Diabetes Food Guide Pdf 131930 | Glycemic Index Food Guide

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Milk, Alternatives and Other BeveragesGlycemic Index Food Guide
Low Glycemic Index Medium Glycemic Index High Glycemic Index
(55 or less) (56 to 69) (70 or more)
Choose Most OftenChoose Less OftenChoose Least OftenThe glycemic index (GI) is a scale that ranks a Diabetes Canada recommends choosing
Almond MilkRice Milk carbohydrate-containing food or drink by how much lower GI foods and drinks more often to help
Cow Milk it raises blood sugar levels after it is eaten or drank. control blood sugar.
(Skim, 1%, 2%, Whole)Foods with a high GI increase blood sugar higher Work with your Registered Dietitian to add foods
Frozen Yogurt and faster than foods with a low GI. and drinks to your lists, create action plans that
Greek YogurtThere are three GI categories: include choosing lower GI foods, adapt your
Soy Milk favourite recipes, and ﬁ nd ways to swap/substitute
Yogurt (Skim, 1%, 2%, Whole) low GI foods into your meal plan.
Additional foods:Additional foods:Additional foods: Checking your blood sugar before, and 2 hours
1. 1. 1. after, a meal is the best way to know how your body
2. 2. 2. handles certain foods and drinks.
3.3.3.
Milk, alternatives, and other beverages listed include ﬂ avoured (e.g. chocolate), sweetened and Green = Go
unsweetened varieties.Low GI (55 or less) Choose Most Often Vegetables Milk
Yellow = Caution
Meat and AlternativesMedium GI (56 to 69) Choose Less Often
Low Glycemic Index Medium Glycemic Index High Glycemic Index Red = Stop and think Grains and Meat and
(55 or less) (56 to 69) (70 or more) High GI (70 or more) Choose Least Often Starches Alternatives Fruit
Choose Most OftenChoose Less OftenChoose Least OftenFoods in the high GI category can be swapped
Baked BeansLentil Soup (ready-made)with foods in the medium and/or low GI category
ChickpeasSplit Pea Soup (ready-made)to lower GI.
Kidney BeansA low GI diet may help you: Figure 1: The Plate Method. Using a standard dinner
Lentils plate, follow this model to control your portion sizes.
Mung Beans• decrease risk of type 2 diabetes and www.diabetes.ca/mealplanning
Romano Beansits complications
Soybeans/Edamame• decrease risk of heart disease and stroke Some carbohydrate-containing foods and drinks
longer
Split Peas• feel full have so little carbohydrate that they do not have
• maintain or lose weight a GI value. This does not mean they cannot be
Additional foods:Additional foods:Additional foods: included as part of a healthy diet. Examples
1. 1. 1. Try these meal planning ideas to lower meal GI: include green vegetables, lemons, and some low-
2. 2. 2. • Cook your pasta al dente (ﬁ rm). Check your carbohydrate drinks. Diabetes Canada calls these
3.3.3. pasta package instructions for cooking time. foods and drinks “free” because they do not impact
• Make fruits and milk part of your meal plate the blood sugar of people living with diabetes. You
Meat, poultry and ﬁ sh do not have a GI because they do not contain carbohydrate. When ½ cup or more of pulses (Figure 1). These foods often have a low GI and can put free foods in the green category, but they
are eaten, they can be included in the Grains and Starches food group or the Meats and Alternatives group.make a healthy dessert.do not have a GI and have not been included in the
• Try lower GI grains, such as barley and bulgur. food lists.
Diabetes Canada is making the invisible epidemic of diabetes visible and urgent. Eleven million Canadians have diabetes or prediabetes. Now is • Pulses can be grains and starches or meat and
the time to End Diabetes - its health impacts, as well as the blame, shame and misinformation associated with it. Diabetes Canada partners with alternatives. Swap half of your higher GI starch Items with this
Canadians to End Diabetes through education and support services, resources for health-care professionals, advocacy to governments, schools food serving with beans, lentils or chickpeas. For symbol are “sometimes foods”
and workplaces, and funding research to improve treatments and ﬁ nd a cure.example, instead of having 1 cup of cooked short (foods and drinks eaten only on occasion)
This document reﬂ ects the Canadian Diabetes Association 2013 Clinical Practice Guidelines for the Prevention and Management grain rice, have ½ cup of cooked rice mixed with
of Diabetes in Canada © 2013 The Canadian Diabetes Association. The Canadian Diabetes Association is the registered ½ cup of black beans.
