When you see the GI Symbol on a food package label, you will find the GI value of that food near the nutrition information panel, along with the words ‘high’, ‘medium’ or ‘low’. The value will be a reliable measure based on proper testing in people. You will also know that the food meets the GI Symbol Program’s nutritional criteria which are different for different food types, but generally mean the food is a good nutritional choice for that food group.

Foods cannot be judged on the basis of their GI alone.

Foods with high GI values raise the blood glucose levels more than those with low or medium values. They are useful for dietary variety and for replenishing muscle fuel stores after strenuous exercise. For people with diabetes who have low blood glucose levels - ‘hypoglycemia’ - high GI foods can quickly bring blood glucose levels back to normal.

Foods with low GI values are useful to include in each meal to lower the overall GI of the diet. Having an eating pattern that is lower in GI is associated with better long term health.
(see GI and Health page)

To have a low GI diet, there is no need to eat only low GI carbohydrate foods - simply substitute one high GI food that you would normally eat (eg potatoes, white bread or Calrose rice) with a low GI food (eg pasta, whole grain bread or Doongara rice) at each meal.