6 smart food swaps for slower-burning carbohydrates

HFG dietitian Caroline Trickey shares six smart lower glycaemic index carb swaps for better energy, weight management and reduced disease risk.

Choosing carbs with a lower GI means they break down slowly to provide your body with the energy it needs, at the rate it needs.

GI is a ranking of carbohydrates on a scale from 0 to 100, according to how much they raise your blood sugar (glucose) levels after eating.

Low-GI carbs are better choices because they produce smaller changes in glucose and insulin levels. They also reduce your risk of developing type 2 diabetes and heart disease, and play a key role in weight management.

1. Swap quinoa (GI=53) with pearl barley (GI=25)

2. Swap basmati rice (GI=65) with low GI brown rice (GI=54)

3. Swap quick oats (GI=66 with wholegrain oats (GI=51)

4. Swap unsweetened rice milk (GI=79) with calcium-fortified soy milk (GI=24)

5. Swap rice malt syrup (GI=98) with low GI pure honey (GI=42)

6. Swap wholemeal sandwich bread (GI=71) with wholemeal bread with seeds (GI=39)