NUT AND SEED-BASED FOODS

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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
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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