GI VALUES OF SOME FERMENTED FOODS

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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