diabetesnsw.com.au | 1300 342 238 | customerservice@diabetesnsw.com.au

BEST CEREAL OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g) unless otherwise stated.§ = Gluten free optionCereals in bold have been tested and found to have a low glycemic index (GI).

KELLOGG’SSultana Bran or Bran Extra (1/3C)

Sultana Bran Buds (1/2C)

Sustain (1/3C)

Guardian (1/2C)

Special K Advantage (2/3C)

Special K Oats and Honey (1/3C)

Special K Forest Berries (2/3C)

Special K Nourish all varieties (1/2C)Special K Fruit and Nut (1/2C)

Special K Original (1/2C)

Just Right (1/3C)

All-Bran Wheat Flakes (2/3C)

All-Bran Honey Almond (1/2C)

All-Bran Original (1/2C)

All-Bran High Fibre Muesli Cranberry & Pink Lady Apple with Pepita Seeds (1/3C)All-Bran High Fibre Muesli Summer Fruits with Pepita Seeds (1/3C)All-Bran Apple Flavoured Crunch (1/3C)Mini Wheats (Little bites original) (1/2C)Multigrain Rice Bubbles (2/3C)

WEIGHT WATCHERSFruit & Fibre tropical (1/3C)

FREEDOM FOODSFree From Gluten Rice Flakes (1/3C)§Free From Gluten Rice puffs (1/2C)§Ancient Grains Gluten Free Muesli (1/4C)§Crunchola Berries and Vanilla (1/4C)Berry Good Morning (1/2C) §

Maple crunch (1/3C)◊

GOODNESS SUPERFOODSDigestive 1st (1/3C)

Protein 1st (1/3C)

Barely + Oats 1st- traditional (1/2C)Barely + Oats 1st- quick oats (1/2C)Barley Clusters with cashews, macadamias and cranberries (1/4C)

SANITARIUMWeet-bix Original and Organic (1 ½ biscuits)Weet-bix Multigrain (1 biscuit)

Weet-bix Bites – all varieties except Banana Blast (1/3C)Light n Tasty Berry (1/3C)

Light 'n' Tasty (Macadamia & Honey) (1/2C)Cereal Puffed Wheat (3/4C)

Granola Vanilla & Almond (1/4C)

BE NATURAL Cereal Pink Lady Apple & Flame Raisin (1/2C)Manuka Honey & Spice Clusters with Flakes (1/2C)5 Wholegrain Flakes (1/2C)

Porridge Golden Honey and Grains (1/4C)

CARMAN’S Honey Roasted Nut Porridge (3/4 sachet)Traditional Australian Super Oats (1/3C)Fruit & Seed Porridge (3/4 sachet)

LOWANRolled Oats (1/4C)

Quick Oats (1/4C)

All varieties of Muesli (1/4 C)

WOOLWORTHSSwiss Bircher Muesli (1/4C)

Great Start, Bran and Sultanas (1/4C)Rolled Oats (1/4C)

Great Start Berry (1/3C)

Great Start Original (1/3C)

See over for more information >>>

diabetesnsw.com.au | 1300 342 238 | customerservice@diabetesnsw.com.au

DICK SMITHBush Foods Breakfast (1/3C)

MORNING SUNNatural Style Muesli (Peach and Pecan) (1/3C)Natural Style Muesli (Fat Free Fruit muesli) (1/4C)Natural Style Muesli (Apricot and Almond) (1/3C)

UNCLE TOBY’SOat Brits (1 biscuits)

Oats Quick (1/3C)

Vita Brits (Original) (1 ½ biscuits)

Vita Brits Weeties (1/2C)

Shredded Wheat (1 ½ biscuit)

Fruity Bites Wildberry (1/3C)

Plus all varieties (1/2C)

Oat Crisp Almond (1/2C)

Oat Crisp Hazelnut & Strawberry (1/2C)Oat Crisp Blueberry & Vanilla (1/2C)Oat Flakes (1/2C)

Natural Style Swiss Muesli (1/4C)

Healthwise For Heart & Circulatory System (1/2C)Cheerios 4 wholegrain (original) (1/2)Cheerios Honey(1/2 C)

Oats Multigrain (1/3C)

Quick Oats Original (3/4 sachet)

