FOODS TO HELP YOU AGE WELL
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.
Pear, green (raw and ripe)
GI 33
Serving: 1 small (160 g or 5.5 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 400 kJ or 95 Cal | 15.5 | 5.8 | 1 | 1.5 | 5 |
Corn on the cob (boiled)
GI 55
Serving: 1 cob (88 g or 3 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 380 kJ or 90 Cal | 11 | 4.2 | <1 | 1 | 6 |
Carrots (boiled)
GI 32
Serving: 1 Cup (165 g or 6 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 240 kJ or 55 Cal | 10 | 5.9 | <1 | 1 | 3 |
Baked beans in tomato sauce (canned)
GI 40
Serving: ½ Cup (140 g or 5 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 490 kJ or 115 Cal | 14 | 7.2 | 1 | 1.5 | 6 |
Ryvita (Pumpkin Seeds & Oats)
GI 46
Serving: 22 g (2 crackers)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 340 kJ or 80 Cal | 12 | 4 | 1 | 1 | 6 |
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