1 March 2020

YOUR GI SHOPPING GUIDE

MELONS, MANGOES, PAPAYA AND PINEAPPLE
These juicy fruits are great thirst quenchers that also provide us with dietary fibre and essential vitamins and minerals.

Fruit
For people with diabetes – Many people count grams of carbohydrate or use 15g Carbohydrate Exchange or 10g Portions to help match their insulin or blood glucose lowering medication to their requirements. We have included both. A 15g Exchange includes food with 12–18g carbohydrate and a 10g Portion 7.6–12.5g of carbohydrate.

Watermelon 
GI 78
Serving: 1 slice (160g/5¾oz) 
Watermelon Table
Rockmelon (cantaloupe) 
GI 68
Serving: 1 cup diced (190g/6oz)
Rockmelon Table
Mango 
GI 51
Serving: 1 cheek (90g/3¼oz)
Mango Table
Papaya 
GI 56
Serving: 1 slice (70g/2½oz)
Papaya Table
Pineapple 
GI 59
Serving: 2 thin slices (110g/3¾oz)
Pineapple Table
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