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LOW GLYCEMIC LOAD FOODS

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As discussed in this month’s editions of GI News, it is possible to resuscitate flagging pancreatic beta-cells by losing between 5 – 15% of initial body weight. Low GI and glycemic load (GL) diets are also associated with a significant reduction in the risk of developing type 2 diabetes, likely due to their ability to lower after-meal (post-prandial) blood glucose levels, decreasing the demand put on pancreatic beta cells to produce insulin. Overall, randomised controlled trials show that GL is a more powerful predictor of insulin response than GI or total carbohydrate. In this month’s shopper’s guide, we look at a range of foods that are low GI (≤55) and low GL (equivalent to less than 10 g of glucose per serve) that you can enjoy as part of your daily fare.

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.
Apple (raw)
GI 44
Serving: 1 small apple (140 g or 5 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
330 kJ or 80 Cal 17 3 1 1.5 7
Baked beans in tomato sauce 
GI 40
Serving: ½ Cup (140 g or 5 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
520 kJ or 125 Cal 18 8 1 2 7
Reduced fat (1.5%) milk 
GI 31
Serving: 1 Cup (260 g or 9.25 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
585 kJ or 140 Cal 15 0 1 1.5 5
Sourdough rye bread 
GI 48
Serving: 1 regular slice (40 g or 1.5 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
390 kJ or 95 Cal 17 2 1 1.5 8
Sweet corn on the cob 
GI 51
Serving: 1 small ear (140 g or 5 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
520 kJ or 125 Cal 18 5 1 2 9
Read more:
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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