Swap It

Use our tool below to swap out High GI foods with equally delicious Low GI food options.

Swap it!

Check out this simple tool to help you make low GI choices without missing out on your favourites.

High GI

Soft White Bread
Light and Airy Wholemeal Bread
Bagel
Turkish Bread
Focaccia Bread
Flatbreads
White Pita
Crumpets
English Muffins
White Tortilla Wraps
Whole Wheat Bread

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Low GI

Rye Bread (look for whole grain ingredients)
Dense Wholegrain Breads
Wholemeal & Seeds Bread
9 Grain/ Multigrain Bread
Authentic Sourdough Bread
Pumpernickel Bread (should be dense and dark and contain little to no molasses)
Mixed whole Grain Wraps

High GI

Flaked Cereal
Puffed Cereal

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Low GI

Natural Muesli
All Bran Original
SoLo Superfood Bar

High GI

Quick Oats
Instant Oats

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Low GI

Steel Cut Oats
Traditional Rolled Oats

High GI

Mashed Potatoes
Potato Chips
French Fries

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Low GI

Sweet Potato
Cold Potatoes
Butternut Squash
Parsnip
Lentils
Chickpeas
Kidney Beans
Cannellini Beans
Split Peas

High GI

Jasmine Rice
Calrose Rice
Arborio Rice
Glutinous White Rice
Medium Grain White Rice
Medium Grain Brown Rice

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Low GI

Black Rice
Red Rice
Wild Rice
Chia and Quinoa Rice Blends
Par Boiled Rice
Barley
Bulgar

High GI

Couscous
Millet
Polenta

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Low GI

Quinoa
Buckwheat
Freekeh
Bulghur (cracked wheat)
Semolina
Pearl Barley
Teff

High GI

Dried Rice Noodles
Instant Noodles
Potato Gnocchi
Rice Pasta
Corn Pasta
White Pasta

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Low GI

Durum Wheat Pasta Cooked ‘Al Dente’ (This means pasta is still slightly firm to the bite)
Soba Noodles
Hokkien Noodles
Udon Noodles
Vermicelli Noodles
Buckwheat Noodles
Fresh Rice Noodles
Mung Bean Noodles

High GI

Rice Crackers
Rice Cakes
Water Crackers
Crispbread

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Low GI

Wholegrain Crackers
Grain and Seed Crackers

High GI

Potato Chips
Pretzels
Rice Cakes
Rice Crackers

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Low GI

Nuts
Dry Roasted Chickpeas
Vegetable Strips with Hummus
Dried Fruit
Small Sushi Roll
Baked Beans
SoLo Nutrition Bar – Nutbutter

High GI

Cookies
Donuts
Cakes
Pastries
Muffins
Chocolate
Candy

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Low GI

SoLo Gi Nutrition Bars (all flavours)
Fresh Fruit
Dried Fruit and Nut Mix
Reduced or Low Fat Yogurt

High GI

Sugar
Treacle
Golden Syrup
Rice Malt Syrup
Brown Rice Syrup
Corn Syrup

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Low GI

100% Fruit Spread
Pure Floral Honey
Pure Maple Syrup
Agave Syrup

High GI

Soft Drinks
Energy Drinks
Fruit Juice
Rice Milk
Oat Milk
Sweetened Condensed Milk
Full Fat Milk

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Low GI

WATER
Reduced or Low Fat Milk
Reduced or Low Fat Soy Beverage
Almond Beverage
Reduced or Low Fat Yogurt Drink
Fruit Smoothie
Coffee with Reduced Fat Milk
100% Fruit Juice (limited to 150ml)
100% Vegetable Juice

High GI

Full Fat Ice-Cream
Sorbet
Gelato
Cakes
Cookies
Chocolate
Pastries

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Low GI

Fresh Fruit
Reduced or Low Fat Yogurt
Dried Fruits and Nuts
SoLo Peanut Caramel Sea Salt Bar
SoLo Chocolate Charger Bar

Source: gisymbol.com