owner of the name Diabetes Canada. 115009 02/18
Page 4 of 4diabetes.ca | 1-800-BANTING (226-8464)
Grains and Starches Fruits
Low Glycemic Index Medium Glycemic Index High Glycemic Index Low Glycemic Index Medium Glycemic Index High Glycemic Index
(55 or less) (56 to 69) (70 or more) (55 or less) (56 to 69) (70 or more)
Choose Most Often Choose Less Often Choose Least Often Choose Most Often Choose Less Often Choose Least Often
Breads: Breads: Breads: Apple Banana (Ripe, Yellow) Banana (Brown, Overripe)
Heavy Mixed Grain Breads Chapati (White, Whole Wheat) Bread (White, Whole Wheat) Apricot (Fresh, Dried) Cherries (Bottled) Watermelon
Spelt Bread Flaxseed/Linseed Bread Naan (White, Whole Wheat) Banana (Green, Unripe) Cherries (Fresh)
Sourdough Bread Pita Bread (White, Whole Wheat) Cereal: Berries Cranberries (Dried)
Tortilla (Whole Grain) Pumpernickel Bread All-Bran Flakes™ Cereal Cantaloupe Figs (Fresh, Dried)
Cereal: Roti (White, Whole Wheat) Corn Flakes™ Cereal Grapefruit Grapes
All-Bran™ Cereal Rye Bread Cream of Wheat™ (Instant) Honeydew Melon Kiwi
All-Bran Buds™ (Light, Dark, Whole Grain) Puffed Wheat Cereal Mango Lychee
With Psyllium Cereal Stone Ground Whole Rice Krispies™ Cereal Orange Pineapple
Oat Bran Wheat Bread Special K™ Cereal Peach Raisins
Oats (Steel Cut) Whole Grain Wheat Bread Grains: Pear
Grains: Cereal: Jasmine Rice Plum
Barley Cream of Wheat™ (Regular) Millet Pomegranate
Bulgur Oats (Instant) Sticky Rice Prunes
Mung Bean Noodles Oats (Large Flake) White Rice (Instant)
Pasta (Al Dente, Firm) Oats (Quick) Other: Additional foods: Additional foods: Additional foods:
Pulse Flours Grains: Carrots* 1. 1. 1.
Quinoa Basmati Rice Potato (Instant Mashed) 2. 2. 2.
Rice (Converted, Parboiled) Brown Rice Potato (Red, White, Hot) 3. 3. 3.
Other: Cornmeal Pretzels
Peas Couscous Rice Cakes
Popcorn (Regular, Whole Wheat) Soda Crackers Some fruits have not been assigned a GI because they contain less than 15 g of available carbohydrate per
Sweet Potato Rice Noodles serving (e.g. lemon and lime).
Winter Squash White Rice (Short, Long Grain)
Wild Rice
Other:
Beets*
Corn
French Fries
Parsnip
Potato (Red, White, Cooled)
Rye Crisp Crackers
(e.g. Ryvita Rye Crispbread™)
Stoned Wheat Thins™
Crackers
Additional foods: Additional foods: Additional foods:
1. 1. 1.
2. 2. 2.
3. 3. 3. Many fruits and vegetables fall in the
* Most starchy/sweet vegetables (e.g. peas, parsnip, winter squash) provide 15 g or more carbohydrate per 1 cup low or medium GI categories.
serving. Beets and carrots often provide less than 15 g carbohydrate per serving (marked above with *). Most
non-starchy (or free) vegetables (e.g. tomato and lettuce) have not been assigned a GI because they have very
little carbohydrate and have very little effect on blood sugar.
