Home / November 2022 / INSULIN INDEX OF A SELECTION OF CORE CARBOHYDRATE-CONTAINING FOODS
INSULIN INDEX OF A SELECTION OF CORE CARBOHYDRATE-CONTAINING FOODS
Depending on where you live in the world, it is likely that around 50% of your energy (kilojoules or Calories) comes from carbohydrate. Carbohydrate-containing-foods can be found across all of our 5 core food groups: Fruits, Vegetables, Grains and Cereals, Meat and Alternatives (for example lentils and beans. There’s little carbohydrate in red meat, poultry and seafood, however), and Dairy and alternatives.
This month’s shopping guide showcases some examples of the core carbohydrate foods in our everyday diets. In line with this month’s theme, the insulin index (II) for each of the showcased food is also included.
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.
Yoghurt, Strawberry Low-Fat
GI 31
II 84
Serving: 120 g / 4.25 oz
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
460kJ/110Cal
17g
1
2
5
Baked Beans
GI 44
II 88
Serving: 130 g / 4.5 oz (1/2 cup)
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
370kJ/90Cal
14g
1
1.5
6
Soy and Linseed Grain Bread
GI 36
II 52
Serving: 84 g / 3 oz (2 slices)
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
855kJ/205Cal
25g
2
2.5
9
Boiled Potatoes (Russet potatoes, peeled and boiled for 20 min)
GI 78
II 88
Serving: 368 g / 13 oz (1 large)
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
1000kJ/240Cal
40g
3
4
31
All-Bran Complete Wheat Flakes
GI 60
II 55
Serving: 40 g / 1.4 oz (1 metric cup)
Energy
Available carbohydrate
Exchanges
Portions
Glycemic load
525kJ/125Cal
25g
2
2.5
15
Banana (raw, peeled)
GI 52
II 59
Serving: 120 g / 4.25 oz (medium size, edible portion)
