BEANS, LENTILS AND PEAS
Do you like legumes? Are legumes part of your regular diet? They should be because they keep you full of beans! In many healthy eating guides, like the Australian Guide to Healthy Eating, you will find legumes under the “Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/ beans” food group. Not only are they a good source of protein, they are also high in fibre, low GI, and packed with other nutrients such as B vitamins, iron, magnesium, zinc and phosphorous.
In this month’s shoppers’ guide, let’s have a look at a few commonly consumed variants. If there are any that you haven’t tried, why not give them a go!
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 (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 430 kJ or 100 Cal |
14 | 4.5 | 1 | 1.5 | 5 |
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 255 kJ or 60 Cal |
9
|
2
|
0.5
|
1 | 4 |
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 290 kJ or 70 Cal |
8.5 | 4 | 0.5 | 1 | 4 |
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 340 kJ or 80 Cal |
11 | 4.5 | 1 | 1 | 4 |
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 730 kJ or 175 Cal |
10 | 6 | 0.5 | 1 | 2 |
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 540 kJ or 130 Cal |
19.5 | 6.5 | 1.5 | 2 | 8 |
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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