Low GI eating is an evidenced-based way of eating for better health.

Decades of science has shown that the slow release of glucose into the bloodstream from the “good” carbs in a low GI diet has many incredible benefits on our health.

The health benefits from low GI eating include:

improving blood sugar control
helping to prevent and manage lifestyle related diabetes including type 2 diabetes (the world’s fastest growing chronic disease) and gestational diabetes, as well as decreasing the risk of Type 2 diabetic complications by 20%
reducing insulin resistance
managing cravings and helping to feel fuller for longer
managing and maintaining a healthy weight by controlling appetite and delaying hunger
reducing insulin levels and helping to burn fat
managing PCOS and improving PCOS symptoms
providing sustained energy levels to the brain, improving concentration and memory
improving mood
managing and reducing acne – a low GI diet can reduce acne by up to 50% in just 12 weeks
providing sustained energy for muscles, helping you to perform longer during exercise
improving blood cholesterol levels
reducing the risk of developing heart disease
improving pregnancy outcomes, including healthy bub growth rate and managing gestational diabetes
eye health and reducing the risk of age-related macular degeneration
dental health and reducing risk of dental caries
reducing breast cancer risk

With all of the amazing benefits of low GI eating, let’s have a look at HOW to eat low GI, starting with a quick recap of the glycemic index.

The Glycemic Index

The Glycemic Index is a tool that measures how carbohydrate foods affect our blood sugar (glucose) levels.

Carbohydrate foods include foods like bread, breakfast cereals, rice, pasta, noodles, fruit, starchy vegetables, legumes such as lentils and beans, milk and yoghurt.

Carbohydrates are an essential part of our diet since they provide energy for our brain, muscles and organs. However not all carbohydrates affect our body in the same way.

Some carbohydrate foods cause a quick spike and drop in our blood sugar levels, providing us with short-lived energy. Other carbohydrate foods provide a steady rise in our blood sugar levels, giving us longer lasting energy.

The GI measures this effect of carbohydrate foods on our blood sugar levels (calculated by international scientific testing) and ranks them on a scale of 1-100:

Low GI = 55 or less
Mid GI = 56 – 69
High GI = 70+

Blood glucose levels after eating high and low GI foods

High GI carbohydrate foods are broken down rapidly during digestion releasing glucose quickly, causing your blood sugar levels to spike and then crash, giving the quick, short-lived energy hit.
Low GI carbohydrate foods are digested and absorbed more slowly, meaning blood sugar is released more slowly into your bloodstream, providing you with steady and long-lasting energy.

How To Eat Low GI

Low GI eating simply involves choosing low GI carbohydrate foods inplace of high GI foods.

Low GI eating does not mean going low carb or cutting out carbs. Instead, low GI eating is about focusing on “good” carbs – that is, low GI carbs.

Going low GI is easy and achievable. It involves shopping for “good” low GI carbs at the supermarket and swapping high GI food options for low GI options for the majority of your meals when eating out and at home.

Follow the 4 easy steps below to help you eat low GI and live a healthier life:

Step 1: Look For The GI Symbol When Shopping

The Gl Symbol (pictured below) is your shortcut to choosing healthier, certified low Gl products. Products that carry the GI Symbol have been tested in a laboratory under strict guidelines to ensure their GI value is accurate.

Gl Symbol products are among the healthiest in their category as they must meet strict nutrient criteria for carbohydrates, kilojoules (energy), fats, sodium and where appropriate fibre and calcium.

Leading health experts agree that Gl product labelling is an important tool for people living with diabetes.

Look for the GI symbol when shopping to help you go low GI.

Step 2: Use A Low GI Shopping List

Buying low GI foods at the supermarket is key to following a low GI diet.

Use the following Low GI Shopping List to help you go low GI.

Low GI Shopping List*

BREAD AND WRAPS – choose from the following:

Dense wholegrain breads
Grain and seed breads
Multigrain breads
Authentic sourdough
Fruit Loaf: Raisin bread
Corn tortillas
Grain and seed wraps

BREAKFAST CEREALS – choose from the following:

Traditional rolled or steel cut oats
Bircher Muesli
Muesli
Whole grain high fibre cereals

MAIN MEAL CARBS – choose from the following:

Buckwheat
Bulgur
Cracked Wheat
Freekeh
Fresh Noodles; Hokkein, Udon, Rice
Soba Noodles
Quinoa
Rice – SunRice Low Gl (white or brown rice), Basmati rice
Vermicelli
Semolina
Pasta, cooked al dente
Pearl Barley
Pearl Couscous

VEGETABLES – choose from the following:

Broadbeans
Broccoli
Butternut
Capsicum
Carisma Potatoes
Carrots
Cauliflower
Celery
Eggplant
Green Beans
Green Leafy
Leeks
Mushrooms
Parsnip
Peas
Pumpkin
Silverbeet
Snowpeas
Squash
Sweetcorn
Sweet Potato
Tomatoes
Zucchini
Carisma Potatoes

LEGUMES – choose from the following:

Baked Beans
Borlotti Beans
Butter Beans
Chickpeas
Cannellini
Kidney Beans
Lentils
Split Peas

FRUIT – choose from the following:

Apples
Apricots
Avocado
Bananas
Berries
Canned fruit in natural juice
Dried fruits – apricots, prunes, raisins, sultanas
Grapefruit
Grapes
Kiwi Fruit
Mango
Oranges
Peaches
Pears
Plums
Strawberries

DAIRY FOODS AND ALTERNATIVES – choose from the following:

Reduced fat milk
Reduced fat custard
Reduced fat yoghurt, plain or fruit flavoured
Low fat ice-cream
Low fat soy milk
Low fat soy yoghurt and ice-cream

SNACKS – choose from the following:

Dried fruit and nuts
Grain & Fruit bars
Wholegrain crackers
Nut & Seed bars

SPREADS – choose from the following:

Fruit Spreads
Hummus
Nut butters

DRINKS – choose from the following:

100% Vegetable
Fruit Juice
Fruit Smoothies
Skim Latte
Soy Drinks

*Note: for specific brands, see swaps guide below or click here.

STEP 3: Use The Low GI Swaps Guide

Swapping high GI foods for low GI foods is a simple way to go low GI. Use the following Low GI Swaps Guide to help you swap high GI foods for low GI foods.

If you regularly consume foods from the first high GI food list, swap them for a low GI alternative from the other lists.

Insert table here.

You can also use the GI Symbol “Swap It” Tool here.

STEP 4: Follow the Low GI Meal Guide and Cook Low GI Recipes

The ideal low GI meal should contain:

1/2 plate of vegetables or salad
¼ plate lean protein
¼ plate quarter low GI carbohydrates

To make your meals low GI, try the following:

Include legumes – legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.
Cook pasta al dente – this lowers the GI of pasta.
Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.
Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.
Include a source of healthy protein with your meals – protein helps lower the GI of the meal.

You can also cook low GI recipes like my Low GI Breakfast Burrito Wraps. Click here for healthy, quick, affordable and nutritious low GI meals for the family.

For more handy low GI meal portion guides, click here.

Stay tuned to my social media channels for an exciting 4-week low GI eating challenge with the Glycemic Index Foundation, kicking off in early 2023.

For more credible information on low GI eating, visit https://www.gisymbol.com

Editor's Note: This post was written as part of my paid partnership with the Glycemic Index Foundation.

How To Eat Low GI and Why, From A Dietitian