YOUR GI SHOPPING GUIDE

MILK 
We aren’t buying into the milk/fake milk debate. We know people have a whole range of reasons (health, cultural, religious, environmental, ethical) for choosing plant milks rather than dairy. We do recommend you check the ingredient list for plant milks and choose one with added calcium and B12.

For people with diabetes – Many people count grams of carbohydrate or use 15g Carbohydrate Exchange or 10g Portions to help match their insulin or blood glucose lowering medication to their requirements. We have included both. A 15g Exchange includes food with 12–18g carbohydrate and a 10g Portion 7.6–12.5g of carbohydrate.

Dairy 
Cow’s milk, full fat (4%) 
GI 30 (27–34)
Serving: 1 cup (250ml/9 fl oz)

Cow’s milk, reduced fat (1–2%)
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz) 

Cow’s milk, low/no fat, skim (less than 1%) 
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz)

Plant milks 
Almond milk, unsweetened 
GI 25
Serving: 1 cup (250ml/9 fl oz)

Oat milk 
GI 69
Serving: 1 cup (250ml/9 fl oz)

Rice milk, regular 
GI 79
Serving: 1 cup (250ml/9 fl oz)

Rice milk, low fat 
GI 92
Serving: 1 cup (250ml/9 fl oz)

Soy milk, regular, added calcium,
GI 30 (24–37)
Serving: 1 cup (250ml/9 fl oz)

Soy milk, reduced/low fat, added calcium,
GI 36 (34–38)
Serving: 1 cup (250ml/9 fl oz)

Read more:

• www.glycemicindex.com