Sustained Energy

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Did you know that your blood glucose levels play an important role in how energised you feel?

High GI foods provide a quick burst of energy where as low GI foods provide long-lasting energy. 

Low GI foods are broken down slowly, trickling glucose into your system over time, providing a stable energy level. On the other hand, high GI foods cause a sudden spike in your blood glucose, which leads to peaks and troughs in energyi.

When your blood glucose and insulin move up and down rapidly or stay high it disrupts your natural blood glucose balance. Over time, this can lead to your body having trouble responding to your blood glucose levels, which may contribute to insulin resistance. Insulin resistance is associated with many health problems including; Type 2 Diabetes, obesity, high blood pressure, stroke and heart diseasei.

Go Low for High Energy! The good news is that eating low GI foods will help you with concentration, energy and make you feel fuller for longer – helping to curb those cravings to overeatii.

Start the day the Low GI way. A healthy low GI breakfast has been associated with learning and better school performanceiii .

It provides a constant supply of blood glucose – fuel for your brain- giving you longer lasting energy and improved concentration.

Easy and healthy low GI breakfasts

  • Fruit bread (e.g. Bürgen® Fruit and Muesli) with a teaspoon of margarine and a little of your favourite spread (e.g. jam/marmalade).
  • Wholegrain, low GI breakfast cereals (e.g Coles Oat clusters) with reduced or low fat milk and fruit.
  • Natural muesli (e.g.Morning Sun®) with reduced or low fat milk.
  • Low GI bread (e.g. Bürgen® ) with a teaspoon of margarine and your favourite spread (e.g. Coles Simply Less fruit spreads/jam/marmalade/vegemite/peanut butter/etc…).
  • Low GI bread with baked beans.
  • Low GI bread with margarine and a poached or non-stick pan fried egg.
  • Fresh, canned (e.g Coles brand) or dried fruit.(Coles Turkish apricot halves)
  • Plain or diet yoghurt with fruit.
  • Glass of Milo® with reduced fat milk and a piece of low GI fruit e.g. a pear or apple
  • Banana Smoothie with reduced fat yoghurt.
  • Breakfast on the go? Try Sustagen® ready to drink packs.


Top up with a healthy low GI lunchbox some ideas include:

  • Add a piece of low GI fruit e.g. apple, pear, grapes.
  • Swap the bread for a low GI one e.g Bürgen®.
  • Also include a protein source like ham or chicken in the sandwich or within the lunchbox.
  • Include some dried fruit or canned fruit in natural juice.
  • Try low fat hummus with carrot sticks.
  • Add some dairy – a tub or pouch of reduced fat yoghurt. Hint: Freezing helps keep it fresh and the rest of the lunch cool.
  • Leftover fried rice using SunRice® Low GI white or brown rice.
  • Have a microwave handy – try the Coles Simply Gluten Free Quinoa cups


Healthy low GI foods provide longer lasting energy to keep you going throughout the day.


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