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 THESEFOR THESE
High-GI FoodsGIThe Low-GI AlternativeGI
Bread: soft white, wholemeal and lighter multigrain. Scones, dampers, bagels70+Dense breads with wholegrains, linseed, stoneground flour and sourdough. Look for the low-GI label on products at your local supermarket45-55
Cakes and pastries, croissants, pancakes, waffles75-100Light fruit yoghurt is a wiser option for those with a sweet tooth15-30
Snacks – e.g., chips, crackers, cereal bars70-95Dried fruit, particularly apple and apricot, and nuts. Choose fresh grapes, raspberries, figs and even rhubarb, which have little to no carbohydrates0-30
Potatoes70-100Portion control is vital, but sweet potatoes have a lower GI. Mix it up with sweetcorn45-50
Rice, pasta and noodles65-90Some rice varieties have a lower GI. Try long-grain white, basmati, medium-grain brown. Better still, choose cracked wheat (bulgur), quinoa or buckwheat noodles50-60
Spreads and sweeteners, sugar, honey, golden syrup55-70Yellow box honey has a lower GI. Use pure fructose and hazelnut spread20-35
The quick-smart GI guideHigh GI: 70 +Medium GI: 56-69Low GI: 55 and under

 

 
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