Diabetic Living Australia - July-August 2018

WORDS

SHANNON LAVERY (DIETITIAN)

PHOTOGRAPHY

GETTY IMAGES

It is always important

to consider the overall

nutritional value of the food –

that is, is it low in fat, especially

saturated fat; is it high in fibre

and whole grains; is it low in

sodium; and does it contain

essential vitamins and minerals?

Aim to include at least one

healthy low GI food at each

meal or snack. By combining

a low GI food with a high GI

food you will achieve an overall

medium glycaemic effect. And

remember to choose portions

that meet your individual needs,

as too much of any carbohydrate,

regardless of its GI value, can

cause BGLs to rise too high. ■

SWAP Jasmine, Arborio,

Calrose rice

SWAP Cornflakes,

quick oats

SWAP Watermelon,

rockmelon, lychees

SWAP Broad beans

SWAP Potato

SWAP Rice crackers, pretzels,

crispbreads, water crackers

FOR Multigrain bread,

fruit loaf

FOR Quinoa, Basmati or

Doongara rice, pearl barley

FOR Rolled oats, bran-based

cereals, natural muesli

FOR Apples, peaches, plums,

pears, grapes, oranges

FOR Yoghurt, dairy

milk, soy milk,

FOR Lentils, red kidney beans,

chickpeas, baked beans

FOR Orange sweet potato,

Carisma potatoes

FOR Ryvita, Vita-Weat,

oatmeal biscuits

For further details on glycaemic index

visit gisymbol.com.

HEALTHIER LOWER GI

CARBOHYDRATES

HIGH GI

CARBOHYDRATES

SWAP Rice milk

MAKE

THE

SWITCH

Swap your high GI

carbohydrate foods and

drinks for healthier lower

GI carbohydrate

options.

SWAP Crumpets,

white bread