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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.
Delicious, low GI alternatives
to the foods you love!
The Glycemic Index Foundation's
Swap it tool
High GI
Soft White Bread
Light and Airy Wholemeal Bread
Bagel
Turkish Bread
Focaccia Bread
Flatbreads
White Pita
Crumpets
English Muffins
White Tortilla Wraps
Low GI
Dense, Wholegrain Bread
Authentic Sourdough Bread
Multigrain Bread
Pumpernickel Bread
Fruit Bread
Raisin Bread
Mixed Grain Wrap
High GI
Flaked Cereal
Puffed Cereal
Low GI
Natural Style Muesli
Bircher Style Muesli
High GI
Quick Oats
Instant Oats
High GI
Potatoes: Mashed, Chips and French Fries
Low GI
GiLICIOUS Potato
Sweet Potato
Butternut Pumpkin
Parsnip
Corn
Lentils
Chickpeas
Kidney Beans
Cannellini Beans
Split Peas
High GI
Jasmine
Calrose
Arborio Rice
Glutinous White Rice Congee
Medium Grain White Rice
Medium Grain Brown Rice
Low GI
Basmati
Black Rice
Red Rice
Wild Rice
Chia and Quinoa Rice Blends
Prepared Sushi made from Traditional Japanese Rice
High GI
Couscous
Millet
Polenta
Low GI
Quinoa
Buckwheat
Freekeh
Bulghur (cracked wheat)
Semolina
Pearl Barley
Teff
High GI
Dried Rice Noodles
Instant Noodles
Low GI
Soba Noodles
Hokkien Noodles
Udon Noodles
Vermicelli Noodles
Buckwheat Noodles
Fresh Rice Noodles
Mung Bean Noodles
High GI
Potato Gnocchi
Rice Pasta
Corn Pasta
Low GI
Durum Wheat Pasta Cooked ‘Al Dente’
High GI
Rice Crackers
Rice Cakes
Water Crackers
Crispbread
Low GI
Wholegrain Crackers
Grain and Seed Crackers
High GI
Potato Chips
Pretzels
Rice Cakes
Rice Crackers
Low GI
Nuts
Dry Roasted Chickpeas
Vegetable Strips with Hummus
Dried Fruit
Nut, Seed and Grain Bar
Small Sushi Roll
Baked Beans
High GI
Biscuits
Doughnuts
Cakes
Pastries
Muffins
Chocolate
Lollies
Low GI
Fresh Fruit
Canned Fruit in natural juice
Grain and Fruit Bar
Fruit and Raisin Bread
Fruit Buns
Dried Fruit and Nut Mix
Reduced or Low Fat Yoghurt
High GI
Sugar
Treacle
Golden Syrup
Rice Malt Syrup
Brown Rice Syrup
Corn Syrup
Low GI
100% Fruit Spreads
Pure Floral Honey
Pure Maple Syrup
High GI
Soft Drinks
Cordials
Energy Drinks
Fruit Juice Drink
Rice Milk
Oat Milk
Sweetened Condensed Milk
Low GI
Water
Reduced or Low Fat Milk
Reduced or Low Fat Soy Drink
Almond Milk
Reduce or Low Fat Yoghurt Drink
Fruit Smoothie
Coffee with Reduced Fat or Skim Milk
100% Fruit Juice (limit to 150ml)
100% Vegetable Juice
High GI
Full Fat Ice-Cream
Sorbet
Gelato
Cakes
Pastries
