SWEET SENSATIONS
“I just feel like something sweet…”
I’m often asked by clients, ‘What’s something sweet I can eat that isn’t too bad for me? They’re looking for something to answer the cries of their dessert stomach or pep them up from the 3pm slump. While fruit is an obvious suggestion (2-3 serves are recommended every day), here are a few other nutritious options.
For people with diabetes To those of you who count your carbohydrate intake in grams, exchanges or portions, we have included the details for each of these. 15g carbohydrate exchange – a serve containing 12-18g carbohydrate. 10g carbohydrate portion – a serve containing 7.6-12.5g carbohydrate.
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 424kJ/101Cal | 21g | 1.5 | 2 | 12 |
Strawberries (GI 40) dipped in dark chocolate (GI 29 – average) Combined GI estimate*: 30 Serving: 5 strawberries (60g/2oz) with 50g/1½ oz chocolate
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 1311kJ/313Cal | 24g | 1.5 | 2 | 7 |
Fresh pear (GI 29 – average) dipped in low fat vanilla yoghurt (GI 18) Combined GI estimate*: 24 Serving: 1 pear (180g/6oz) with ½ cup yoghurt (130g/4½oz)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 794kJ/190Cal | 32g | 2 | 3 | 7 |
Dried apricots (GI 44 – average) Serving: 6 apricots (20g/3/4oz)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 865kJ/207Cal | 10g | ½ | 1 | 4 |
Frozen yoghurt (GI 51 – average) and blueberries (GI 53) Combined GI estimate*: 52 Serving: 1 scoop of frozen yoghurt (100ml/3.3oz) with ½ cup of blueberries (60g/2oz)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 432kJ/103Cal | 19g | 1.5 | 2 | 10 |
Read more:
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.
Latest Blog Post List
