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Delicious, low GI alternatives
to the foods you love!

The Glycemic Index Foundation's

Swap it tool

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.

High GI

Quick Oats

Instant Oats

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Low GI

Traditional Rolled Oats

Steel Cut Oats

High GI

Potatoes: Mashed, Chips and French Fries

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Low GI

Carisma™ 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

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High GI

Couscous

Millet

Polenta

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Low GI

Quinoa

Buckwheat

Freekeh

Bulghur (cracked wheat)

Semolina

Pearl Barley

Teff

High GI

Dried Rice Noodles

Instant Noodles

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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

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Low GI

Durum Wheat Pasta Cooked ‘Al Dente’

High GI

Rice Crackers

Rice Cakes

Water Crackers

Crispbread

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Low GI

Wholegrain Crackers

Grain and Seed Crackers

High GI

Potato Chips

Pretzels

Rice Cakes

Rice Crackers

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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

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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

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Low GI

100% Fruit Spreads

Pure Floral Honey

Pure Maple Syrup

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