FOODS RICH IN ANTIOXIDANTS
Wholegrains, nuts and seeds, healthy fats, fruits and vegetables (particularly dark green leafy and cruciferous) are all part of an antioxidant-rich diet. However, some of the foods in these food groups are naturally low in available carbohydrate and therefore have not had their GI measured.
In this month’s shopper’s guide, we will look at some of the foods that have antioxidant properties that also have a low GI.
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.
Ryvitas (Sunflower Seeds & Oats cracker)
GI 48
Serving: 20 g / 0.7 oz (2 crackers)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 380 kJ or 90 Cal | 14g | 1 | 1.5 | 7 |
Cashew nuts
GI 22
Serving: 30 g / 1.0 oz
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 730 kJ or 175 Cal | 8g | 0.5 | 1 | 2 |
Red kidney beans
GI 36
Serving: 200 g / 7.0 oz
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 720 kJ or 195 Cal | 30g | 2 | 3 | 11 |
Oranges
GI 45
Serving: 230 g / 8.1 oz (1 medium, edible portion)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 290 kJ or 70 Cal | 28g | 2 | 3 | 13 |
Carrots
GI 32
Serving: 140 g / 4.9 oz (1 small)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 180 kJ or 40 Cal | 9g | 0.5 | 1 | 3 |
Read more:
Karen Ky Lau is an Accredited Practising Dietitian who works as a Research Dietitian at Sydney University Glycemic Index Research Service (SUGiRS).
Contact: here
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