FOODS WITH HEALTHY SUGARS AND A LOW GI AND GL
Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g) 100 kJ or 25 Cal 4 1.5 1/3 0.5 1.5 Butternut pumpkin, boiled GI 51 Serving: 1 large piece (140 g or 5 Ounce) Energy Available carbohydrate (g) Fibre (g) Exchanges Portions Glycemic load (g) 275 kJ or 65 Cal 10 2.6 0.5 1 …
LOW GLYCEMIC LOAD FOODS
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 …
HIGH FIBRE, LOW GI FOODS
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 …
FOODS AND DRINKS TO HELP YOU SLEEP
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 725 kJ or 175 Cal 15.5 1 1.5 6 Reduced fat (1.5%) soy milk GI 31 Serving: 1 Cup (250 mL or 8.5 Fl. ounces) Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 460 kJ or 110 Cal 9.5 1 1 3 Ovaltine, prepared with …
GI VALUES OF SOME HIGH PROTEIN, LOW GI FOODS
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 585 kJ or 140 Cal 15.5 1 1.5 4.5 Regular fat soy milk GI 37 Serving: 1 Cup (250 mL or 8.5 Fl. ounces) Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 635 kJ or 150 Cal 11.9 1 1 4.5 Greek Style …
GI VALUES OF SOME HIGHLY SATIATING FOODS
Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 375 kJ or 90 Cal 16 1 1.5 12 Popcorn GI 62 Satiety Index 154 Serving: 1 Cup (8 g or 0.3 Ounce)) Energy Available carbohydrate (g) Exchanges Portions Glycemic load (g) 160 kJ or 40 Cal 4 0.3 0.5 2 Porridge (rolled oats) …
GI VALUES OF SOME UNPROCESSED, MINIMALLY PROCESSED AND ULTRA-PROCESSED FOODS
According to the NOVA system, unprocessed or minimally processed foods are natural foods altered by processes that include removal of inedible or unwanted parts, and drying, crushing, grinding, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, refrigeration, chilling, freezing, placing in containers and vacuum-packaging. Ultra-processed foods, on the other hand, are not modified foods but formulations …
SMART FOOD SWAPS
Have you ever been stuck for ideas or don’t know how to choose between less healthy options and healthier options? When we choose food in its original, minimally processed form, it typically has less added sugars (added sugars like glucose, maltose, and sucrose can raise a foods GI), and it is also typically higher in …
NUT AND SEED-BASED FOODS
Do you have a favourite nut or seed? There are so many to choose from, from almonds to walnuts. Nuts and seeds are nutritious foods high in plant protein and unsaturated fats, but while a good source of fibre, most don’t contain large amounts of available carbohydrate. They can be incorporated into our diet in …
BREAST MILK, FORMULAS AND OTHER DAIRY FOR CHILDREN
When we are born, the first food we consume is milk, typically breast milk, and hopefully from our own mother. Unfortunately, not all women are able to breast feed their newborn infant. When breast feeding is not a viable option, breast milk analogues are a suitable and easily obtainable alternative. While we cannot simply buy …
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