Page 14 - NEA NEWHERE FLIPBOOK

NUTRITION
GLYCEMIC INDEX OF EVERYDAY FOODS
FOOD Bread
Breakfast Cereals
Pasta
Rice
Beans and Pulses
Potatoes
Fruit
Vegetables Dairy Foods
Sugars
ACTIVITY
LOW GI <50
Fruit
bread
Oat based e e e g g porridge High bran cereals
Pasta
and noodles
Basmati rice
Beans Lentils Nuts
Boiled new potatoes skin on Most fresh fruit if not over ripe - apple pear citrus fruit plums grapes
All green vegetables Carrots
Plantain
Courgette
Milk
Plain and flavoured yoghurt
Fructose
MEDIUM GI 55-69
Wholemeal bread
Pitta bread
Crumpets Croissant
Cereal bar Museli
Easy cook basmati rice
Dried fruit Banana Pineapple
Beetroot Sweet corn Sweet potato Honey Sucrose Coco-Cola
HIGH GI >70
Wholegrain or mixed grain grain bread
(e g g rye granary linseed)
Baguette
Bagels
Maize or wheat based cereal (e g cornflakes and Weetabix)
White rice
Brown rice
Baked potato with skin on Instant mashed potato Watermelon Lychee Fruit
juice
Parsnip Pumpkin
Glucose Lucozade
ACTIVITY
For this activity you will need two types of bread
one white white and one wholemeal Place a a a a piece of white white bread
on on your tongue (fight the urge to to eat it)! Do you you notice its sweetness as it it begins to digest? Have a a a drink of water then repeat the the the same process with the the the wholemeal bread
Did you notice a a a difference? Why do you think the white bread
tasted sugary? Think about how quickly it began to digest Collect examples of foods listed above (or similar) from from your kitchen Arrange them from from highest to lowest GI Do you you notice any patterns? Are you you surprised at at some of the high/low GI foods? Create a a a poster or chart like the example below 14