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.