Page 2 of 4 Page 3 of 4
Grains and Starches Fruits
Low Glycemic Index Medium Glycemic Index High Glycemic Index Low Glycemic Index Medium Glycemic Index High Glycemic Index
(55 or less) (56 to 69) (70 or more) (55 or less) (56 to 69) (70 or more)
Choose Most OftenChoose Less OftenChoose Least OftenChoose Most OftenChoose Less Often Choose Least Often
Breads:Breads:Breads:Apple Banana (Ripe, Yellow) Banana (Brown, Overripe)
Heavy Mixed Grain BreadsChapati (White, Whole Wheat)Bread (White, Whole Wheat)Apricot (Fresh, Dried)Cherries (Bottled) Watermelon
Spelt BreadFlaxseed/Linseed Bread Naan (White, Whole Wheat)Banana (Green, Unripe)Cherries (Fresh)
Sourdough Bread Pita Bread (White, Whole Wheat)Cereal:BerriesCranberries (Dried)
Tortilla (Whole Grain)Pumpernickel Bread All-Bran Flakes™ CerealCantaloupeFigs (Fresh, Dried)
Cereal:Roti (White, Whole Wheat)Corn Flakes™ CerealGrapefruitGrapes
All-Bran™ CerealRye Bread Cream of Wheat™ (Instant)Honeydew MelonKiwi
All-Bran Buds™ (Light, Dark, Whole Grain)Puffed Wheat CerealMangoLychee
With Psyllium CerealStone Ground Whole Rice Krispies™ CerealOrangePineapple
Oat BranWheat BreadSpecial K™ CerealPeach Raisins
Oats (Steel Cut)Whole Grain Wheat BreadGrains:Pear
Grains:Cereal:Jasmine RicePlum
Barley Cream of Wheat™ (Regular)MilletPomegranate
BulgurOats (Instant)Sticky RicePrunes
Mung Bean NoodlesOats (Large Flake)White Rice (Instant)
Pasta (Al Dente, Firm)Oats (Quick)Other:Additional foods:Additional foods: Additional foods:
Pulse FloursGrains:Carrots*1. 1. 1.
QuinoaBasmati RicePotato (Instant Mashed)2. 2. 2.
Rice (Converted, Parboiled)Brown RicePotato (Red, White, Hot)3.3. 3.
Other:Cornmeal Pretzels
PeasCouscous Rice Cakes
Popcorn (Regular, Whole Wheat)Soda CrackersSome fruits have not been assigned a GI because they contain less than 15 g of available carbohydrate per
Sweet PotatoRice Noodlesserving (e.g. lemon and lime).
Winter SquashWhite Rice (Short, Long Grain)
Wild Rice
Other:
Beets*
Corn
French Fries
Parsnip
Potato (Red, White, Cooled)
Rye Crisp Crackers
(e.g. Ryvita Rye Crispbread™)
Stoned Wheat Thins™
Crackers
Additional foods:Additional foods:Additional foods:
1. 1. 1.
2. 2. 2.
3.3.3. Many fruits and vegetables fall in the
* Most starchy/sweet vegetables (e.g. peas, parsnip, winter squash) provide 15 g or more carbohydrate per 1 cuplow or medium GI categories.
serving. Beets and carrots often provide less than 15 g carbohydrate per serving (marked above with *). Most
non-starchy (or free) vegetables (e.g. tomato and lettuce) have not been assigned a GI because they have very
little carbohydrate and have very little effect on blood sugar.
Page 2 of 4 Page 3 of 4
Milk, Alternatives and Other Beverages Glycemic Index Food Guide
Low Glycemic Index Medium Glycemic Index High Glycemic Index
(55 or less) (56 to 69) (70 or more)
Choose Most Often Choose Less Often Choose Least Often The glycemic index (GI) is a scale that ranks a Diabetes Canada recommends choosing
Almond Milk Rice Milk carbohydrate-containing food or drink by how much lower GI foods and drinks more often to help
Cow Milk it raises blood sugar levels after it is eaten or drank. control blood sugar.
(Skim, 1%, 2%, Whole) Foods with a high GI increase blood sugar higher Work with your Registered Dietitian to add foods
Frozen Yogurt and faster than foods with a low GI. and drinks to your lists, create action plans that
Greek Yogurt There are three GI categories: include choosing lower GI foods, adapt your
Soy Milk favourite recipes, and ﬁ nd ways to swap/substitute
Yogurt (Skim, 1%, 2%, Whole) low GI foods into your meal plan.
Additional foods: Additional foods: Additional foods: Checking your blood sugar before, and 2 hours
1. 1. 1. after, a meal is the best way to know how your body
2. 2. 2. handles certain foods and drinks.
