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.

What swap will you make today?

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, wholegrain bread, authentic sourdough bread, multigrain bread, pumpernickel bread, fruit bread, raisin bread, or mixed grain wraps.

Potatoes

Hot Chips

instead of

Potatoes: Mashed, chips and french fries

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Sweet Potato and corn

try

Carisma or low Gi 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

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

Basmati, black rice, red rice, wild rice, chia and quinoa rice blends, prepared sushi made from traditional Japanese rice, low Gi white rice and low Gi brown 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 crispbread

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Wholegrain crackers

try

Rice cakes, wholegrain crackers and grain and seed crackers

Savoury Snacks

Crisps

instead of

Potato chips, pretzels, rice cakes and rice crackers

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Sushi

try

Rice cakes, nuts, dry roasted chickpeas, vegetable strips with hummus, dried fruit, nut, seed and grain bar, small sushi roll and baked beans

Sweet Snacks

Cupcakes and doughnuts

instead of

Biscuits, doughnuts, cakes, pastries, muffins, 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 or low fat yoghurt

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, reduce 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 and reduced or low fat yoghurt