Diet ==== .. contents:: Foods with low glycemic index ----------------------------- * Breads * Dense wholegrain breads * White corn tortillas * Grain and seed breads * Fruit Loaf such as Raisin * Multigrain breads (look for breads where you can see lots of grains) * Authentic Sourdough bread * Breakfast Cereals * Traditional porridge oats * Muesli* * Bircher Muesli * Wholegrain high fibre cereals * Vegetables * Sweetcorn * Silverbeet * Carrots * Zucchini * Peas, frozen or fresh * Snowpeas * CarismaTM Potatoes* * Green Beans * Broccoli * Eggplant * Cauliflower * Squash * Capsicum * Salad Vegetables * Celery * Leeks * Tomatoes * Mushrooms – very low carb or no GI rating * Butternut Pumpkin (lower GI) * Avocadoes * Drinks * Milo® * Skim Latte * Sustagen® * Soy Drinks * Fruit Smoothies * Fruit Juice * Snacks * Grain & Fruit bars * Wholegrain crackers * Nut & Seed bars * Dried fruit and nuts * Legumes * Split Peas; Green or red Lentils * Baked Beans * Canned & Dried beans – kidney, cannellini, butter, borlotti, chickpeas * Spreads * Fruit Spreads * Hummus * Nut butters * Main Meal Carbs * Doongara Low GI White rice * Fresh Noodles – Hokkein, Udon, Rice * Low GI Brown rice* * Soba Noodles * Basmati rice (lower GI) * Buckwheat * Pasta, cooked al dente* * Vermicelli * Pearl Couscous* * Bulgur * Quinoa* * Semolina * Pearl Barley * Cracked Wheat * Fruit * Apples* * Pears* * Bananas * Kiwi Fruit * Grapes* * Mango * Strawberries * Oranges * Peaches * Grapefruits * Apricots * Berries, fresh or frozen * Plums * Dried fruits such as prunes, raisins, sultanas, apricots * Canned Fruit in natural juice * Dairy Foods * Reduced fat milk * Reduced fat custard * Reduced fat yoghurt, plain or fruit flavoured * Low fat ice-cream* For lowering triglycerides -------------------------- * Decrease or eliminate: * Sweets * Alcohol * Refined carbohydrates: * White rice * bread and pasta made from white flour or semolina * Saturated fats and fried foods: * high fat meats * skin on poultry * sauces and spreads * Trans fatty acids and hidden fats: * hydrogenated vegetable oil * regular fat meats * lunchmeats * hot dogs * fatty snack foods * Eat more: * omega 3 fatty acids: * fatty fish * salmon * mackerel * sardines * tuna * trout * ground flax seed * flaxseed oil * soy products * legumes * walnuts * dark leafy green vegetables * high fiber foods: * beans * whole grains * ground flaxseed * pumpkin seeds * rice bran * oat bran * fruits and vegetables * Eat more plant foods: Vegetable proteins such as * dried beans, * peas, and * soy products; * White poultry, prepared without the skin, is also a good source of protein without a lot of fat content.