If you have Insulin Resistance, Type 2 Diabetes or Polycystic Ovarian Syndrome, research shows you will benefit from following a low Glycaemic Index Diet. Read below to find out all about the Glycaemic Index & how it can help.


What is the Glycaemic Index (GI)?

The glycemic index or GI ranks carbohydrates on a scale from 0 to 100 according to their effect on blood glucose (sugar) levels.

  • Foods with a High-GI are digested and absorbed quickly causing spikes in blood sugar levels.
  • Foods with a Low-GI are digested and absorbed slowly, providing a gradual rise in blood sugar levels.




How Can GI Help?

Choosing Low-GI foods and eating a diet with a lower GI can:

  • Reduce blood glucose (sugar) levels and manage diabetes
  • Reduce insulin levels and insulin resistance
  • Reduce cholesterol and lipids (fats) the blood
  • Control appetite and delay hunger
  • Help with weight loss & weight control

How To Go Low-

  • Include at least one low-GI food at each meal and snack (if you eat a carbohydrate food).
  • Look for the low-GI symbol
  • Swap high-GI for low-GI food choices – See GI table below





High GI

(70 or more)

Moderate GI


Low GI

(55 or less)


White bread, Bagel, Wonderwhite, Lebanese Bread, Gluten-Free Bread Pita bread, Hamburger bun, Rye bread, Wholemeal bread, Crumpet Burgen Soy-Lin, Burgen Fruit Loaf, Burgen Mixed Grain, Multigrain 9-Grain, Vogel’s Honey & Oat, Sourdough bread, Mixed-grain Breads, Mountain Bread, Wholegrain Breads


Sultana Bran, Bran

Flakes, Coco Pops,

Puffed Wheat, Rice

Bubbles, Cornflakes

Oatbran, Nutri-grain, Untoasted Muesli,

Just Right, Weet-Bix

All Bran, Guardian, Sustain, Toasted Muesli, Special K, Porridge, Rice Bran

Rice & Pasta

Jasmine Rice, Calrose Rice Brown Rice, Quinoa, Basmati Rice, Doongara Clever Rice, Wholegrain & Pearl CousCous, Semolina, Barley, Pasta, Noodles, Semolina

Vegetables & Legumes

Other Potatoes, Parsnip,

French Fries, Broad-Beans

Sweet potato, Sweet corn, Carisma Potatoes, Lentils, Kidney Beans, Split Peas, Chick Peas, Baked Beans


Dates, Watermelon Fresh Apricots, Paw Paw, Pineapple, Raisins, Rockmelon, Sultanas Apple, Banana, Berries, Cherries, Dried Apricot, Grapefruit, Grapes, Kiwi Fruit, Mandarin, Mango, Orange, Peach, Pear, Plums, Prunes

Biscuits & Snack Foods

Water Crackers, Saos, Rice Crackers, Rice Cakes, Corn Thins, Milk Coffee Biscuits, Pretzels, Sorbet, Gelato Ryvita (original), Shredded Wheatmeal, Milk Arrowroot, Popcorn Arnotts FullÓ’Fruit, Arnotts Snack Right, Ryvita with Pumpkin, Oats & Sunflower, Ryvita Multigrain, Vita Weat 9 Grain, Westons Highland Oatmeal

Dairy & Dairy Alternatives

Sweetened Condensed Milk, Rice Milk Ice-cream Milk, Soy Milk, Custard, Yoghurt, Fruche


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