SMART FOOD SWAPS

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Smart 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.

Instead of having a…
Muffin 
GI ~53
Serving: 100 g (large muffin) 
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
1480 kJ or
355 Cal
50  27
Choose a…
Banana
GI 47
Serving: 170 g (medium) 
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
415 kJ or
100 Cal
22  1.5  10

Instead of having a…
Sweet Biscuit 
GI 70
Serving: 24 g (3 biscuits)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
440 kJ or
105 Cal
18  13
 
Choose a…
9 Grain Crackers 
GI 65
Serving: 23 g (4 crackers)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
395 kJ or
95 Cal
14  1.5  9

Instead of having a…
Chocolate snack bar 
GI ~60
Serving: 18 g (small fun size)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
340 kJ or
80 Cal
13  1.5  8
 
Choose a…
Yoghurt 
GI ~35
Serving: 150 g
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
610 kJ or
145 Cal
17  1.5  6

Instead of having a…
French fries 
GI ~65
Serving: 150 g 
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
1540 kJ or
370 Cal
39  2.5  25
 
Choose a…
Carisma potato (boiled) 
GI ~57
Serving: 150 g
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
285 kJ or
70 Cal
14  1.5  8

Read more:
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