Using the GI is easy. You don’t need to know numbers or do the maths. Simply swap your usual carbohydrate food for a lower GI one. Use this tool to swap the foods you enjoy eating with low GI alternatives.
Breads
instead of
Soft white bread, light and airy wholemeal bread, bagel, Turkish bread, focaccia bread, flatbreads, white pita, crumpets, English muffins and white tortilla wraps.
try
Dense high fibre wholegrain bread, authentic sourdough bread, grain and seed bread, pumpernickel bread, fruit bread, raisin bread, wholegrain high fibre wraps, white corn tortilla wraps.
Try these certified low GI bread products
Breakfast Cereal
instead of
Refined puffed cereal and flaked cereal; quick or instant oats
try
Rolled or Steel cut oats, natural style muesli, Bircher style muesli or low GI breakfast bars
Try these certified low GI breakfast products
Oats
instead of
Quick oats and instant oats
try
Traditional rolled oats or steel cut oats
Try these certified low GI breakfast products
Potatoes
instead of
White Potatoes: mashed, deep-fried chips and French fries
try
Carisma™ or Low Carb white potato, sweet potato, butternut pumpkin, parsnip, corn, lentils, chickpeas, kidney beans, cannellini beans and split peas
Try these certified low GI fruit and vegetable
Rice
instead of
Jasmine, calrose, arborio rice, glutinous white rice congee, medium grain white rice and medium grain brown rice
try
Low GI white rice, Low GI brown rice, basmati rice, pearl couscous, quinoa, buckwheat, freekeh, bulghur (cracked wheat), semolina, pearl barley and teff
Try these certified low GI rice products
Grains
instead of
Couscous, millet and polenta
try
Low GI white rice, Low GI brown rice Basmati, black rice, red rice, wild rice, chia and quinoa rice blends, prepared sushi made from traditional Japanese rice
Try these certified low GI grain products
Noodles
instead of
Dried rice noodles and instant noodles
try
Soba noodles, hokkien noodles, udon noodles, vermicelli noodles, buckwheat noodles, fresh rice noodles and mung bean noodles
Pasta
instead of
try
Durum wheat pasta cooked ‘al dente’
Crackers
instead of
Rice crackers, rice cakes, water crackers and puffed crispbread
try
Wholegrain high fibre crackers, grain and seed crackers
Try these certified low GI snack products
Savoury Snacks
instead of
Potato chips, pretzels, water crackers, puffed crispbreads, rice cakes and rice crackers
try
Wholegrain crackers, nuts, dry roasted chickpeas, vegetable strips with hummus, nut, seed and grain bar, small sushi roll and baked beans
Try these certified low GI snack products
Sweet Snacks
instead of
Biscuits, doughnuts, cakes, pastries, muffins, ice-cream, chocolate and lollies
try
Fresh fruit, canned fruit in natural juice, grain and fruit bar, fruit and raisin bread, fruit buns, dried fruit and nut mix and reduced fat yoghurt or custard, small fruit smoothie
Try these certified low GI snack products
Condiments
instead of
Sugar, treacle, golden syrup, rice malt syrup, brown rice syrup and corn syrup
try
Low GI cane sugar, date syrup, 100% Fruit Spreads, pure floral honey and pure maple syrup
Try these certified low GI condiments products
Beverages
instead of
Soft drinks, cordials, energy drinks, fruit juice drink, rice milk, oat milk and sweetened condensed milk
try
Water, reduced or low fat milk, reduced or low fat soy drink, almond milk, reduced or low fat yoghurt drink, fruit smoothie, coffee with reduced fat or skim milk, 100% fruit juice (limit to 150ml) and 100% vegetable juice
Try these certified low GI beverage products
Dessert
instead of
Full fat ice-cream, sorbet, gelato, cakes and pastries
try
Reduced or low fat ice-cream, reduced or low fat custard or dairy dessert, reduced or low fat plain or fruit yoghurt
Try these certified low GI dessert products
Your Low GI Shopping List
To help lower the GI of your diet, we have put together this simple shopping list full of wholegrains, fresh fruit and veg and delicious low GI carbs, and a handy low GI pantry and fridge guide.
To help make healthy low GI choices quick and easy, foods carrying the GI Symbol guarantee that they have been reliably tested and meet very strict nutrient criteria.
Download our Low GI Shopping List and Top 10 Low GI Pantry & Fridge Ideas and keep them handy when you head to your local supermarket for your next shop. Don’t forget to look out for the GI Symbol on pack.
