Grains in measuring spoons
Grains in measuring spoons

Swap It

What if you could eat healthier while still enjoying your favourite dishes?

Substitute High GI Foods for Lower GI Alternatives

The Glycemic Index (GI) Foundation has prepared a list of suggested food swaps, and the concept is simple:

  • Take the meals you love;
  • Replace high GI foods with low GI foods;
  • Continue to enjoy.

Check out suggested food swaps for the following categories:

Breads

High GI breads

  • Soft white bread
  • Light and airy whole-meal bread
  • Bagel
  • Turkish bread
  • Focaccia bread
  • Flatbreads
  • Scone
  • English muffin
  • White tortilla wrap
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Lower GI breads

  • Dense, wholegrain bread
  • Authentic sourdough bread
  • Multigrain bread
  • Pumpernickel bread
  • Fruit bread
  • Raisin bread
  • Mixed grain wrap

High GI breads

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Lower GI breads

  • Soft white bread
  • Light and airy whole-meal bread
  • Bagel
  • Turkish bread
  • Focaccia bread
  • Flatbreads
  • Scone
  • English muffin
  • White tortilla wrap
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  • Dense, wholegrain bread
  • Authentic sourdough bread
  • Multigrain bread
  • Pumpernickel bread
  • Fruit bread
  • Raisin bread
  • Mixed grain wrap

Adapted from Glycemic Index Foundation, 2017.

Breakfast Cereals

High GI breakfast cereals

  • Flaked cereal
  • Puffed cereal
  • Instant oats
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Lower GI breakfast cereals

  • Muesli
  • Steel-cut oats

High GI breakfast cereals

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Lower GI breakfast cereals

  • Flaked cereal
  • Puffed cereal
  • Instant oats
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  • Muesli
  • Steel-cut oats

Adapted from Glycemic Index Foundation, 2017.

Potatoes

High GI potatoes

  • Potatoes: mashed, chips and French fries
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Lower GI potato alternatives

  • Carisma™ Potato
  • Sweet potato
  • Butternut squash
  • Parsnip
  • Corn
  • Lentils
  • Chickpeas
  • Kidney beans
  • Cannellini beans
  • Split peas

High GI potatoes

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Lower GI potato alternatives

  • Potatoes: mashed, chips and French fries
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  • Carisma™ Potato
  • Sweet potato
  • Butternut squash
  • Parsnip
  • Corn
  • Lentils
  • Chickpeas
  • Kidney beans
  • Cannellini beans
  • Split peas

Adapted from Glycemic Index Foundation, 2017.
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Rice

High GI rice

  • Jasmine rice
  • Calrose rice
  • Arborio rice
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Lower GI rice

  • Basmati rice
  • Black rice
  • Red rice
  • Wild rice
  • Chia and quinoa rice blends
  • Cauliflower rice

High GI rice

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Lower GI rice

  • Jasmine rice
  • Calrose rice
  • Arborio rice
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  • Basmati rice
  • Black rice
  • Red rice
  • Wild rice
  • Chia and quinoa rice blends
  • Cauliflower rice

Adapted from Glycemic Index Foundation, 2017.

Grains

High GI grains

  • Couscous
  • Millet
  • Polenta
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Lower GI grains

  • Quinoa
  • Buckwheat
  • Freekeh
  • Bulgur (cracked wheat)
  • Semolina
  • Pearl barley
  • Teff

High GI grains

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Lower GI grains

  • Couscous
  • Millet
  • Polenta
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  • Quinoa
  • Buckwheat
  • Freekeh
  • Bulgur (cracked wheat)
  • Semolina
  • Pearl barley
  • Teff

Adapted from Glycemic Index Foundation, 2017.

Noodles

High GI noodles

  • Dried rice noodles
  • Instant noodles
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Lower GI noodles

  • Soba noodles
  • Hokkien noodles
  • Udon noodles
  • Vermicelli noodles
  • Buckwheat noodles
  • Fresh rice noodles
  • Mung bean noodles

High GI noodles

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Lower GI noodles

  • Dried rice noodles
  • Instant noodles
Swap It
  • Soba noodles
  • Hokkien noodles
  • Udon noodles
  • Vermicelli noodles
  • Buckwheat noodles
  • Fresh rice noodles
  • Mung bean noodles

Adapted from Glycemic Index Foundation, 2017.

