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There is a simple, cost-effective way for everybody to reduce their risk of these debilitating chronic diseases and enhance their quality of life – we all need to eat a healthy, lower GI diet, 10 to 15 units less than what we are eating now.

1. Choose a low GI bread. Look for the GI Symbol or choose a really grainy bread, sourdough bread or soy and linseed bread.

2. Replace high GI breakfast flakes that spike blood glucose levels with low GI natural muesli, traditional porridge oats or one of the lower GI processed breakfast cereals.

3. If you are a big potato eater, either have one or two Nicola, Almera or tiny chat potatoes or make ‘mash’, replacing half the potato with cannellini beans.

4. Look for lower GI rices such as basmati, Doongara Clever Rice or Moolgiri medium grain rice and choose less processed foods or low GI wholegrains such as rolled oats or quinoa for porridge or pearl barley, buckwheat, bulgur, whole kernel rye, or whole wheat kernels.

5. Eat legumes (beans, chickpeas and lentils) often – home cooked or canned.

6. Include at least one low GI carb with every meal. You’ll find them in four of the food groups: fruit and vegetables; bread and cereals; legumes; low fat dairy or soy alternatives.

7. Choose low GI snacks – fresh fruit, a dried fruit and nut mix, low fat milk or yoghurt.

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