Low-GI (Glycemic Index) Foods

The number listed next to each food is its glycemic index. This is a value obtained by monitoring a persons blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food and another. A noticeable difference is the GI rating of Special-K which produced considerably different results in tests in the US and Australia, most likely resulting from different ingredients in each location. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid.The glycemic index range is as follows:

• Low GI = 55 or less
• Medium GI = 56 - 69
• High GI = 70 or more

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Breakfast Cereal:

• All-bran (UK/Aus)-30
  
• All-bran (US)-50
  
• Oat bran-50
  
• Rolled Oats-51
  
• Special K (UK/Aus)-54
  
• Natural Muesli-40
  
• Porridge-58

Bread:

• Soya and Linseed-36
  
• Wholegrain Pumpernickel-46
  
• Heavy Mixed Grain-45
  
• Whole Wheat-49
  
• Sourdough Rye-48
  
• Sourdough Wheat-54

Vegetables:

• Frozen Green Peas-39
  
• Frozen Sweet Corn-47
  
• Raw Carrots-16
  
• Boiled Carrots-41
  
• Eggplant/Aubergine-15
  
• Broccoli-10
  
• Cauliflower-15
  
• Cabbage-10
  
• Mushrooms-10
  
• Tomatoes-15
  
• Chillies-10
  
• Lettuce-10
  
• Green Beans-15
  
• Red Peppers-10
  
• Onions-10

Staples:

• Wheat Pasta Shapes-54
  
• New Potatoes-54
  
• Meat Ravioli-39
  
• Spaghetti-32
  
• Tortellini (Cheese)-50
  
• Egg Fettuccini-32
  
• Brown Rice-50
  
• Buckwheat-51
  
• White long grain rice-50
  
• Pearled Barley-22
  
• Yam-35
  
• Sweet Potatoes-48
  
• Instant Noodles-47
  
• Wheat tortilla-30

Snacks & Sweet Foods:

• Slim-Fast meal replacement-27
  
• Snickers Bar (high fat)-41
  
• Nut & Seed Muesli Bar-49
  
• Sponge Cake-46
  
• Nutella-33
  
• Milk Chocolate-42
  
• Hummus-6
  
• Peanuts-13
  
• Walnuts-15
  
• Cashew Nuts-25
  
• Nuts and Raisins-21
  
• Jam-51
  
• Corn Chips-42
  
• Oatmeal Crackers-55

Fruits:

• Cherries-22
  
• Plums-24
  
• Grapefruit-25
  
• Peaches-28
  
• Peach, canned in natural juice-30
  
• Apples-34
  
• Pears-41
  
• Dried Apricots-32
  
• Grapes-43
  
• Coconut-45
  
• Coconut Milk-41
  
• Kiwi Fruit-47
  
• Oranges-40
  
• Strawberries-40
  
• Prunes-29

Legumes (Beans):

• Kidney Beans (canned)-52
  
• Butter Beans-36
  
• Chick Peas-42
  
• Haricot/Navy Beans-31
  
• Lentils, Red-21
  
• Lentils, Green-30
  
• Pinto Beans-45
  
• Blackeyed Beans-50
  
• Yellow Split Peas-32

Dairy:

• Whole milk-31
  
• Skimmed milk-32
  
• Chocolate milk-42
  
• Sweetened yoghurt-33
  
• Artificially Sweetened Yoghurt-23
  
• Custard-35
  
• Soy Milk-44