Quick Oats Creamy Honey (2/3 sachet)Quick Oats Brown Sugar & Cinnamon (2/3 sachet)Quick Oats Hi Fibre (3/4 sachet)

Quick Oats Golden Syrup (2/3 sachet)Oats Weightwise Original (3/4 sachet)O & G Honey, Fig & Macadamia (1/2 individual tub)O & G Apple, Cinnamon & Toasted Hazelnut (1/2 individual tub) Oats Traditional (1/3C)

VOGEL’SUltra Bran Soy & Linseed (1/2C)

COLESLow Fat Muesli (1/4C)

Right Start (1/3C)

Oat Clusters Cranberries and Blueberries (1/3C)Whole Wheat Biscuits (1 ½ biscuits)Smart Buy Quick Oats (1/2 C)

Smart Buy Wheat Biscuits ( 1 ½ biscuits) Ancient Grains Muesli (all varieties except Vanilla Flavoured Oat Clusters) (1/4C)

The eligibility of each cereal was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.

diabetesnsw.com.au | 1300 342 238 | customerservice@diabetesnsw.com.au

BEST BREAD OPTIONS: The amounts listed are carbohydrate exchanges *(Ex) per 1 average slice or piece. § = Gluten free option◊ note that although these products do not meet all of our nutrient criteria they

are still a good choice for those that are unable to eat gluten Breads in bold have been tested and found to have a low glycemic index (GI).

The eligibility of each bread was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.

BILL’S CERTIFIED ORGANIC100% Wholemeal Sourdough (1Ex)

Medium Rye Sourdough (1Ex)

Multigrain Sourdough (1Ex)

Spelt Sourdough (1Ex)

Hi Fibre Sourdough (1Ex)

NATURE’S FRESHWheatmeal (1Ex)

White Fibre (1Ex)

ABOTT’S VILLAGE BAKERYFarmhouse Wholemeal (1Ex)

Country Grains (1 ½ Ex)

Grainy Wholemeal (1 ½Ex)

SCHWOB’S SWISS BAKERYBread Plus – Wholegrain (1Ex)

Bread Plus - Roasted Seed (1Ex)

BAKERS LIFEWholemeal (1Ex)

FAMILY PITAWholemeal (1Ex)

GOODNESS SUPERFOODSBarley Wrap (1/2 Ex)

BURGENWholegrains & Oats (1Ex)

Pumpkin Seeds (1Ex)

Fruit & Muesli (1 ½Ex)

VIVASmooth Wholemeal (1Ex)

High Fibre White (1Ex)

WOOLWORTHSWholemeal (½Ex)

Multigrain (1Ex)

Mixed Grain (1Ex)

Wholemeal + Vitamins & Iron (1Ex)

White, Vitamins & Minerals (1Ex)

BAKEHOUSEMixed Grain (1 ½Ex)

Soy & Linseed (1Ex)

Wholemeal (1Ex)

WONDER WHITEHigh Fibre Vitamins & Minerals (1Ex)

High Fibre (1Ex)

Smooth Wholemeal + Iron Sandwich (1Ex)

COLES Smart Buy Wholemeal (1Ex)

White Hi Fibre (1Ex)

Lite White Wraps (1 ½ Ex)

Simply Gluten Free Wrap (1 ½Ex) § ◊

VITASTICPocket Pita Hi-Fibre (1 ½Ex)

Sorj-Wholemeal (1Ex)

Sorj-Rye (1Ex)

Khobz Wholemeal Lite (3 ½ Ex)

Munchables Mini Pita Pocket (½ Ex)

BURGENWholegrains & Oats (1Ex)

Pumpkin Seeds (1Ex)

Fruit & Muesli (1 ½Ex)

TIP TOP9 Grain all varieties (sandwich slice) (1Ex)Sunblest Soft Wholemeal (1Ex)

Sunblest Soft Multigrain (1Ex)

The One Soft White (1Ex)

Breakfast Toast (1 ½Ex)

The One Wholemeal (1Ex)

The One Omega3 DHA (1Ex)

WATTLE VALLEYLite White Soft Wrap (1 ½Ex)

LAUCKEGolden Wholemeal Bread Mix (2Ex)German Grain Bread Mix (2Ex)

Wholemeal Bread Mix (2Ex)

DOVEDALEMultiseed Chia Bread (1Ex) ᴓ ◊

HELGA’SHelga’s Wholemeal Grain (1Ex)

COUNTRY LIFEGluten Free Multigrain ᴓ ◊ (1Ex)

Low GI White § ◊ (1Ex)

diabetesnsw.com.au | 1300 342 238 | customerservice@diabetesnsw.com.au

BEST BISCUIT OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g).§ = Gluten free optionCereals in bold have been tested and found to have a low glycemic index (GI).

