Helping You Feel Satisfied After Weight Loss Surgery ? The Low Gi Approach

[Sally Johnston 357]

Recently I have found myself spending a lot of time talking with my weight loss surgery clients about getting the most from what they are eating, in particular, feeling satisfied after eating. Whilst the purpose of weight loss surgery is to help you feel satisfied on a smaller amount of food, the type of foods you choose is important to help maximise this.

There are two key ingredients in helping you to feel satisfied after eating:

1. High fibre, low glycemic index carbohydrate-containing foods

2. Protein-containing foods.

This post will demystify the glycemic index, or GI. Protein will be the focus of a later post.

The GI is a measure of the effect that different carbohydrate-containing foods have on blood glucose (blood sugar) levels. It describes the way our body digests and absorbs these foods. Carbohydrate-containing foods include:

- breads, cereals, rice, Pasta and noodles

- starchy vegetables including potato, sweet potato and corn

- legumes including baked Beans, kidney beans, chickpeas and lentils

- fruits and fruit juices

- milks, yoghurts, custards and ice cream

- any food containing flour or sugar.

Some carbohydrate-containing foods are broken down and absorbed quickly, so they raise our blood glucose level faster and higher. These are high GI foods. Other carbohydrate-containing foods are digested and absorbed more gradually, causing a slower, longer lasting rise in blood glucose levels. These are low GI foods. Low GI foods keep us feeling satisfied for longer after eating.

Often people experience a 'honeymoon' period following weight loss surgery, where weight loss seems automatic. Unfortunately this may not last forever and weight regain can occur with all surgeries. Maximising the satisfaction you get from the food you eat is crucial to keep losing weight and maintain that lost weight. A lower GI eating pattern also helps us feel satisfied for longer after eating, which can help with losing weight. For example, if you eat high GI foods at your meals, you are likely to become hungry sooner after the meal than if you eat low GI foods. This can make you more likely to snack and if you have not planned for this, you may be forced to grab something from the biscuit barrel or vending machine.

Appetite control is not the only benefit of a lower GI diet. Research has shown that people eating a lower GI diet can reduce their average blood glucose levels, which is particularly important for people with diabetes. Lower GI foods are often also higher in fibre. A high fibre diet helps prevent Constipation, decreases the risk of heart disease as soluble fibres can help remove cholesterol from the body and helps protect against bowel cancer, haemorrhoids, irritable bowel syndrome and diverticulitis.

Foods are classified as low, moderate or high GI.

To follow a low GI diet, try to choose one low GI food at each meal. Eat high GI foods in small amounts, or less often.

Low GI

• wholegrain/multigrain breads
  
• soy and linseed bread
  
• fruit loaf/raisin bread
  
• pearl barley
  
• pasta (white or wholemeal)
  
• Doongara® Clever Rice®
  
• Mahatma® rice
  
• fresh rice noodles
  
• semolina
  
• porridge
  
• All-Bran® (all varieties)
  
• Guardian®
  
• Sustain®
  
• rice or oat bran
  
• Ryvita® pumpkin Seeds & Oats
  
• Ryvita® Sunflower Seeds & Oats
  
• Arnott’s® Snack Right®
  
• apple
  
• apricot
  
• banana
  
• grapes
  
• orange
  
• peach
  
• pear
  
• kiwi fruit
  
• mango
  
• plum
  
• prunes
  
• dried apricot
  
• dried apple
  
• milk or soy milk
  
• yoghurt
  
• Fruche®
  
• custard
  
• low fat ice cream
  
• sweet corn
  
• Carisma® potatoes
  
• lentils
  
• chick peas
  
• split peas
  
• kidney, soya, baked beans
  

Moderate GI

• wholemeal bread
  
• crumpets
  
• pita bread
  
• rye bread
  
• Basmati rice
  
• wild rice
  
• dried rice noodles
  
• cous cous
  
• popcorn
  
• Weetbix®
  
• Vita-brits®
  
• natural muesli
  
• Mini-wheats® (plain)
  
• Just Right®
  
• Special K®
  
• Ryvita® original
  
• shredded wheatmeal
  
• milk arrowroot biscuits
  
• digestives
  
• rockmelon
  
• pineapple
  
• cherries
  
• sultanas
  
• raisins
  
• dried fig
  
• fresh paw paw
  
• sweet potato
  
• broad beans
  

High GI

• white bread
  
• bagels
  
• baguettes
  
• English muffins
  
• Jasmine rice
  
• Rice Bubbles®
  
• Sultana Bran®
  
• cornflakes
  
• bran flakes
  
• puffed wheat
  
• Coco Pops®
  
• Mini-wheats® (fruit)
  
• water crackers
  
• rice cakes
  
• rice crackers
  
• Corn Thins®
  
• Sao®
  
• morning coffee biscuits
  
• watermelon
  
• most other potatoes
  

Go to www.glycemicindex.com for further information.

Sally Johnston

Accredited Practising Dietitian/Accredited Nutritionist

Your Bariatric Dietitian

[2muchfun 8,928]

I'm a big believer in low glycemic foods. I'd like to practice eating it more than I do. Disappointing to see watermelon on the list. One of my big downfalls July through September. But, I'm back on track again.

tmf

[marketingdude 79]

Thanks for sharing this informative article Sally. Loved it very much !!!

Continued success,

MD

[joanne724 1]

I really dislike meat, I do eat some, but would prefer to eat yogurt sugar free, cheese, eggs, fruit, bread, some tofu, fruit

Cani do this and still lose wt??

I love pea Soup. But think I can only have 1/4 cup?

Baked Beans. Homemade, with salt pork, and salt. But was told too much carbs

And shakes, I used to put in fruit and tofu

Can I do this and lose?? I was doing ok, and losing small increments, but was told I needed more meat etc therest is history, I stopped losing ztwo years now. Up and down 5 lbs

Ever since. Why can't I at least ho back to ??? For me at least as working better than trying to eat a lot more meat??!

[Sally Johnston 357]

Hi Joanne,

If you dislike meat it is fine to avoid it, as long as you replace it with Meat Alternatives (as listed above). Milk and milk products will also help add Protein to your diet.

There can be a range of factors why your weight loss slowed, not just eating meat. I would suggest you speak to a dietitian with experience in weight loss surgery for a full assessment of your diet and they will be able to advise you.

Regards,

Sally

[pcosmommyof4 13]

Sally do you think Edamame is okay for you to eat?

[Sally Johnston 357]

Sorry for the very delayed reply - I am just back on the site.

I don't know a lot about edamame, but from what I can see it looks like a good choice.

[Sally Johnston 357]

Hi 2muchfun,

Just returning to the site after some time away (had my first baby in December) so responding to some of the comments.

Just because watermelon is on the high GI list does not mean you should totally avoid it. You could include it with lower GI foods, for example, in a fruit salad, to modify its effect of blood glucose levels.

Sally