We’re partnering with the Glycemic Index Foundation to bring you tips on achieving a low GI diet.
Top tips to go low GI
November 3, 2020
- Go grainy: Instead of buying bakery foods made primarily with white flour (e.g. white bread, crumpets, pikelets), choose grainy breads (where you can actually see the grains), authentic sourdoughs or stoneground wholemeal options.
- Get a good start: Replace highly processed breakfast cereals with natural muesli, traditional porridge oats or cereals that carry the GI Symbol.
- Love legumes! Dried and canned beans, lentils & chickpeas are all low GI and nutrient rich along with providing good levels of protein and fibre. Include legumes in your meals two or three times a week, or more often if you are a vegetarian. You can add them to salads, casseroles or bolognaise. Make a quick and easy dip using canned beans and eat with crunchy vegetables.
- It’s all about combinations: You don’t need to completely cut out high GI options – the trick is to combine them with low GI options to achieve a moderate GI and GL. Additionally, certain acids help to lower the GI of certain foods. Try vinegars on salads, yoghurt with cereal and lemon juice on vegetables.
- Smart Snacking: When it comes to snacking, go for fresh fruit, dried fruit, nuts and yoghurt. Avoid refined flour products like cookies, crackers and biscuits.
- Quantity control: Watch the amount and type of rice you eat at home and when you are eating out. Jasmine and Calrose varieties are high in GI. Better choices are Sunrice Low GI Doongara rice, and Basmati; they have a lower GI and higher portion of the starch amylose that takes longer to break down helping to manage your blood glucose levels.
- Dairy good: Most dairy products including milk and yoghurt are low GI and an important source of protein and calcium. For alternative dairy products select calcium enriched soy milks rather than higher GI Rice milks.
- Wonderful Water: Make water your first choice. Avoid sugary drinks and drink no more than one to two glasses of alcohol a day.
For more information on living a low GI lifestyle, head to the GI Foundation