Swap It

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.

Choose a food from the list above to see the low GI alternatives

Breads

White Bread

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.

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Wholegrain Bread

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.

Breakfast Cereal

Cereal Swap

instead of

Refined puffed cereal and flaked cereal; quick or instant oats

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Muesli swap

try

Rolled or Steel cut oats, natural style muesli, Bircher style muesli or low GI breakfast bars

Potatoes

Hot Chips

instead of

White Potatoes: mashed, deep-fried chips and French fries

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Sweet Potato and corn

try

Carisma™ or Low Carb white potato, sweet potato, butternut pumpkin, parsnip, corn, lentils, chickpeas, kidney beans, cannellini beans and split peas

Rice

Jasmine

instead of

Jasmine, calrose, arborio rice, glutinous white rice congee, medium grain white rice and medium grain brown rice

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Black 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

Grains

Couscous

instead of

Couscous, millet and polenta

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Buckwheat

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

Noodles

Instant Noodles

instead of

Dried rice noodles and instant noodles

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Soba noodles

try

Soba noodles, hokkien noodles, udon noodles, vermicelli noodles, buckwheat noodles, fresh rice noodles and mung bean noodles

Pasta

Gnocchi

instead of

Potato gnocchi, rice pasta, corn pasta
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Wheat Pasta

try

Durum wheat pasta cooked ‘al dente’

Crackers

Rice Cracker

instead of

Rice crackers, rice cakes, water crackers and puffed crispbread

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Wholegrain crackers

try

Wholegrain high fibre crackers, grain and seed crackers

Savoury Snacks

Crisps

instead of

Potato chips, pretzels, water crackers, puffed crispbreads, rice cakes and rice crackers

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Sushi

try

Wholegrain crackers, nuts, dry roasted chickpeas, vegetable strips with hummus, nut, seed and grain bar, small sushi roll and baked beans

Sweet Snacks

Cupcakes and doughnuts

instead of

Biscuits, doughnuts, cakes, pastries, muffins, ice-cream, chocolate and lollies

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Fruit and Nuts

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

Condiments

Sugar

instead of

Sugar, treacle, golden syrup, rice malt syrup, brown rice syrup and corn syrup

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honey

try

Low GI cane sugar, date syrup, 100% Fruit Spreads, pure floral honey and pure maple syrup

Beverages

Soft Drink

instead of

Soft drinks, cordials, energy drinks, fruit juice drink, rice milk, oat milk and sweetened condensed milk

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water

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

Dessert

Sundae

instead of

Full fat ice-cream, sorbet, gelato, cakes and pastries

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Milo custard

try

Reduced or low fat ice-cream, reduced or low fat custard or dairy dessert, reduced or low fat plain or fruit yoghurt

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.

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 keep it handy when you head to your local supermarket for your next shop, and look out for the GI Symbol on pack.

Low GI Shopping List
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