YOUR GI SHOPPING GUIDE

WHICH CHOCOLATE? 
Despite its antioxidant content and low GI, eating a lot of chocolate in one helping is unhealthy, but a little bit – even every day – is not so bad. It’s an incredibly sustaining food because of its high fat content (which accounts for its low GI) and is handy for long distance exercise because just a little bit gives a lot of energy (read kilojoules/Calories). If you’re not a hiker or cyclist don’t kid yourself that its healthy. A 30g/1oz serve of a quality brand of dark chocolate, which has twice the antioxidant capacity of milk chocolate, is the way to go.

Milk Chocolate 

GI 39-45
Serving: 4 small solid Easter eggs (approximately) (30g/1oz)

Dark Chocolate 

GI 18-29
Serving: 4 small solid Easter eggs (approximately) (30g/1oz)

Dark Chocolate – 70% Cocoa 

GI 18-29
Serving: 4 small solid Easter eggs (approximately) (30g/1oz)

White chocolate (made with cocoa butter)

GI 34
Serving: 4 small solid Easter eggs (approximately) (30g/1oz)

No added sugar chocolate (sweetened with stevia)

GI 14
Serving: 4 small solid Easter eggs (approximately) (30g/1oz)

Read more:

• www.glycemicindex.com

     
Kaye Foster-Powell is an Accredited Practising Dietitian who has worked with people with diabetes for 30 years. She was co-author of the original series of international, best-selling books on the glycemic index. She conducts a specialized private practice for people with diabetes in the Blue Mountains, west of Sydney, Australia.    
Contact: Via her website.