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.
Breads
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.
try
Dense, wholegrain bread, authentic sourdough bread, multigrain bread, pumpernickel bread, fruit bread, raisin bread, or mixed grain wraps.
Try these certified low Gi bread products
Breakfast Cereal
instead of
High Gi puffed cereal and flaked cereal
try
Natural style muesli, bircher style muesli or low Gi breakfast bars
Try these certified low Gi breakfast products
Oats
instead of
Quick oats and instant oats
try
Traditional rolled oats or steel cut oats
Try these certified low Gi breakfast products
Potatoes
instead of
Potatoes: Mashed, chips and french fries
try
Carisma or low Gi potato, sweet potato, butternut pumpkin, parsnip, corn, lentils, chickpeas, kidney beans, cannellini beans and split peas
Try these certified low Gi fruit and vegetable
Rice
instead of
Jasmine, calrose, arborio rice, glutinous white rice congee, medium grain white rice and medium grain brown rice
try
Pearl couscous, quinoa, buckwheat, freekeh, bulghur (cracked wheat), semolina, pearl barley and teff
Try these certified low Gi rice products
Grains
instead of
Couscous, millet and polenta
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
Try these certified low Gi grain products
Noodles
instead of
Dried rice noodles and instant noodles
try
Soba noodles, hokkien noodles, udon noodles, vermicelli noodles, buckwheat noodles, fresh rice noodles and mung bean noodles
Pasta
instead of
try
Crackers
instead of
Rice crackers, rice cakes, water crackers and crispbread
try
Wholegrain crackers, grain and seed crackers
Try these certified low Gi snack products
Savoury Snacks
instead of
Potato chips, pretzels, rice cakes and rice crackers
try
Wholegrain crackers, nuts, dry roasted chickpeas, vegetable strips with hummus, dried fruit, nut, seed and grain bar, small sushi roll and baked beans
Try these certified low Gi snack products
Sweet Snacks
instead of
Biscuits, doughnuts, cakes, pastries, muffins, chocolate and lollies
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
Try these certified low Gi snack products
Condiments
instead of
Sugar, treacle, golden syrup, rice malt syrup, brown rice syrup and corn syrup
try
Low Gi cane sugar, date syrup, 100% Fruit Spreads, pure floral honey and pure maple syrup
Try these certified low Gi condiments products
Beverages
instead of
Soft drinks, cordials, energy drinks, fruit juice drink, rice milk, oat milk and sweetened condensed milk
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
Try these certified low Gi beverage products
Dessert
instead of
Full fat ice-cream, sorbet, gelato, cakes and pastries
try
Reduced or low fat ice-cream, reduced or low fat custard and reduced or low fat yoghurt
