Tips For Low-Gi Eating

• Choose denser breads containing whole or cracked grains, and those made from stone-ground flours.
  
  
• Add barley or lentils to rice to lower the overall GI?and reduce the amount of rice you eat.
  
  
• Instead of potatoes, use legumes, pasta, low-GI noodles, steamed unpeeled orange sweet potato, basmati rice or Doongara rice (CleverRice„1¤7).
  
  
• Don't chop or cut foods too finely or puree or mash them (this increases their GI value).
  
  
• Add a green salad dressed with vinegar to meals containing starchy foods, such as rice or potatoes (the vinegar helps reduce the meal's GI value).
  
  
• Don't cook pasta or rice until it is soft and soggy.
  
  
• Serve pasta with lots of salad and a tomato-based sauce, so you can fill up on vegetables and reduce the amount of pasta you eat.
  
  

Dr Susanna Holt (PhD, dietician)