Diet

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.