Time to switch switch from High GI to Low GI diet. The following may help you start.

from

Bread – softwhite, whitemeal and lighter multigrain, scones, dampers, basels  ( G.I. : 70+)

to

Dense bread with wholegrains, Ionseed, stoneground flour and sourdough. Look for low G1 Products in supermarket  (G.I. : 45-55)

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from

Cakes and Pastries, cruissants, pancakes, waffles ( G.I. : 75-100)

to

Light fruit yoghurt is a wiser option for those with a sweet tooth ( G.I. : 15-30)

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from

Snacks e.g. chips, crackers, cereal bars ( G.I. : 70- 95)

to

Dried fruits particularly apple , appricot and nuts. Fresh grapes reaspberries, figs and rhubarb, which has little or no carbohydrates.  ( G.I. : 0-30)

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from

Rice pasta and noodles. (G.I. 65-90)

to

Some rice varities has low G.I. Long grain white, bastini, medium grain brown, Better still, choose cracked wheat (bulgur), quinou or buckwheat noodles. (G.I. 50-60)

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from

Potatoes (G.I. 70-100)

to

Sweet potatoes have lower GI mix with sweet corn. (G.I. 45-50)

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from

Spread and sweeteners. Sugar, honey, golden syrup (G.I. 55-70)

to

Yellow box honey has lower GI. Use pure fructose and hazelnut spread.

Readers Digest , November 2009