3. 3. 3.
Milk, alternatives, and other beverages listed include ﬂ avoured (e.g. chocolate), sweetened and Green = Go
unsweetened varieties. Low GI (55 or less) Choose Most Often Vegetables Milk
Yellow = Caution
Meat and Alternatives Medium GI (56 to 69) Choose Less Often
Low Glycemic Index Medium Glycemic Index High Glycemic Index Red = Stop and think Grains and Meat and
(55 or less) (56 to 69) (70 or more) High GI (70 or more) Choose Least Often Starches Alternatives Fruit
Choose Most Often Choose Less Often Choose Least Often Foods in the high GI category can be swapped
Baked Beans Lentil Soup (ready-made) with foods in the medium and/or low GI category
Chickpeas Split Pea Soup (ready-made) to lower GI.
Kidney Beans A low GI diet may help you: Figure 1: The Plate Method. Using a standard dinner
Lentils plate, follow this model to control your portion sizes.
Mung Beans • decrease risk of type 2 diabetes and www.diabetes.ca/mealplanning
Romano Beans its complications
Soybeans/Edamame • decrease risk of heart disease and stroke Some carbohydrate-containing foods and drinks
longer
Split Peas • feel full have so little carbohydrate that they do not have
• maintain or lose weight a GI value. This does not mean they cannot be
Additional foods: Additional foods: Additional foods: included as part of a healthy diet. Examples
1. 1. 1. Try these meal planning ideas to lower meal GI: include green vegetables, lemons, and some low-
2. 2. 2. • Cook your pasta al dente (ﬁ rm). Check your carbohydrate drinks. Diabetes Canada calls these
3. 3. 3. pasta package instructions for cooking time. foods and drinks “free” because they do not impact
• Make fruits and milk part of your meal plate the blood sugar of people living with diabetes. You
Meat, poultry and ﬁ sh do not have a GI because they do not contain carbohydrate. When ½ cup or more of pulses (Figure 1). These foods often have a low GI and can put free foods in the green category, but they
are eaten, they can be included in the Grains and Starches food group or the Meats and Alternatives group. make a healthy dessert. do not have a GI and have not been included in the
• Try lower GI grains, such as barley and bulgur. food lists.
Diabetes Canada is making the invisible epidemic of diabetes visible and urgent. Eleven million Canadians have diabetes or prediabetes. Now is • Pulses can be grains and starches or meat and
the time to End Diabetes - its health impacts, as well as the blame, shame and misinformation associated with it. Diabetes Canada partners with alternatives. Swap half of your higher GI starch Items with this
Canadians to End Diabetes through education and support services, resources for health-care professionals, advocacy to governments, schools food serving with beans, lentils or chickpeas. For symbol are “sometimes foods”
and workplaces, and funding research to improve treatments and ﬁ nd a cure. example, instead of having 1 cup of cooked short (foods and drinks eaten only on occasion)
This document reﬂ ects the Canadian Diabetes Association 2013 Clinical Practice Guidelines for the Prevention and Management grain rice, have ½ cup of cooked rice mixed with
of Diabetes in Canada © 2013 The Canadian Diabetes Association. The Canadian Diabetes Association is the registered ½ cup of black beans.
owner of the name Diabetes Canada. 115009 02/18
Page 4 of 4 diabetes.ca | 1-800-BANTING (226-8464)

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...Milk alternatives and other beveragesglycemic index food guide low glycemic medium high or less to more choose most oftenchoose least oftenthe gi is a scale that ranks diabetes canada recommends choosing almond milkrice carbohydrate containing drink by how much lower foods drinks often help cow it raises blood sugar levels after eaten drank control skim whole with increase higher work your registered dietitian add frozen yogurt faster than lists create action plans greek yogurtthere are three categories include adapt soy favourite recipes nd ways swap substitute into meal plan additional checking before hours the best way know body handles certain beverages listed avoured e g chocolate sweetened green go unsweetened varieties vegetables yellow caution meat alternativesmedium red stop think grains starches fruit oftenfoods in category can be swapped baked beanslentil soup ready made chickpeassplit pea kidney beansa diet may you figure plate method using standard dinner lentils follow th...

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