Pasta

High GI pasta

  • Potato gnocchi
  • Rice pasta
  • Corn pasta
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Lower GI pasta

  • Durum wheat pasta cooked ‘al dente’

High GI pasta

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Lower GI pasta

  • Potato gnocchi
  • Rice pasta
  • Corn pasta
Swap It
  • Durum wheat pasta cooked ‘al dente’

Adapted from Glycemic Index Foundation, 2017.

Crackers

High GI crackers

  • Rice crackers
  • Rice cakes
  • Water crackers
  • Crispbread
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Lower GI crackers

  • Wholegrain crackers
  • Grain and seed crackers

High GI crackers

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Lower GI crackers

  • Rice crackers
  • Rice cakes
  • Water crackers
  • Crispbread
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  • Wholegrain crackers
  • Grain and seed crackers

Adapted from Glycemic Index Foundation, 2017.

Savoury Snacks

High GI savoury snacks

  • Potato chips
  • Pretzels
  • Rice cakes
  • Rice crackers
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Lower GI savoury snacks

  • Nuts
  • Dry roasted chickpeas
  • Vegetable sticks with hummus
  • Dried fruit
  • Nut, seed and grain bar
  • Small sushi roll
  • Baked beans

High GI savoury snacks

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Lower GI savoury snacks

  • Potato chips
  • Pretzels
  • Rice cakes
  • Rice crackers
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  • Nuts
  • Dry roasted chickpeas
  • Vegetable sticks with hummus
  • Dried fruit
  • Nut, seed and grain bar
  • Small sushi roll
  • Baked beans

Adapted from Glycemic Index Foundation, 2017.

Sweet Treats

High GI sweet treats

  • Biscuits
  • Doughnuts
  • Cakes
  • Pastries
  • Muffins
  • Chocolate
  • Popsicles
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Lower GI sweet treats

  • Fresh fruit
  • Canned fruit in natural juice
  • Grain and fruit bar
  • Fruit and raisin bread
  • Dried fruit and nut mix
  • Reduced or low-fat yogurt

High GI sweet treats

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Lower GI sweet treats

  • Biscuits
  • Doughnuts
  • Cakes
  • Pastries
  • Muffins
  • Chocolate
  • Popsicles
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  • Fresh fruit
  • Canned fruit in natural juice
  • Grain and fruit bar
  • Fruit and raisin bread
  • Dried fruit and nut mix
  • Reduced or low-fat yogurt

Adapted from Glycemic Index Foundation, 2017.

Milk & Beverages

High GI milk & beverages

  • Rice milk
  • Oat milk
  • Sweetened condensed milk
  • Soft drinks
  • Liqueur
  • Energy drinks
  • Fruit juice drink
Swap It

Lower GI milk & beverages

  • Water
  • Reduced or low-fat milk
  • Reduced or low-fat (unsweetened) soy drink
  • Almond milk
  • Reduced or low-fat yogurt drink
  • Fruit smoothie
  • Coffee with reduced fat or skim milk
  • 100% vegetable juice

High GI milk & beverages

Swap It

Lower GI milk & beverages

  • Rice milk
  • Oat milk
  • Sweetened condensed milk
  • Soft drinks
  • Liqueur
  • Energy drinks
  • Fruit juice drink
Swap It
  • Water
  • Reduced or low-fat milk
  • Reduced or low-fat (unsweetened) soy drink
  • Almond milk
  • Reduced or low-fat yogurt drink
  • Fruit smoothie
  • Coffee with reduced fat or skim milk
  • 100% vegetable juice

Adapted from Glycemic Index Foundation, 2017.

Dessert

High GI desserts

  • Ice-cream
  • Sorbet
  • Gelato
  • Cakes
  • Pastries
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Lower GI desserts

  • Reduced or low-fat ice-cream
  • Reduced or low-fat custard
  • Reduced or low-fat yogurt with berries
  • Low-sugar cakes and cookies
  • Homemade “healthy” baked goods (with whole wheat flour and low sugar content)
  • Frozen fruit

High GI desserts

Swap It

Lower GI desserts

  • Ice-cream
  • Sorbet
  • Gelato
  • Cakes
  • Pastries
Swap It
  • Reduced or low-fat ice-cream
  • Reduced or low-fat custard
  • Reduced or low-fat yogurt with berries
  • Low-sugar cakes and cookies
  • Homemade “healthy” baked goods (with whole wheat flour and low sugar content)
  • Frozen fruit

Adapted from Glycemic Index Foundation, 2017.

Remember:

Small changes can make a BIG difference. Happy swapping.

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