HIGHER FIBRE AND PROTEIN FOODS
Whole grains, legumes (beans, peas, lentils, etc..) nuts, seeds and meals made from them, are naturally good sources of dietary fibre and plant proteins. In this month’s shopper’s guide, we look at some popular foods that are low GI (≤55), and that are a good source of fibre (≥4 g per serve) and plant protein.
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 (Pearl, boiled)
GI 30
Serving: 1 Cup (190 g or 7 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 790 kJ or 190 Cal | 34 | 6.7 | 2 | 3.5 | 10 |
Bread (Multigrain)
GI 43
Serving: 2 large slices (82 g or 3 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 800 kJ or 190 Cal | 26 | 6 | 2 | 2.5 | 11 |
Kidney beans (canned, drained)
GI 40
Serving: ½ Can (133 g or 5 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 370 kJ or 90 Cal | 5 | 7.3 | <1 | 0.5 | 2 |
Muesli (untoasted/natural with dried fruit and nuts)
GI 55
Serving: 1 small bowl (60 g or 2 Ounce)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 1040 kJ or 250 Cal | 32 | 5.8 | 2 | 3 | 18 |
Noodles (wheat, instant)
GI 46
Serving: 22 g (2 crackers)
| Energy | Available carbohydrate (g) | Fibre (g) | Exchanges | Portions | Glycemic load (g) |
| 1120 kJ or 270 Cal | 45 | 6 | 3 | 4.5 | 21 |
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