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6 smart food swaps for slower-burning carbohydrates

woman feeding wholegrain toast to her boyfriend

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)

Date modified: 27 April 2021
First published: Apr 2021


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