6 serves a day, with a focus on whole grains. 1 serve is equal to 1 slice of bread, ½ cup of cooked rice or pasta, or ⅔ cup of wholegrain cereal.
- Lean proteins: 2-3 serves a day. Prioritise including lean meats, poultry, fish, eggs, tofu, legumes, and nuts. 1 serve is equal to 65g of cooked lean meat, 2 large eggs, or 1 cup of legumes.
- Dairy (or alternatives): 2½-4 serves a day, depending on age. A serve is 1 cup of milk, ¾ cup of yoghurt, or 40g of hard cheese.
It’s also important to limit foods that are high in added sugars, saturated fats, and salt – these can contribute to health issues like weight gain, high cholesterol, and heart disease when consumed in excess. Instead, focus on whole, minimally processed foods and stay hydrated with plenty of water.
How HBF can help
If you’re struggling to maintain a healthy diet, find yourself yo-yo dieting, or want a structured approach to weight loss, support is available. Making lasting changes to your eating habits can be challenging, but the right guidance can make all the difference.
CSIRO Total Wellbeing Diet programs are built around the principles explored in this blog, effectively combining high-protein, lower-GI foods to improve satiety, energy levels, and overall health. Best of all, the cost is 100% covered for HBF members on eligible hospital and extras product that cover healthy living programs.*
