Home / July 2022 / GI AND THE NOVA CLASSIFICATION SYSTEM
GI AND THE NOVA CLASSIFICATION SYSTEM
You might have heard low GI foods being described as generally less processed or refined, and closer in form to “whole” foods. In whole or partially cracked cereal grains, for example, the starch is physically confined which slows its digestion and lowers the GI. Good examples are most (but not all) cereal grains and “wholegrain” breads. Having said this however, foods don’t have to be ‘unprocessed’ to have a low GI. Many components of a food determine its GI including the type of fibres it contains, the degree of cooking it’s undergone, and the presence of other components such as fat and protein. In this month’s Shopping Guide, I’ve chosen a range of low GI foods, from a basic daily staple like wholegrain bread, to a discretionary treat like chocolate. All are low GI, but also all ‘processed’ to ‘ultra-processed’ according to the NOVA classification system. To me it raises the question, is NOVA a robust food classification system if it doesn’t reflect GI (and therefore GL)?
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.
Mixed grain and seed breads, wheat based, including home-made and commercial products
Serving size, 1 slice (35g/1.25oz)
GI 56
NOVA classification 3 OR 4
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
356kJ/ 85Cal
15g
1
1.5
8
All-Bran® high fibre wheat breakfast cereal
Serving size ½ cup (45g/1.5oz)
GI 51
NOVA 4
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
621kJ/148Cal
20g
1.5
2
10
Baked beans in sauce
Serving size, ½ cup (140g/5 oz)
GI 48
NOVA 4
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
532kJ/ 127Cal
19g
1
2
9
Cake-type muffin, includes hand-mixed and factory-made products
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.
