Food Swaps for Better Health
L ow-GI (glycaemic index) eating is not about starting a new diet. It’s about adjusting your eating habits – swapping one food choice for another. GI measures carbohydrate-rich foods according to
L ow-GI (glycaemic index) eating is not about starting a new diet. It’s about adjusting your eating habits – swapping one food choice for another. GI measures carbohydrate-rich foods according to their impact on blood glucose levels. Although low-GI eating is particularly beneficial for those with diabetes, hypertension, heart disease or metabolic syndrome, it’s also a smart way of eating for everyone else. A low-GI diet helps reduce your insulin and cholesterol levels, helps you burn fat more easily, controls your appetite and minimises your risk of heart disease and diabetes.
| SWAP THESE | FOR THESE | ||
|---|---|---|---|
| High-GI Foods | GI | The Low-GI Alternative | GI |
| Bread: soft white, wholemeal and lighter multigrain. Scones, dampers, bagels | 70+ | Dense breads with wholegrains, linseed, stoneground flour and sourdough. Look for the low-GI label on products at your local supermarket | 45-55 |
| Cakes and pastries, croissants, pancakes, waffles | 75-100 | Light fruit yoghurt is a wiser option for those with a sweet tooth | 15-30 |
| Snacks – e.g., chips, crackers, cereal bars | 70-95 | Dried fruit, particularly apple and apricot, and nuts. Choose fresh grapes, raspberries, figs and even rhubarb, which have little to no carbohydrates | 0-30 |
| Potatoes | 70-100 | Portion control is vital, but sweet potatoes have a lower GI. Mix it up with sweetcorn | 45-50 |
| Rice, pasta and noodles | 65-90 | Some rice varieties have a lower GI. Try long-grain white, basmati, medium-grain brown. Better still, choose cracked wheat (bulgur), quinoa or buckwheat noodles | 50-60 |
| Spreads and sweeteners, sugar, honey, golden syrup | 55-70 | Yellow box honey has a lower GI. Use pure fructose and hazelnut spread | 20-35 |
| The quick-smart GI guide | High GI: 70 + | Medium GI: 56-69 | Low GI: 55 and under |
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