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BEST CEREAL OPTIONS: the Amount Listed Is Equal to Approximately 1 Carbohydrate Exchange* (15G) Unless Otherwise Stated

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BEST CEREAL OPTIONS: the Amount Listed Is Equal to Approximately 1 Carbohydrate Exchange* (15G) Unless Otherwise Stated BEST CEREAL OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g) unless otherwise stated. § = Gluten free option Cereals in bold have been tested and found to have a low glycemic index (GI). KELLOGG’S FREEDOM FOODS BE NATURAL Sultana Bran or Bran Extra (1/3C) Free From Gluten Rice Flakes Cereal Pink Lady Apple & Flame (1/3C)§ Raisin (1/2C) Sultana Bran Buds (1/2C) Free From Gluten Rice puffs Manuka Honey & Spice Clusters Sustain (1/3C) (1/2C)§ with Flakes (1/2C) Ancient Grains Gluten Free Muesli 5 Wholegrain Flakes (1/2C) Guardian (1/2C) (1/4C)§ Special K Advantage (2/3C) Porridge Golden Honey and Crunchola Berries and Vanilla Grains (1/4C) Special K Oats and Honey (1/3C) (1/4C) Berry Good Morning (1/2C) § Special K Forest Berries (2/3C) Maple crunch (1/3C)◊ CARMAN’S Special K Nourish all varieties Honey Roasted Nut Porridge (1/2C) (3/4 sachet) Special K Fruit and Nut (1/2C) GOODNESS SUPERFOODS Traditional Australian Super Oats Special K Original (1/2C) Digestive 1st (1/3C) (1/3C) Fruit & Seed Porridge (3/4 sachet) Just Right (1/3C) Protein 1st (1/3C) Barely + Oats 1st- traditional All-Bran Wheat Flakes (2/3C) (1/2C) All-Bran Honey Almond (1/2C) Barely + Oats 1st- quick oats LOWAN (1/2C) Rolled Oats (1/4C) All-Bran Original (1/2C) Barley Clusters with cashews, Quick Oats (1/4C) All-Bran High Fibre Muesli macadamias and cranberries Cranberry & Pink Lady Apple with (1/4C) All varieties of Muesli (1/4 C) Pepita Seeds (1/3C) All-Bran High Fibre Muesli Summer Fruits with Pepita Seeds SANITARIUM (1/3C) Weet-bix Original and Organic WOOLWORTHS All-Bran Apple Flavoured Crunch (1 ½ biscuits) Swiss Bircher Muesli (1/4C) (1/3C) Weet-bix Multigrain (1 biscuit) Mini Wheats (Little bites original) Great Start, Bran and Sultanas Weet-bix Bites – all varieties (1/4C) (1/2C) except Banana Blast (1/3C) Rolled Oats (1/4C) Multigrain Rice Bubbles (2/3C) Light n Tasty Berry (1/3C) Great Start Berry (1/3C) Light 'n' Tasty (Macadamia & Honey) (1/2C) WEIGHT WATCHERS Great Start Original (1/3C) Cereal Puffed Wheat (3/4C) Fruit & Fibre tropical (1/3C) Granola Vanilla & Almond (1/4C) See over for more information >>> diabetesnsw.com.au | 1300 342 238 | [email protected] UNCLE TOBY’S DICK SMITH Oat Brits (1 biscuits) Bush Foods Breakfast (1/3C) Oats Quick (1/3C) Vita Brits (Original) (1 ½ biscuits) MORNING SUN Vita Brits Weeties (1/2C) Natural Style Muesli (Peach and Shredded Wheat (1 ½ biscuit) Pecan) (1/3C) Natural Style Muesli (Fat Free Fruity Bites Wildberry (1/3C) Fruit muesli) (1/4C) Plus all varieties (1/2C) Natural Style Muesli (Apricot Oat Crisp Almond (1/2C) and Almond) (1/3C) Oat Crisp Hazelnut & Strawberry (1/2C) VOGEL’S Oat Crisp Blueberry & Vanilla Ultra Bran Soy & Linseed (1/2C) (1/2C) Oat Flakes (1/2C) Natural Style Swiss Muesli (1/4C) COLES Low Fat Muesli (1/4C) Healthwise For Heart & Circulatory System (1/2C) Right Start (1/3C) Cheerios 