HIGH FIBRE, LOW GI FOODS

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.

Barley (boiled)

GI 30

Serving: ½ Cup (165 g or 6 Ounce)

Energy	Available carbohydrate (g)	Fibre (g)	Exchanges	Portions	Glycemic load (g)
430 kJ or 100 Cal	21	3	1.5	2	6

Dense, whole grain bread

GI 52

Serving: 2 Slices (83 g or 3 Ounce)

Energy	Available carbohydrate (g)	Fibre (g)	Exchanges	Portions	Glycemic load (g)
880 kJ or 210 Cal	23.5	6.4	1.5	2	12

Mixed nuts

GI 24

Serving: 1 handful (28 g or 1 Ounce)

Energy	Available carbohydrate (g)	Fibre (g)	Exchanges	Portions	Glycemic load (g)
710 kJ or 170 Cal	2.5	2	<0.2	<0.25	0.5

Muesli, natural/untoasted, with dried fruit

GI 48

Serving: ½ Cup (60 g or 2.1 Ounce)

Energy	Available carbohydrate (g)	Fibre (g)	Exchanges	Portions	Glycemic load (g)
990 kJ or 240 Cal	36	5.6	2.5	3.5	17

Soya beans (boiled, drained)

GI 20

Serving: ½ Cup (100 g or 3.5 Ounce)

Energy	Available carbohydrate (g)	Fibre (g)	Exchanges	Portions	Glycemic load (g)
730 kJ or 175 Cal	10	6	0.5	1	2