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NUTRITION GUI : tips: Goodness 9 grains, EnerGI Goodness 9 grains, Pumpkin, Sunflower seeds Pumpkin, Sunflower yvita: e.g Sunflower e.g Sunflower range ams Healthy Keeping foods ‘whole’ is a good guideline, e.g. wholegrain bread instead of wholemeal or white, of wholemeal or white, instead bread guideline, e.g. is a good ‘whole’ wholegrain foods Keeping whole fruit (especially unpeeled where practical) rather than juice. rather practical) unpeeled where whole fruit (especially beans, to soups and stews. The canned varieties make this an easier choice. Barley is also a tasty and tasty is also a this an easier choice. Barley make varieties The canned and stews. soups beans, to use. to GI grain low quick cooking You can use the low GI food to balance a high GI food and make your diet more flexible, e.g. using flexible, more diet your and make balance a high GI food to GI food use the low can You bread. jam on wholegrain ordinary level. blood glucose on your diary GI foods the impact of the low in your note diabetes, have If you you need. that lessen the insulin or medication It might While it is comparatively easy to incorporate low GI breads, cereals, fruit and pasta, it might be it might pasta, fruit and cereals, GI breads, low to incorporate easy While it is comparatively use legumes and pulses. challenging to more Aim to incorporate one of these at each meal as this will lower the GI of the meal. the lower each meal as this will at one of these incorporate Aim to low GI portion of a A large diabetes. have you if eating you are food that of Consider the portion levels. blood glucose your increase undesirably can food Concentrate on the list of low GI foods. of low on the list Concentrate Examples breads crackers Low GI (≤55) Heavier, dense, coarse wholegrain/ coarse dense, Heavier, wheat/ bran/durum rye/spelt/oat pumpernickel, breads, sourdough fruit breads heavier Crispbread Arnotts: Vita-Weat R Crispbread and Oats most most Molenberg: Vogel’s, Burgen, varieties P & Linseed Soy & Barley, Linseed & soy, Delight: Bakers Hi-Fibre grain, Wholemeal Country Cape seed, bread, Lo-GI white Fruit, Fruit and Kibbled wheat, muesli Tip Top: white
Top Top The Glycaemic Index Index Glycaemic The (GI) of foods Food manufacturers pay for the testing of Glycaemic Index so there are no comprehensive results. comprehensive no are so there Index of Glycaemic the testing for pay manufacturers Food Note: The Glycaemic Index (GI) of foods – continued gi index
Low GI ≤55 Medium GI (56-69) High GI (≥ 70)
cereals
Traditional (large flake) rolled oats, Rolled oats (small flake), Vita-Brits, Instant oats, Shredded/puffed Oat bran, Rice bran Weetbix (regular), ‘Lite’/untoasted wheat, Bran Flakes, Cornflakes, Rice Kellogg’s: All-Bran Original, Special muesli, Mini Wheats (wholewheat), Bubbles/Ricies, Sultana Bran, Mini K original, Guardian, Sustain Just Right, Light‘n’tasty, Nutrigrain Wheats (blackcurrant), Chex, Coco Pops, Kellogg’s All-Bran wheat flakes Healtheries: Bircher Muesli
Grains & legumes/pulses
Lentils, Beans (e.g. kidney, baked), Barley (rolled), Cornmeal, Couscous Millet, Popcorn Chickpeas, Split peas, Barley (pearl), Quinoa, Burghul/bulgar wheat, Buckwheat, Rye, Semolina
rice
Uncle Ben’s: Cajun style, Express, Arborio, Basmati, Wild rice White, brown, jasmine Garden style rice. Uncle Ben’s: Parboiled rice and glutinous rice Koshihikari (sushi) rice
Pasta & Noodles
Fresh and Dried white & Corn and rice pasta Wholemeal pasta
Soba (instant), Egg, Fresh rice Udon, Dried rice noodles noodles, Vermicelli Rice, Vermicelli
fruit
Apple, Banana, Blueberry, Cherry, Apricot, Very ripe banana, Paw paw, Watermelon, Lychees Grapes, Grapefruit, Kiwifruit, Pineapple, Rockmelon Mango, Orange, Pear, Peach, Plum, Figs, Raisins, Sultanas Strawberry
Sweetcorn, Yam, Green banana/ Baby new potatoes Potato, Kumara, Tapioca, Broad plantain, Taro, Carrot beans
Fructose (fruit sugar) Sucrose (table sugar), Honey Glucose
useful websites University of Sydney’s website: www.glycemicindex.com The GI diet guide: www.the-gi-diet.org
NUTRITION GUIDE FOR HEALTH PROFESSIONALS • January 2011-2013