GI Update

Professor Jennie Brand-Miller answers your questions

‘I like to eat a wide variety of vegetables. In fact I love having a rainbow on my plate. But some of my favourites like pumpkin seem to have moderate or even high GI values. Does that mean people with diabetes shouldn’t eat them?’

People with diabetes can happily tuck into pumpkin (GI66), beetroot (canned beetroot GI64), swede/rutabaga (GI72) as well as turnips, parsnips (GI52), carrots (GI39) and green peas (GI51). Unlike potatoes, sweet potatoes and cereal products including corn, these vegetables are low in carbohydrate so their glycemic load is low for typical servings. And like other green and salad vegetables including onions, tomatoes, capsicum/peppers and broccoli, they are packed with micronutrients. They should be considered free foods for everyone to eat to their heart’s content.

New GI values from Fiona Atkinson at SUGiRS
An all Goodness brekkie
Goodness Superfoods produce a range of low GI ready to eat brekkie cereals and porridges made with CSIRO’s modified (not GM) barley grain. We reported three Goodness Superfoods ready-to-eat cereals (45g or 1½ oz a serving) a year ago, as a reminder, here’s how they rated in the GI stakes.

    And here are the latest GI values for two types of Goodness Superfoods porridge (made according to packet instructions with water, nothing else added).
    Alternatively, top your favourite foods (fruit, yoghurt, ice cream) with a spoon of two of their FibreBoost Sprinkles (GI34) to improve inner health and be regular.

    GI testing by an accredited laboratory
    North America

    Dr Alexandra Jenkins
    Glycemic Index Laboratories
    20 Victoria Street, Suite 300
    Toronto, Ontario M5C 298 Canada
    Phone +1 416 861 0506

    Fiona Atkinson


    Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
    Human Nutrition Unit, School of Molecular and Microbial Biosciences
    Sydney University
    NSW 2006 Australia
    Phone + 61 2 9351 6018
    Fax: + 61 2 9351 6022

    See The New Glucose Revolution on YouTube