The Glycemic index is an awesome tool to help you control your insulin secretion and control your Fat storage. Eating a diet that includes Lower GI foods will help control blood sugar, energy levels and appetite.
Remember a GI score of over 70 is classed a high, Medium GI equals 56-69 and Low GI is 55 or less!
One thing you MUST take into consideration is the FAT content! just because some foods are low GI does’nt mean they will not contain bad fats! hope this helps….
Breakfast Cereal
| Low GI |
|
| All-bran (UK/Aus) |
30 |
| All-bran (US) |
50 |
| Oat bran |
50 |
| Rolled Oats |
51 |
| Special K (UK/Aus) |
54 |
| Natural Muesli |
40 |
| Medium GI |
|
| Porridge |
58 |
| Bran Buds |
58 |
| Mini Wheats |
58 |
| Nutrigrain |
66 |
| Shredded Wheat |
67 |
| Porridge Oats |
63 |
| Special K (US) |
69 |
| High GI |
|
| Cornflakes |
80 |
| Sultana Bran |
73 |
| Branflakes |
74 |
| Coco Pops |
77 |
| Puffed Wheat |
80 |
| Oats in Honey Bake |
77 |
| Team |
82 |
| Total |
76 |
| Cheerios |
74 |
| Rice Krispies |
82 |
| Weetabix |
74 |
Staples
| Low GI |
|
| 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 |
| Medium GI |
|
| Basmati Rice |
58 |
| Couscous |
61 |
| Cornmeal |
68 |
| Taco Shells |
68 |
| Gnocchi |
68 |
| Canned Potatoes |
61 |
| Chinese (Rice) Vermicelli |
58 |
| Baked Potatoes |
60 |
| Wild Rice |
57 |
| High GI |
|
| Instant White Rice |
87 |
| Glutinous Rice |
86 |
| Short Grain White Rice |
83 |
| Tapioca |
70 |
| Fresh Mashed Potatoes |
73 |
| French Fries |
75 |
| Instant Mashed Potatoes |
80 |
|
Bread
| Low GI |
|
| Soya and Linseed |
36 |
| Wholegrain Pumpernickel |
46 |
| Heavy Mixed Grain |
45 |
| Whole Wheat |
49 |
| Sourdough Rye |
48 |
| Sourdough Wheat |
54 |
| Medium GI |
|
| Croissant |
67 |
| Hamburger bun |
61 |
| Pita, white |
57 |
| Wholemeal Rye |
62 |
| High GI |
|
| White |
71 |
| Bagel |
72 |
| French Baguette |
95 |
Snacks& Sweet Foods
| Low GI |
|
| 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 |
| Medium GI |
|
| Ryvita |
63 |
| Digestives |
59 |
| Blueberry muffin |
59 |
| Honey |
58 |
| High GI |
|
| Pretzels |
83 |
| Water Crackers |
78 |
| Rice cakes |
87 |
| Puffed Crispbread |
81 |
| Donuts |
76 |
| Scones |
92 |
| Maple flavoured syrup |
68 |
Legumes (Beans)
| Low GI |
|
| 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 |
| Medium GI |
|
| Beans in Tomato Sauce |
56 |
|
Vegetables
| Low GI |
|
| 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 |
| High GI |
|
| Pumkin |
75 |
| Parsnips |
97 |
Fruits
| Low GI |
|
| 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 |
| Medium GI |
|
| Mango |
60 |
| Sultanas |
56 |
| Bananas |
58 |
| Raisins |
64 |
| Papaya |
60 |
| Figs |
61 |
| Pineapple |
66 |
| High GI |
|
| Watermelon |
80 |
| Dates |
103 |
Dairy
| Low GI |
|
| Whole milk |
31 |
| Skimmed milk |
32 |
| Chocolate milk |
42 |
| Sweetened yoghurt |
33 |
| Artificially Sweetened Yoghurt |
23 |
| Custard |
35 |
| Soy Milk |
44 |
|
