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.