Carbohydrate foods and the Glycaemic Index
Carbohydrate foods are the sugars and starches you eat.
These include bread, pasta, rice, breakfast cereals, fruit, milk, potatoes and pulse vegetables such
as beans, peas.
Carbohydrate foods should be eaten at each meal and snack.
Carbohydrates are broken down into glucose during digestion. The glucose is released at
different rates from different carbohydrates. This is known as the glycaemic index (GI) for a food.
Foods with a high GI are broken down quickly and can cause the blood glucose level to rise
rapidly. The best carbohydrates to eat on a regular basis are the ones where glucose is released
slowly. These are carbohydrates with a low GI.
Suitable foods with a low GI are listed below. Try to choose foods from this list as often as
possible.
Foods with low GI which are low in fat
Porridge, Just Right®, Oatbix®, muesli, All Bran®, Sustain®, Special K®, Sultana
Bran®.
Pasta and noodles
Granary, multigrain, pitta, rye, pumpernickel bread, tortilla, taco shells, Chapatti.
Barley, bulgar wheat, couscous
Basmati rice
(white or brown)
Fruit and vegetables
Small glass of fruit juice
Peas, beans, lentils (including baked beans)
New potato, boiled potato, sweet potato, Yam
Snacks: fruit loaf, rye crackers, plain popcorn, oatcakes, malt loaf
Semi-skimmed and skimmed milk, soya milk, low fat ice cream, diet yoghurt and
fromage frais
Ideas for meals
Light Meals
Baked beans on granary toast
Lentil soup or minestrone soup served with granary bread
Pasta and bean salad
Bulgur wheat salad (use in the same way as rice)
Meat or vegetable lasagne
Pitta bread with hummus (with salad if desired)
Lean meat or fish sandwich made with granary bread
(with salad if desired)
Main Meals
Chicken or vegetable curry and basmati rice
Chilli Con Carne and basmati rice
Stir fries with noodles
Spaghetti Bolognaise
Stews with added beans and pearl barley with new potatoes. Serve with plenty of vegetables or
salad
Lean meat or fish with pasta and vegetables
Puddings
Low fat yoghurts and fromage frais
Dried fruit compote
Baked apples
Tinned fruit (in natural juice) and custard
Snacks
Fruit
Slice of fruit loaf
Popcorn
Rye crackers
Oatcakes
Information given by………..……………… Signature…………………………
Date………………………………………………. Contact Number……………….
GI1/ Nutrition & Dietetics/SDHC NHS FT03/12/Review date 12/15