CARBOHYDRATE AND CARDIOVASCULAR DISEASE
Wholegrains foods have been associated with improvements in cardiovascular health. They have been shown to reduce the risk of developing heart disease, type 2 diabetes and obesity. They can also assist with managing cholesterol levels, blood pressure and body weight. Wholegrains are rich in dietary fibre, vitamins and minerals, and many are lower in GI.
Have you ever tried the 5 foods that are listed in this month’s shopper’s guide?
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.
Soy and linseed Bread
GI 52
Serving: 90 g (2 slices)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 1000 kJ or 240 Cal | 38g | 3 | 4 | 21 |
Traditional Porridge Oats
GI 51
Serving: 45 g (raw)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 730 kJ or 175 Cal | 28g | 2 | 3 | 14 |
Kellogg’s Guardian (high in fibre, whole grains and contains psyllium)
GI 43
Serving: 40 g
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 600 kJ or 145 Cal | 26g | 2 | 3 | 11 |
Soba Noodles
GI 46
Serving: 180 g (cooked)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 1100 kJ or 260 Cal | 27g | 2 | 3 | 12 |
Barley
GI 30
Serving: 95 g (½ cup cooked)
| Energy | Available carbohydrate | Exchanges | Portions | Glycemic load |
| 560 kJ or 135 Cal | 24g | 1.5 | 2 | 7 |
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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