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High, Medium and Low GI Foods

One of the Internet's most comprehensive lists of foods with their glycemic index. If you are following the GI or South Beach diet you should aim to include more foods with a low glycemic index in your diet. Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry. Adding a low GI food to a meal will lower the glycemic index of the whole meal. You can find meals that include low GI foods in our recipe section. If you prefer the traffic light system used in the low G.I. diet book by Rick Gallop you can find the same data below arranged in red, yellow and green zones on our glycemic index chart. For help choosing what to buy and eat when out and about you can keep details of GI values with you using one of the cheap pocket guides; such as: The Glycemic Load Counter or The New Glucose Revolution Shopper's Guide to GI Values 2008

Glycemic Index
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

Breakfast Cereal
Low GI All-bran (UK/Aus) All-bran (US) Oat bran Rolled Oats Special K (UK/Aus) Natural Muesli Porridge Medium GI Bran Buds Mini Wheats Nutrigrain Shredded Wheat Porridge Oats Special K (US) High GI Cornflakes Sultana Bran 30 50 50 51 54 40 58

Bread
Low GI Soya and Linseed Wholegrain Pumpernickel Heavy Mixed Grain Whole Wheat Sourdough Rye Sourdough Wheat Medium GI Croissant Hamburger bun Pita, white Wholemeal Rye High GI White Bagel French Baguette 36 46 45 49 48 54

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

58 58 66 67 63 69

67 61 57 62

80 73

71 72 95

64

Branflakes Coco Pops Puffed Wheat Oats in Honey Bake Team Total Cheerios Rice Krispies Weetabix

74 77 80 77 82 76 74 82 74

Snacks & Sweet Foods


Low GI Slim-Fast meal replacement Snickers Bar (high fat) Nut & Seed Muesli Bar Sponge Cake Nutella Milk Chocolate Hummus Peanuts Walnuts Cashew Nuts Nuts and Raisins Jam Corn Chips Oatmeal Crackers Medium GI Ryvita Digestives Blueberry muffin Honey High GI Pretzels Water Crackers Rice cakes Puffed Crispbread Donuts Scones Maple flavoured syrup

High GI Pumkin Parsnips

75 97

27 41 49 46 33 42 6 13 15 25 21 51 42 55

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 Sultanas Bananas Raisins Papaya Figs Pineapple High GI Watermelon Dates

Staples
Low GI Wheat Pasta Shapes New Potatoes Meat Ravioli Spaghetti Tortellini (Cheese) Egg Fettuccini Brown Rice Buckwheat White long grain rice Pearled Barley Yam Sweet Potatoes Instant Noodles Wheat tortilla Medium GI Basmati Rice Couscous Cornmeal Taco Shells Gnocchi Canned Potatoes Chinese (Rice) Vermicelli Baked Potatoes Wild Rice High GI Instant White Rice Glutinous Rice Short Grain White Rice Tapioca Fresh Mashed Potatoes French Fries Instant Mashed Potatoes 54 54 39 32 50 32 50 51 50 22 35 48 47 30

63 59 59 58

58 61 68 68 68 61 58 60 57

83 78 87 81 76 92 68

60 56 58 64 60 61 66

80 103

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

Dairy
Low GI Whole milk Skimmed milk Chocolate milk Sweetened yoghurt Artificially Sweetened Yoghurt Custard Soy Milk Medium GI 31 32 42 33 23 35 44

87 86 83 70 73 75 80

Medium GI Beans in Tomato Sauce 56

Icecream

62

Information provided by the University of Sydney and used with permission.