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GI VALUES OF SOME HIGHLY SATIATING FOODS

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As discussed in this month’s edition of Perspectives, Glycemic Index is not the same as Satiety Index (SI), and the relationship between the two somewhat similar concepts is complicated, based on the limited SI data that’s currently available. To help illustrate this, in this month’s shopper’s guide, we look at a range of foods that have a high satiety index within their food group, but a considerable range of GI values overall, from low to high.

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.
White bread, fresh
GI 73
Satiety Index 100
Serving: 1 slice (37 g or 1.3 Ounces)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
375 kJ or 90 Cal 16 1 1.5 12
 
Popcorn  
GI 62
Satiety Index 154
Serving: 1 Cup (8 g or 0.3 Ounce))
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
160 kJ or 40 Cal 4 0.3 0.5 2
 
Porridge (rolled oats) with regular cow’s milk 
GI 55
Satiety Index 209
Serving: 1 Cup (260 g or 9 Ounces)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
1365 kJ or 325 Cal 37 2.5 4 20
 
Baked beans 
GI 48
Satiety Index 168
Serving: 1 Cup (275 g or 10 Ounces)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
975 kJ or 230 Cal 28 2 3 13
Potato – boiled, baby Carisma (Almera) 
GI 57
Satiety Index 323
Serving: 1 potato (70 g or 2.5 Ounces)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
190 kJ or 45 Cal 9 0.5 1 5
Orange 
GI 45
Satiety Index 202
Serving: 1 whole (140 g or 5 Ounces)
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g)
245 kJ or 60 Cal 12 1 1 5
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Dr Alan Barclay, PhD, is a consultant dietitian and chef with a particular interest in carbohydrates and diabetes. He is author of Reversing Diabetes (Murdoch Books), and co-author of 40 scientific publications, The Good Carbs Cookbook (Murdoch Books), Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment Publishing).

Contact: Follow him on Twitter, LinkedIn or check out his website.
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