GI VALUES OF SOME FERMENTED FOODS

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Sourdough Bread in Basket

Do you regularly include fermented foods in your diet? There are potentially many benefits of consuming fermented foods regularly – they may help reduce the risk of certain cancers (e.g., bowel), aid digestion, and may even help manage weight. Foods like yoghurt and cheese are fermented foods that are commonly consumed around the world. In this month’s shopper’s guide, let’s look at some other fermented foods that you may or may not be familiar with.

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.
 
Yakult
GI 58
Serving: 1 bottle (65mL or 2.3 Oz) 
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
210 kJ or
50 Cal
12 0 1 1 7
 
Kefir (Plain, low fat)
GI 36
Serving: 1 cup (240 mL or 8.5 Oz) 
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
460 kJ or
110 Cal
9
0
0.5
1 3
 
Sourdough Vienna bread
GI 66
Serving: 2 slices (63 g)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
665 kJ or
160 Cal
32 3 2 3 21
 
White rice with instant miso soup (soybean paste soup)*
GI 61
Serving: 1 cup cooked rice (200g) + 1 Instant Miso Soup (12g)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
1370 kJ or 330 Cal 72 2 5 7 44
 
White rice (Satou Co. Ltd, Japan) with fermented soybean (natto)*
GI 56
Serving: 1 cup cooked rice (200g) + Natto (52g)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
1590 kJ or
380 Cal
70 4.5 4.5 7 39
*The above two fermented foods were tested in conjunction with white rice as they contain little carbohydrate. White rice (200g) contains 1230 kJ or 295 kcal and 68g available carbohydrate.
 

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KarenLau250

Karen Ky Lau is an Accredited Practising Dietitian who works as a Research Dietitian at Sydney University Glycemic Index Research Service (SUGiRS).

Contact: here