The eligibility of each biscuit was determined by the total fat, fibre and sodium content. Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.

SAVOURY BISCUITSORGRANEssential Fibre Crispibread (4 biscuits) §

DAMORA Thin Rice and Corn Cake (3 biscuits)Thin Rice Cake (3 biscuits)

SUNRICERice and Corn Thin (4 biscuits) ᴓ

Original Thin Rice Cake (4 biscuits) ᴓ

SAKATAWholegrain Original Rice Cracker (11 biscuits) §

COLES Seeds and Grains Brown Rice Cracker (10 biscuits) §

RYVITASesame Rye Crispbread (3 biscuits)Multigrain Crispbread (2 biscuits)

Original Crackerbread (2 biscuits)

NATURALLY GOODKasha Toasted Buckwheat (4 biscuits) §

WOOLWORTHSCracked Pepper and Olive oil Brown Rice Crackers (12 biscuits)Sea Salt Brown rice crackers (12 biscuits)Multigrain Brown Rice Crackers (12 biscuits)Black Sesame Brown Rice Crackers (12 biscuits)

ARNOTTS

Vita-Weat 9 grain Crispbread (4 biscuits) Vita-Weat Cracked Pepper Crispibread (4 biscuits)

PURE HARVEST

Natural Rice Cake (2 biscuits) §

Organic Rice Cake (2 biscuits) §

REAL FOODS

Corn thins original (4 biscuits) §

Soy & Linseed Corn Thin (4 biscuits) §Multigrain Corn Thin (4 biscuits) §

Sour Cream and Chives Corn Thin (3 biscuits) §Tasty Cheese Corn Thin (3 biscuits) §

SWEET BISCUITSARNOTTSSnack right Sultana Fruit Slice (2 biscuits)

diabetesnsw.com.au | 1300 342 238 | customerservice@diabetesnsw.com.au

BEST YOGHURT OPTIONS: The amount listed is equal to approximately 1 carbohydrate exchange* (15g), please note this may not be the portion it is sold as. All yoghurts generally have a low glycemic index (GI).

NATURAL YOGHURTS

YOPLAITYoplus, Natural (200g)

JALNAFat Free, Natural (200g)

A2 Low Fat Natural (215g)

TAMAR VALLEY No Fat, Natural (200g)

VAALIALow Fat, Natural (150g)

CHOBANI0% Fat Greek, Plain (360g)

2.5% Fat Greek, Plain (360g)

BLACK SWANGreek Style, No Fat, Plain (160g)

Greek Style, No Fat, Breakfast (160g)

BROOKLEAFat Free (200g)

ALTERNATIVELY SWEETENED YOGHURTS (DIET)

NESTLESoleil Diet – All varieties (300g)

Soleil Greek – All varieties (250g)

TAMAR VALLEYGreek, No Added Sugar – All varieties except plain (200g)

YOPLAITFormé, No fat (260g)

LOW FAT YOGHURTS (SUGAR ADDED)

CHOBANI0% Fat Greek, Strawberry (125g)

0% Fat Greek, Blackberry (125g)

0% Greek, Raspberry (125g)

2% Greek, Banana (125g)

VAALIALactose Free – All varieties (100g)

Low Fat, Strawberry & Raspberry (100g)Low Fat, Mango (100g)

FIVE AM ORGANICLow Fat (120g)

LOW FAT YOGHURTS (SUGAR ADDED)

SOYLIFE99% Fat Free – All varieties (100g)

YOPLAITBon Appetite Raspberry (140g)

98% Fat Free (100g)

JALNALow Fat, Berry Fruit (120g)

NESTLECalciyum Squeezie, Vanilla (120g)

DANONEActivia – All varieties (110g)

SKID’Lite – All varieties (100g)

COLES98% Fat Free, Summer Berry (120g)98% Fat Free, Vanilla (120g)

The eligibility of each yoghurt was determined by the energy, total fat, calcium content. Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.