[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-562778-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-562778-en":127},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","the-glycaemic-index-a-quick-guide-version-2-eat-lower-gi-foods-guidance","The glycaemic index: a quick guide - Version 2 - Eat lower GI foods guidance","","A practical, quick guide to the glycaemic index (GI) explaining how carbohydrate foods break down into glucose slowly or quickly, and how this can help manage diabetes and weight. It outlines the benefits of lower GI foods, provides actionable tips for choosing lower GI meals and snacks, and cautions that lower GI choices are not automatically healthier if energy, saturated fat, or salt are high. It also lists examples across breads, cereals, grains, legumes, vegetables, dairy, biscuits, crackers, and fruit, plus NDSS support information.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/template/","Template",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/template/general/","General",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/template/the-glycaemic-index-a-quick-guide-version-2-eat-lower-gi-foods-guidance/562778/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/the-glycaemic-index-a-quick-guide-version-2-eat-lower-gi-foods-guidance/562778.png","ImageObject",442,249,{"name":42,"@type":43},"asba","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-26","2026-10-12",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",7,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What does the glycaemic index (GI) measure and how is it used?","Question",{"text":63,"@type":64},"GI is a guide to how carbohydrate foods break down into glucose slowly or quickly. 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The guide recommends seeking help from a dietitian.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},562778,1792083993,{"code":4,"msg":82,"data":83},"success",[84,89,94,99,104,109,114,119,124],{"id":85,"doc_module":22,"doc_module_name":25,"category_name":86,"show_sort_weight":87,"slug":88},11,"Presentations",90,"presentations",{"id":90,"doc_module":22,"doc_module_name":25,"category_name":91,"show_sort_weight":92,"slug":93},12,"Resumes",80,"resumes",{"id":95,"doc_module":22,"doc_module_name":25,"category_name":96,"show_sort_weight":97,"slug":98},14,"Invoices",70,"invoices",{"id":100,"doc_module":22,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},15,"Posters",60,"posters",{"id":105,"doc_module":22,"doc_module_name":25,"category_name":106,"show_sort_weight":107,"slug":108},16,"Social Media",50,"social-media",{"id":110,"doc_module":22,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},17,"Forms",40,"forms",{"id":115,"doc_module":22,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},18,"Letters",30,"letters",{"id":120,"doc_module":22,"doc_module_name":25,"category_name":121,"show_sort_weight":122,"slug":123},21,"Paper Templates",5,"papers-templates",{"id":125,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":4,"slug":126},158,"general-158",{"code":4,"msg":82,"data":128},{"doc_id":79,"user_id":129,"nickname":42,"user_avatar":130,"doc_module":22,"category_id":125,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":136,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":12,"update_tm":140,"read_time":26},3985747872567,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","NDSS Helpline 1800 637 700 [ndss.com.au](ndss.com.au)  \nThe glycaemic index: a quick guide  \nWhat is the glycaemic index?  \nThe glycaemic index (GI) is a guide to which carbohydrate foods break down into glucose slowly or quickly. It helps you choose which carbohydrate foods to eat to manage your diabetes and weight.  \nWhat are the benefits of lower GI foods?  \nLow GI foods are the best to eat because research shows they:  \n• break down into glucose slowly  \n• can make you feel fuller for longer  \nWays to eat lower GI  \n• include a lower GI food at each meal*  \n• choose lower GI snacks (if you snack)*  \n• swap higher GI carbohydrate foods for lower GI varieties*  \nNot all lower GI foods are healthier options, such as chocolate and chips, as they are higher in energy, saturated fat and salt. Examples of healthier options are shown on the following pages.  \n* Choosing lower GI foods does not mean you can eat as much as you like because the amount you eat also affects blood glucose levels. A dietitian can help.  \nMore information  \nFor more information about the glycaemic index, [go to](go to glycemicindex.com)[ glycemicindex.com](go to glycemicindex.com).  \nTo find a dietitian, go to [dietitiansaustralia.org.au](dietitiansaustralia.org.au) or contact Dietitians Australia.  \nCall 1800 812 942 or email  \n[info@dietitiansaustralia.org.au](info@dietitiansaustralia.org.au)  \nFind this [resource at](resource at ndss.com.au)[ ndss.com.au](resource at ndss.com.au)  \nVersion 2. November 2024. First published June 2022. NDSSINF032  \nThe glycaemic index: a quick guide  \nBreads and wraps  \nLook for breads and wraps that are higher in fibre and made from whole grains.  \nHigher GI  \n• white bread  \n• wholemeal bread  \n• white Turkish bread  \n• white Lebanese bread  \n• English muffins  \n• crumpets  \n• bagels  \n• white buns  \n\n| Low & Medium GI |  |  |  |\n| --- | --- | --- | --- |\n| | | | |\n| dense grainy/\u003Cbr>seeded breads | pumpernickel | authentic sourdough | corn tortillas |\n\nBreakfast cereals  \nLook for wholegrain cereals that are high in fibre, with the least added sugar.  \nHigher GI  \n• quick oats  \n• rice porridge  \n• cornflakes  \n• rice bubbles  \n\n| Low & Medium GI |  |  |  |\n| --- | --- | --- | --- |\n| \u003Cbr>traditional rolled oats or steel-cut oats | \u003Cbr>wheat, rice oroat bran | \u003Cbr>natural muesli | \u003Cbr>oat bran wheat biscuits |\n\nGrains  \nLook for grains that are higher in fibre, such as whole grain varieties.  \nHigher GI  \n• jasmine rice  \n• brown rice  \n• white rice  \n\n| Low & Medium GI |  |  |  |\n| --- | --- | --- | --- |\n| \u003Cbr>pasta\u003Cbr>(most types) | \u003Cbr>Basmati rice or Doongara™ rice | \u003Cbr>quinoa | \u003Cbr>pearl couscous |\n| \u003Cbr>fresh or dried rice noodles | \u003Cbr>barley, bulgur (cracked wheat) | \u003Cbr>soba noodles | \u003Cbr>freekeh |\n\n• mung bean (mung bean thread noodles)  \n• buckwheat  \n2/4  \nVersion 2. November 2024. First published June 2022. NDSSINF032  \nThe glycaemic index: a quick guide  \nLegumes  \nHigher GI  \n• broad beans  \nLow & Medium GI  \n\n| | | | | |\n| --- | --- | --- | --- | --- |\n| baked | kidney | cannellini | brown/green/red | chickpeas |\n| beans | beans | beans | lentils |  |\n\nOther than broad beans, all dried and canned legumes have a low GI.  \n• soya beans  \n• mixed beans  \n• haricot beans  \n• butter beans  \n• split peas  \n• black-eyed peas  \nStarchy vegetables  \nHigher GI  \n• instant mashed potato  \n• swede  \n• white potato  \n\n| Low & Medium GI |  |  |  |\n| --- | --- | --- | --- |\n| | | | |\n| sweet corn | orange sweet potato | parsnips | taro |\n\nDairy and alternatives  \nBuy low-fat, unsweetened varieties with added calcium.  \nHigher GI  \n• rice milk  \n• oat milk  \n\n| Low & Medium GI |  |  |  |\n| --- | --- | --- | --- |\n| | | | |\n| milk | soy milk | yoghurt | custard |\n\n3/4  \nVersion 2. November 2024. First published June 2022. NDSSINF032  \nThe glycaemic index: a quick guide  \nBiscuits and crackers  \n\n| Look for biscuits and crackers that are higher in fibre, made from whole grains, with the least added salt. |  |  |\n| ---","cbCaicNg7MBNK5Mp","https://ap.wps.com/l/cbCaicNg7MBNK5Mp","pdf",1156860,"English","# The glycaemic index\n## What is the glycaemic index?\n## Benefits of lower GI foods\n## Ways to eat lower GI\n## Food examples by category\n### Breads and wraps\n### Breakfast cereals\n### Grains\n### Legumes\n### Starchy vegetables\n### Dairy and alternatives\n### Biscuits and crackers\n### Fruit\n# The NDSS and you","[{\"question\":\"What does the glycaemic index (GI) measure and how is it used?\",\"answer\":\"GI is a guide to how carbohydrate foods break down into glucose slowly or quickly. It helps people choose which carbohydrate foods to eat to manage diabetes and weight.\"},{\"question\":\"What are the main benefits of choosing lower GI foods?\",\"answer\":\"Low GI foods break down into glucose slowly and can help people feel fuller for longer, based on research cited in the guide.\"},{\"question\":\"Does choosing lower GI mean you can eat as much as you like?\",\"answer\":\"No. The amount eaten also affects blood glucose levels. The guide recommends seeking help from a dietitian.\"}]","The glycaemic index: a quick guide - Version 2 - Eat lower GI foods guidance | PDF",1791809713]