FOODS FROM AROUND THE MEDITERRANEAN
As the name suggests, the Mediterranean diet originates from the cultures and practices of people living around the Mediterranean Basin/Sea. Foods from this region are commonly incorporated into many other diets as the cuisines of the world influence each other. In this month’s shopper’s guide, let’s look at some of the foods commonly enjoyed around the Mediterranean, or are a main component of the Mediterranean diet. Have you tried all of the foods listed?
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.
Pearl couscous
GI 52
Serving: 1/4 cup (30 g or 1 Oz) raw
Serving: 1/4 cup (30 g or 1 Oz) raw
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 465 kJ or 110 Cal | 23 | 1.5 | 2 | 12 |
Figs (dried)
GI 54
Serving: 2 medium
Serving: 2 medium
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 325 kJ or 78 Cal | 16 | 1 | 1.5 | 9 |
Mixed nuts
GI 24
Serving: 30 g or 1 Oz
Serving: 30 g or 1 Oz
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 850 kJ or 205 Cal | 10 | 1 | 1 | 2 |
Chickpea Hommus Dip
GI 22
Serving: 3 Tablespoons (60g or 2 Oz)
Serving: 3 Tablespoons (60g or 2 Oz)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 495 kJ or 120 Cal | 7 | 0.5 | 1 | 1.5 |
Focaccia, soft wheat flour, with extra virgin olive oil (8.7%)
GI 63
Serving: 55 g (1 slice)
Serving: 55 g (1 slice)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 575 kJ or 135 Cal | 22 | 1.5 | 2 | 14 |
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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