Low GI Foods
The following list of foods are rated as low or moderate glycemic index
foods. These foods include those that typically will be lower carbohydrate
and higher in protein, but you'll also find a number that are moderate and even
high in carbs - but are still rated as good Low GI foods due to the types of
carbohydrates, grains, and fibers.
GI values for reference:
-
Low GI = 55 or less
-
Medium GI = 56-69
-
High GI = 70 or higher
TIP: GI values are obtained by monitoring the blood sugar of a person within a 2 hour window after food was consumed. View our full Glycemic Index Table for the complete list.
Low Glycemic Index (the Preferred food summary): (sample only)
| Food | Glycemic Index (GI < 55) |
| Cereals | |
| Kellogg's All Bran | 51 |
| Kellogg's Speciak K | 54 |
| Oatmeal (whole/cracked) | 49 |
| All-Bran high fibre | 38 |
| Fruits | |
| Apple | 38 |
| Cherries | 22 |
| Grapefruit | 25 |
| Grapes | 46 |
| Orange | 44 |
| Plum | 39 |
| Pastas | |
| Whole Wheat Pasta | 43 |
| Ravioli | 39 |
| Fettuccini made from egg | 32 |
| Breads | |
| Pumpernickel | 50 |
| wholemeal barley bread | 43 |
| whole wheat | 49 |
| soya and linseed | 36 |
| Juice | |
| Apple Juice, unsweetened | 41 |
| Grapefruit juice, unsweetened | 48 |
| Milk | |
| Skim milk | 32 |
| Vegetables | |
| Green beans | 39 |
| raw carrots | 16 |
| broccoli | 10 |
| cauliflower | 15 |
| cabbage | 10 |
| tomatoes | 15 |
| lettuce | 10 |
| green beans | 15 |
| Snacks | |
| Peanuts | 13 |
| Walnuts | 15 |
| Cashews | 25 |
This is our short list - view the FULL Glycemic Index Chart
