GRAINS AND LEGUMES
Noodles and pasta: Opt for wholemeal or wholegrain varieties for extra fibre.
Rice: Choose lower-GI varieties such as basmati or SunRice Low GI White or Brown Rice.
Couscous: Use this quick-cooking grain in salads, or as a base for casseroles, in place of rice or pasta. Pearl couscous has a lower GI.
Barley: Add to soups and stews for flavour and fibre. Use it in place
of rice in dishes like pilaf and risotto.
BurghuL: A type of cracked wheat typically used in Middle Eastern dishes such as tabouli and kibbeh.
Rolled oats: Make a healthy breakfast of porridge or muesli. Choose traditional steel-cut oats rather than the instant/quick-cooking varieties which have a higher GI.
Quinoa: Use this quick-cooking grain instead of couscous or rice. It’s wheat and gluten free, high in protein and fibre and has a lower GI.
Dried legumes: Add these nutritious and economical foods to curries, casseroles, soups or salads, or turn them into meals on their own.
Fish: Add tuna, salmon and sardines to salads or sandwiches, make into patties or stir through pasta for a quick healthy meal. A great alternative to fresh fish, they’re rich in omega-3 fatty acids.
Beans: Rinse and drain, then use in similar ways to the dried variety. They’re handy for when you don’t have time to prepare dried beans.
Tomatoes: Use the no-added-salt varieties in pasta dishes, soups, casseroles and curries.
HERBS AND SPICES
Have a variety of dried herbs and spices to flavour dishes and baked foods. Store in airtight containers in a cool, dark and dry place and use within a year.
NUTS, SEEDS AND DRIED FRUITS
Make these nutritious foods your go-to snack. Also, add them to muffins, salads and cereals.
OILS, VINEGARS, SAUCES AND CONDIMENTS
Extra virgin olive oil: Add to salads and use for low-heat cooking.
Other oils: Use canola, rice bran, grape seed, light olive oil, nut and seed oils when higher cooking temperatures are required.
Asian sauces: Add soy, fish, oyster and hoisin sauces, Thai curry and tandoori pastes, sesame oil and miso for a boost of flavour. Use reduced-salt varieties where available.
Vinegar: Use balsamic, white wine and red wine vinegars and apple cider to make salad dressings. They help to lower the GI of a meal.
Olives & sun dried tomatoes: Include in pastas, pizzas and salads.
Tomato paste: Add to pasta sauces and pizzas. Use no-added-salt varieties.