10 simple ways to change to a low GI diet

1. The best way is to include one low GI food at each meal.

2. Switch to breakfast cereals based on barley, oats (such as porridge), and wheat and rice bran.

3. Eat grainy breads made with whole seeds, barley and oats, and pumpernickel instead of white or brown bread.

4. Eat wheat-based pasta and long-grain rice in place of potatoes and short grained rice, but watch serving size.

5. Use fat-reduced milk and low-fat yoghurt.

6. Eat pulses and legumes (such as beans, lentils and peas).

7. Eat sweet corn and taro in preference to other starchy vegetables.

8. Favour apples, dried apricots, cherries, grapefruit, grapes, orange, peaches, pears, plums and under-ripe bananas in preference to other fruits and raisins.

9. Favour less processed foods and foods that aren’t over cooked, as processing and cooking makes food easier to digest.

10. Eat fibre because it helps slow the digestion and absorption of carbohydrates.