GI VALUES OF SOME UNPROCESSED, MINIMALLY PROCESSED AND ULTRA-PROCESSED FOODS

According to the NOVA system, unprocessed or minimally processed foods are natural foods altered by processes that include removal of inedible or unwanted parts, and drying, crushing, grinding, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, refrigeration, chilling, freezing, placing in containers and vacuum-packaging. Ultra-processed foods, on the other hand, are not modified foods but formulations made mostly or entirely from substances derived from foods and additives, with little if any intact unprocessed or minimally processed foods. As discussed in this month’s Food for Thought, there is no simple relationship between food processing and GI or GL.

In this month’s shoppers’ guide, let’s look at a few comparisons between unprocessed/minimally processed and ultra-processed foods.

For people with diabetes

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
465 kJ or 110 Cal	17	1	1.5	10

 

Ultra-processed

Corn flakes 

GI 82

Serving: 35 g (1 cup)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
570 kJ or 135 Cal	29	2	3	24

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Unprocessed/minimally processed

Boiled potato 

GI ~73

Serving: 150 g (medium potato)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
460 kJ or 110 Cal	26	2	2.5	19

 

Ultra-processed

Instant mashed potato 

GI 84

Serving: 190 g (2/3 cup)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
635 kJ or 150 Cal	26	2	2.5	22

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Unprocessed/minimally processed

Milk (full fat)

GI 30

Serving: 250 mL (1 cup)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
600 kJ or 145 Cal	11	0.5	1	3

 

Ultra-processed

Flavoured milk (full fat) 

GI 32

Serving: 300 mL (1 small bottle)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
880 kJ or 210 Cal	30	2	3	10

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Unprocessed/minimally processed

Strawberries

GI 40

Serving: 250 g (1 punnet)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
130 kJ or 30 Cal	10	0.5	1	4

 

Ultra-processed

Strawberry processed fruit bar 

GI 90

Serving: 15 g (1 bar)

Energy	Available carbohydrate (g)	Exchanges	Portions	Glycemic load (g)
220 kJ or 53 Cal	12	1	1	11

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Read more:

• www.glycemicindex.com

Karen Ky Lau is an Accredited Practising Dietitian who works as a Research Dietitian at Sydney University Glycemic Index Research Service (SUGiRS).

Contact: here