FOODS AND DRINKS TO HELP YOU SLEEP
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.
Regular fat (3.5%) cow’s milk
GI 37
Serving: 1 Cup (250 mL or 8.5 Fl. ounces)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 725 kJ or 175 Cal | 15.5 | 1 | 1.5 | 6 |
Reduced fat (1.5%) soy milk
GI 31
Serving: 1 Cup (250 mL or 8.5 Fl. ounces)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 460 kJ or 110 Cal | 9.5 | 1 | 1 | 3 |
Ovaltine, prepared with water
GI 50
Serving: 1 Cup (257 g or 9 Ounce)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 795 kJ or 190 Cal | 25 | 2 | 2.5 | 13 |
Reduced-fat (1%) yoghurt
GI 30
Serving: 1 small tub (100 g or 3.5 Ounce)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 365 kJ or 90 Cal | 14 | 1 | 1.5 | 4 |
Vanilla ice cream
GI 37
Serving: 0.5 Cup (70 g or 2.5 Ounce)
| Energy | Available carbohydrate (g) | Exchanges | Portions | Glycemic load (g) |
| 540 kJ or 130 Cal | 14 | 1 | 1.5 | 5 |
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