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COMFORT FOODS WITH A LOW GI

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When the festive season is over, it’s time to go back to eating your regular diet, and getting back to your regular physical activity and sleeping patterns. While party foods are no longer on the menu (except for those special occasions), there are of course hundreds of familiar foods that provide comfort and good nutrition throughout the year. In this month’s shopper’s guide, we look at some popular comfort foods that are low GI (≤55).

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.
Minestrone soup
GI 39
Serving: 1 bowl (420 g or 15 Ounces)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
690 kJ or 165 Cal 26 7 2 3 10
Spaghetti, boiled 
GI 47
Serving: 1 Cup (113 g or 4 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
700 kJ or 170 Cal 32 2.9 2 3 15
Pizza base (without toppings 
GI 52
Serving: 1 Slice (58 g or 2 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
590 kJ or 140 Cal 27 1.7 2 3 14
Raisin toast 
GI 53
Serving: 1 Thick slice (65 g or 2.3 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
830 kJ or 200 Cal 36 2 2 3.5 19
Ice cream 
GI 36
Serving: 1 Scoop (44 g or 1.5 Ounce)
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g)
340 kJ or 80 Cal 9 0 0.5 1 3
Read more:
Dr Alan Barclay, PhD, is an Accredited Practicing Dietitian, nutritionist and chef with a particular interest in carbohydrates, diabetes and food law. He is author of Reversing Diabetes, 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 X, LinkedIn or check out his website.
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