Step 1: Swap high GI foods for low GI foods. Not sure which foods are high or low? Use our Swap It search and look out for the GI Symbol on foods in your supermarket.
Step 2: Eat at least one serving of a low GI carbohydrate food at each meal, and choose low GI snacks.
Step 3: Keep your eye on serving sizes. Eating too much food, even if it’s a healthy choice, isn’t good for you.
Swap it! Try these simple swaps or use our Swap It tool.
|Breakfast||Most flaked corn, wheat and puffed rice cereals||Traditional porridge, natural muesli or cereals with the GI Symbol|
|Lunch||Fluffy white breads||Wholegrain bread e.g. Burgen, Tip Top 9 Grain & Helga’s Lower Carb bread|
|Dinner||Jasmine rice||Low GI White rice or Brown rice e.g. SunRice Doongarra Low GI rice|
1. The ideal meal: Aim for half vegetables/salad, quarter lean protein and quarter low GI carbohydrate.
2. Swap those spuds: If you’re a big potato eater and can’t bear the thought of giving them up, you don’t have to – just switch to a low GI potato such as Carisma™. Another option when making potato mash is to replace half the potato with cannellini beans, or swap to other lower GI options like sweet potato.
3. Go grainy: Choose grainy breads (where you can actually see the grains) over white bread.
4. Get a good start: Replace highly processed breakfast cereals with natural muesli, traditional porridge oats or cereals that carry the GI Symbol.
5. Love legumes! Include legumes like beans, lentils and chickpeas in your meals two or three times a week, or more often if you are a vegetarian.
6. It’s all about combinations: You don’t need to completely cut out high GI options – the trick is to combine them with low GI options to achieve a moderate GI. Additionally, certain acids help to lower the GI of certain foods. Try vinegars on salads, yoghurt with cereal and lemon juice on vegetables.
7. Smart Snacking: When it comes to snacking, go for fresh fruit, dried fruit, nuts and yoghurt. Avoid refined flour products like cookies, crackers and biscuits.
8. Wonderful Water: Make water your first choice. Avoid sugary drinks and drink no more than one to two glasses of alcohol a day.
For more on diabetes exchange portions and tips on managing your blood glucose levels through a low GI diet click here.