EAT THE RAINBOW TO REDUCE COLORECTAL CANCER RISK
Plant foods, such as whole grains, fruits and vegetables are high in fibre and phytochemicals. Phytochemicals, phytonutrients are helpful chemicals from plant foods that are beneficial for our health and play a role in improving our bowels and preventing chronic disease. Have you heard of the phrase “Eat the rainbow”? The more variety of naturally occurring colours on the plate, the better! In this month’s shoppers’ guide, let’s have a look at some different coloured carbohydrate-containing foods.
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.
Red – Strawberries
GI 40
Serving: 150 g (1 cup)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 160 kJ or 40 Cal |
6 | 4 | 0.5 | 0.5 | 2 |
Orange – Pumpkin (butternut, boiled)
GI 51
Serving: 120 g (1/2 cup)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 250 kJ or 60 Cal |
9
|
2
|
0.5
|
1 | 5 |
Green – Grapes (Menidee)
GI 54
Serving: 120 g (1 cup)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 335 kJ or 80 Cal |
18 | 3 | 1 | 2 | 10 |
Purple – Blueberries
GI 51
Serving: 150 g (1 cup)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 330 kJ or 80 Cal | 17 | 3 | 1 | 1.5 | 9 |
White – Parsnips (peeled, boiled)
GI 52
Serving: 80 g (1/2 cup)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 210 kJ or 50 Cal |
9 | 3 | 0.5 | 1 | 5 |
Baked beans (in tomato sauce)
GI 68
Serving: 250 mL (1 Cup)
| 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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