The Glycaemic Index (GI) helps you make smarter food choices that keep your blood glucose more stable throughout the day.
Here's what many people don't realise: not all carbohydrates affect your blood glucose the same way. Choosing lower GI carbohydrates can help you feel fuller for longer and better manage your blood glucose levels.
What you will learn in this fact sheet
This fact sheet provides practical guidance to help you make informed choices about carbohydrates.
- How carbohydrates affect your blood glucose levels.
- The difference between lower and higher GI foods.
- Smart food swaps to help stabilise blood glucose.
- Simple tips to lower the GI of your meals.
Understanding carbohydrates and GI
Carbohydrates provide your body with energy and are found in many foods including bread, cereals, rice, pasta, fruit, milk and yoghurt. When you eat carbohydrates, they break down into glucose during digestion and increase your blood glucose levels.
The Glycaemic Index (GI) measures how quickly or slowly a carbohydrate food increases your blood glucose levels.
Lower GI carbohydrates increase blood glucose more slowly and are better choices for stable blood glucose management. They help you feel fuller for longer.
Higher GI carbohydrates increase blood glucose more quickly. While they have their place, particularly when treating low blood glucose or during exercise, they should be chosen less often for everyday meals.
Smart food swaps for lower GI choices
Making simple swaps can help you choose lower GI options without compromising on taste or satisfaction.
Bread and cereals
- Instead of white or wholemeal bread choose multigrain and seeds, traditional sourdough or pumpernickel.
- Instead of instant oats or cornflakes choose traditional rolled oats, untoasted muesli or wholegrain high-fibre cereals.
- Instead of white pita or crumpets choose wholemeal pita or Mission Low GI wraps.
Rice, pasta and grains
- Instead of jasmine or medium grain rice choose basmati, doongara or long grain rice.
- Instead of instant noodles choose wheat pasta, fresh rice noodles or soba noodles.
- Instead of couscous choose quinoa, barley or pearl couscous.
Starchy vegetables
- Instead of white potatoes choose sweet potato (orange flesh), yam or Nicola potatoes.
Tip: Eating skin-on potato or cooking then cooling potato lowers the GI.
Other carbohydrates
- Choose all lentils and legumes — kidney beans, chickpeas, brown lentils and baked beans are all excellent lower GI choices.
- Choose fresh fruit over fruit juice — most fresh fruits like apples, pears, oranges and berries are lower GI.
- Choose milk and yoghurt over rice milk or oat milk for lower GI dairy options.
Supporting vital diabetes and nutrition research
This evidence-based fact sheet was developed by the Baker Heart and Diabetes Institute, where researchers have been advancing understanding of carbohydrate metabolism and diabetes management for decades.
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Tips to lower the GI of your meals
- Add acidity
Vinegar or lemon juice as a dressing lowers the GI of a meal. - Increase fibre
Add salad vegetables to sandwiches, lentils to soups, and choose high-fibre wholegrain bread and cereals. - Cook then cool
Try rice or potato salad, as cooking then cooling changes the starch structure and lowers the GI. - Combine with protein
Eating fish, lean meat, skinless chicken, egg or tofu with your carbohydrate and plenty of vegetables helps lower the GI of the meal.
Lower GI meal examples
Spread your carbohydrate intake throughout the day. Here are some practical meal ideas.
Breakfast
- ½ cup untoasted muesli with reduced-fat yoghurt and mixed nuts.
- Multigrain toast with eggs and vegetables.
- Traditional rolled oats made with milk, topped with berries.
Lunch
- Multigrain bread sandwich with chicken and salad.
- Soup with barley and vegetables.
- Wholemeal pita filled with four-bean mix and salad.
Dinner
- Spaghetti with lean meat sauce and side salad.
- Grilled salmon with baked sweet potato and greens.
- Stir-fry with soba noodles.
- Curry with basmati rice.
Snacks
- Fresh fruit like apples, oranges or berries.
- Reduced-fat yoghurt.
- Vita-Weat Pumpkin Seed and Grains with cheese.
- Handful of unsalted nuts.