4 wholegrain (original) Oat Clusters Cranberries and (1/2) Blueberries (1/3C) Cheerios Honey(1/2 C) Whole Wheat Biscuits Oats Multigrain (1/3C) (1 ½ biscuits) Smart Buy Quick Oats (1/2 C) Quick Oats Original (3/4 sachet) Smart Buy Wheat Biscuits Quick Oats Creamy Honey (2/3 ( 1 ½ biscuits) sachet) Ancient Grains Muesli Quick Oats Brown Sugar & (all varieties except Vanilla Cinnamon (2/3 sachet) Flavoured Oat Clusters) (1/4C) Quick Oats Hi Fibre (3/4 sachet) Quick Oats Golden Syrup (2/3 sachet) Oats Weightwise Original (3/4 sachet) O & G Honey, Fig & Macadamia (1/2 individual tub) O & G Apple, Cinnamon & Toasted Hazelnut (1/2 individual tub) Oats Traditional (1/3C) The eligibility of each cereal was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review. Brands and their products are not listed in any particular order. diabetesnsw.com.au | 1300 342 238 | [email protected] BEST BREAD OPTIONS: The amounts listed are carbohydrate exchanges *(Ex) per 1 average slice or piece. § = Gluten free option ◊ note that although these products do not meet all of our nutrient criteria they are still a good choice for those that are unable to eat gluten Breads in bold have been tested and found to have a low glycemic index (GI). BILL’S CERTIFIED ORGANIC WOOLWORTHS BURGEN 100% Wholemeal Sourdough (1Ex) Wholemeal (½Ex) Wholegrains & Oats (1Ex) Medium Rye Sourdough (1Ex) Multigrain (1Ex) Pumpkin Seeds (1Ex) Multigrain Sourdough (1Ex) Mixed Grain (1Ex) Fruit & Muesli (1 ½Ex) Spelt Sourdough (1Ex) Wholemeal + Vitamins & Iron (1Ex) TIP TOP Hi Fibre Sourdough (1Ex) White, Vitamins & Minerals (1Ex) 9 Grain all varieties (sandwich slice) (1Ex) NATURE’S FRESH BAKEHOUSE Sunblest Soft Wholemeal (1Ex) Wheatmeal (1Ex) Mixed Grain (1 ½Ex) Sunblest Soft Multigrain (1Ex) White Fibre (1Ex) Soy & Linseed (1Ex) The One Soft White (1Ex) ABOTT’S VILLAGE BAKERY Wholemeal (1Ex) Breakfast Toast (1 ½Ex) Farmhouse Wholemeal (1Ex) WONDER WHITE The One Wholemeal (1Ex) Country Grains (1 ½ Ex) High Fibre Vitamins & Minerals (1Ex) The One Omega3 DHA (1Ex) Grainy Wholemeal (1 ½Ex) High Fibre (1Ex) WATTLE VALLEY SCHWOB’S SWISS BAKERY Smooth Wholemeal + Iron Sandwich (1Ex) Lite White Soft Wrap (1 ½Ex) Bread Plus – Wholegrain (1Ex) COLES LAUCKE Bread Plus - Roasted Seed (1Ex) Smart Buy Wholemeal (1Ex) Golden Wholemeal Bread Mix BAKERS LIFE (2Ex) White Hi Fibre (1Ex) Wholemeal (1Ex) German Grain Bread Mix (2Ex) Lite White Wraps (1 ½ Ex) FAMILY PITA Wholemeal Bread Mix (2Ex) Simply Gluten Free Wrap (1 ½Ex) Wholemeal (1Ex) § ◊ DOVEDALE GOODNESS SUPERFOODS VITASTIC Multiseed Chia Bread (1Ex) ᴓ ◊ Barley Wrap (1/2 Ex) Pocket Pita Hi-Fibre (1 ½Ex) HELGA’S BURGEN Sorj-Wholemeal (1Ex) Helga’s Wholemeal Grain (1Ex) Wholegrains & Oats (1Ex) Sorj-Rye (1Ex) COUNTRY LIFE Pumpkin Seeds (1Ex) Khobz Wholemeal Lite (3 ½ Ex) Gluten Free Multigrain ᴓ ◊ (1Ex) Fruit & Muesli (1 ½Ex) Munchables Mini Pita Pocket (½ Ex) Low GI White § ◊ (1Ex) VIVA Smooth Wholemeal (1Ex) High Fibre White (1Ex) The eligibility of each bread was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review. Brands and their products are not listed in any particular order. diabetesnsw.com.au | 1300 342 238 | [email protected] BEST BISCUIT OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g). § = Gluten free option Cereals in bold have been tested and found to have a low glycemic index (GI). SAVOURY BISCUITS NATURALLY GOOD REAL FOODS ORGRAN Kasha Toasted Buckwheat Corn thins original (4 biscuits) § (4 biscuits) § Essential Fibre Crispibread (4 biscuits) § WOOLWORTHS Soy & Linseed Corn Thin (4 biscuits) § DAMORA Cracked Pepper and Olive oil Brown Rice Crackers (12 biscuits) Multigrain Corn Thin (4 biscuits) § Thin Rice and Corn Cake (3 biscuits) Sea Salt Brown rice crackers Sour Cream and Chives Corn Thin (12 biscuits) Thin Rice Cake (3 biscuits) (3 biscuits) § Multigrain Brown Rice Crackers Tasty Cheese Corn Thin (3 SUNRICE (12 biscuits) biscuits) § Rice and Corn Thin (4 biscuits) ᴓ Black Sesame Brown Rice SWEET BISCUITS Original Thin Rice Cake Crackers (12 biscuits) ARNOTTS (4 biscuits) ᴓ ARNOTTS Snack right Sultana Fruit Slice SAKATA Vita-Weat 9 grain Crispbread (2 biscuits) Wholegrain Original Rice Cracker (4 biscuits) (11 biscuits) § Vita-Weat Cracked Pepper COLES Crispibread (4 biscuits) Seeds and Grains Brown Rice PURE HARVEST Cracker (10 biscuits) § Natural Rice Cake (2 biscuits) § RYVITA Sesame Rye Crispbread (3 Organic Rice Cake (2 biscuits) § biscuits) Multigrain Crispbread (2 biscuits) Original Crackerbread (2 biscuits) The eligibility of each biscuit was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review. Brands and their products are not listed in any particular order. diabetesnsw.com.au | 1300 342 238 | [email protected] BEST YOGHURT OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g), please note this may not be the portion it is sold as. All yoghurts generally have a low glycemic index (GI). NATURAL YOGHURTS ALTERNATIVELY SWEETENED LOW FAT YOGHURTS YOPLAIT YOGHURTS (DIET) (SUGAR ADDED) Yoplus, Natural (200g) NESTLE SOYLIFE Soleil Diet – All varieties (300g) 99% Fat Free – All varieties (100g) Soleil Greek – All varieties (250g) JALNA YOPLAIT Fat Free, Natural (200g) TAMAR VALLEY Bon Appetite Raspberry (140g) A2 Low Fat Natural (215g) Greek, No Added Sugar – All 98% Fat Free (100g) varieties except plain (200g) TAMAR VALLEY JALNA YOPLAIT No Fat, Natural (200g) Low Fat, Berry Fruit (120g) Formé, No fat (260g) VAALIA NESTLE LOW FAT YOGHURTS Calciyum Squeezie, Vanilla (120g) Low Fat, Natural (150g) (SUGAR ADDED) CHOBANI DANONE CHOBANI 0% Fat Greek, Strawberry (125g) Activia – All varieties (110g) 0% Fat Greek, Plain (360g) 0% Fat Greek, Blackberry (125g) 2.5% Fat Greek, Plain (360g) 0% Greek, Raspberry (125g) SKI 2% Greek, Banana (125g) D’Lite – All varieties (100g) BLACK SWAN VAALIA Greek Style, No Fat, Plain (160g) COLES Lactose Free – All varieties (100g) Greek Style, No Fat, Breakfast 98% Fat Free, Summer Berry Low Fat, Strawberry & Raspberry (160g) (120g) (100g) 98% Fat Free, Vanilla (120g) Low Fat, Mango (100g) BROOKLEA Fat Free (200g) FIVE AM ORGANIC Low Fat (120g) The eligibility of each yoghurt was determined by the energy, total fat, calcium content. Products listed were deemed eligible at the time of review. Brands and their products are not listed in any particular order. diabetesnsw.com.au | 1300 342 238 | [email protected].
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