SMART FOOD SWAPS
Have you ever been stuck for ideas or don’t know how to choose between less healthy options and healthier options? When we choose food in its original, minimally processed form, it typically has less added sugars (added sugars like glucose, maltose, and sucrose can raise a foods GI), and it is also typically higher in naturally occurring dietary fibres. Core foods described in dietary guidelines and associated guides to healthy eating are classified as everyday foods and are typically minimally processed and ideally they will be your first choice.
In this month’s shoppers’ guide, let’s look at a few swaps. You may be surprised at the serving size, energy and GL differences.
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.
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 1480 kJ or 355 Cal |
50 | 3 | 5 | 27 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 415 kJ or 100 Cal |
22 | 1.5 | 2 | 10 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 440 kJ or 105 Cal |
18 | 1 | 2 | 13 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 395 kJ or 95 Cal |
14 | 1 | 1.5 | 9 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 340 kJ or 80 Cal |
13 | 1 | 1.5 | 8 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 610 kJ or 145 Cal |
17 | 1 | 1.5 | 6 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 1540 kJ or 370 Cal |
39 | 2.5 | 4 | 25 |
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 285 kJ or 70 Cal |
14 | 1 | 1.5 | 8 |
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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