1 March 2011

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.

  • Heart 1st: GI 46 – available carbs 20g
  • Digestive 1st GI 39 – available carbs 21g
  • Protein 1st GI 36 – available carbs 17g

    And here are the latest GI values for two types of Goodness Superfoods porridge (made according to packet instructions with water, nothing else added).
    • Traditional Barley+ Oats 1st (GI47) – available carbs (for a 40g serving prepared with water) 25g carbohydrate.
    • Quick Sachets Barley+ Oats 1st Apple & Honey (GI55) – available carbs (for a 35g serving prepared with water) 25g carbohydrate.
    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
    Email info@gilabs.com
    Web www.gilabs.com

    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
    Email sugirs@mmb.usyd.edu.au
    Web www.glycemicindex.com

    See The New Glucose Revolution on YouTube


    Anonymous said...

    I switched to the Goodness Superfoods cereals 12 months ago; tasty and don't spike my BGL's. Initially, I only ate the "Protein" but now I buy all 3 and blend them. If you add the 3 GI's and then divide the value by 3, it gives a GI of 40.3 I would hope the manufacturer could combine all 3 varieties into one super cereal. Also, a larger box, say 750g would be more convenient. I note that all 3 cereals don't carry the official "LOW GI" symbol on the packaging. Can 'sugirs' explain ?

    Philippa said...

    The GI Symbol is something manufacturers have to apply for. You can check out the process here: http://www.gisymbol.com.au/join.htm#whyjoin

    Why don't you contact Goodness Superfoods and suggest they join up. At the same time you can mention your other great suggestions re the larger box and the 3-in-1 'super cereal'. Here are the contact details:

    Goodness SuperFoods:
    73 Monash Drive
    Dandenong South
    VIC 3175

    Customer Service:
    Phone: 1800 654751
    E-mail: reception@popina.com.au

    buy research paper online said...

    I think the current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages of being universal and producing maximum GI values of approximately 100