WORDS
SHANNON LAVERY (DIETITIAN)
PHOTOGRAPHY
GETTY IMAGES
It is always important
to consider the overall
nutritional value of the food –
that is, is it low in fat, especially
saturated fat; is it high in fibre
and whole grains; is it low in
sodium; and does it contain
essential vitamins and minerals?
Aim to include at least one
healthy low GI food at each
meal or snack. By combining
a low GI food with a high GI
food you will achieve an overall
medium glycaemic effect. And
remember to choose portions
that meet your individual needs,
as too much of any carbohydrate,
regardless of its GI value, can
cause BGLs to rise too high. ■
SWAP Jasmine, Arborio,
Calrose rice
SWAP Cornflakes,
quick oats
SWAP Watermelon,
rockmelon, lychees
SWAP Broad beans
SWAP Potato
SWAP Rice crackers, pretzels,
crispbreads, water crackers
FOR Multigrain bread,
fruit loaf
FOR Quinoa, Basmati or
Doongara rice, pearl barley
FOR Rolled oats, bran-based
cereals, natural muesli
FOR Apples, peaches, plums,
pears, grapes, oranges
FOR Yoghurt, dairy
milk, soy milk,
FOR Lentils, red kidney beans,
chickpeas, baked beans
FOR Orange sweet potato,
Carisma potatoes
FOR Ryvita, Vita-Weat,
oatmeal biscuits
For further details on glycaemic index
visit gisymbol.com.
HEALTHIER LOWER GI
CARBOHYDRATES
HIGH GI
CARBOHYDRATES
SWAP Rice milk
MAKE
THE
SWITCH
Swap your high GI
carbohydrate foods and
drinks for healthier lower
GI carbohydrate
options.
SWAP Crumpets,
white bread