NUT AND SEED-BASED FOODS
Do you have a favourite nut or seed? There are so many to choose from, from almonds to walnuts. Nuts and seeds are nutritious foods high in plant protein and unsaturated fats, but while a good source of fibre, most don’t contain large amounts of available carbohydrate. They can be incorporated into our diet in a variety of ways, as part of main meals, in breakfast cereals and bakery products, or alone as snacks. In this months’ shoppers guide, let’s have a look at some foods that contain nuts and seeds.
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.
Chestnuts (steamed)
GI 58
Serving: 65 g (1/2 cup)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 415 kJ or 100 Cal | 24 | 2 | 2.5 | 14 |
Pumpkin Seeds & Oats Cracker
GI 46
Serving: 2 slices (21 g)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 335 kJ or 80 Cal | 11 | 0.5 | 1 | 5 |
Lower Carb 5 Seeds Bread
GI 50
Serving: 70g (2 slices)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 920 kJ or 220 Cal | 22 | 1.5 | 2 | 11 |
Muesli with Nuts and Seeds (Fruit Free)
GI 45
Serving: 45 g (1/2 cup)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 815 kJ or 195 Cal | 21 | 1.5 | 2 | 9 |
Almond Chocolate (Cacao 72%)
GI 24
Serving: 40 g (~ 10 pieces)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 970 kJ or 230 Cal | 10 | 0.5 | 1 | 2 |
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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