GLYCEMIC INDEX LIST OF LOW GLYCEMIC FOODS

The glycemic index list is a ranking of carbohydrate containing foods based on the rate at which the food raises blood glucose levels. Low GI foods like wholegrains, oats, pasta, and some fruits and vegetables release glucose into the body more slowly and evenly, leaving you feeling full for longer.

Foods with a high glycemic index list value like white bread, cakes, biscuits and other highly processed carb foods cause blood sugar to soar, then quickly crash, triggering more hunger.

Glycemic Index List Values

• Low glycemic foods (low GI foods) = 55 or less
• Medium glycemic index foods = 56 - 69
• High glycemic index list foods = 70 or more

Benefits of the Glycemic Index List

Low glycemic foods trigger a smaller rise in blood glucose levels after meals.
Low GI foods can help you lose weight by reducing your appetite for longer.
Low GI diets help to improve your body's insulin sensitivity.
Low glycemic index foods efficiently re-fuel glycogen carbohydrate stores after exercise.
Low GI foods help to improve the control of diabetes.
Low glycemic foods improve physical endurance capacity.

How to Use a Low Glycemic Food List

• Enjoy breakfast cereals such as museli or porridge, based on oats, barley and high fiber bran.
• Eat wholegrain or wholewheat bread.
• Reduce the amount of potatoes you eat.
• Eat plenty of vegetables (not potatoes), salads and some fruit.
• Cut down on processed, and highly refined foods.

Low Glycemic Food List of Low GI Foods

Here's a low glycemic food list, giving examples of low of low GI foods with a glycemic index list value of 55 or less.

Chick peas
Green lentils
Red lentils
Kidney beans
Pinto beans
Red lentils
Yellow split peas
White beans
Pearl barley
Baked beans
Cannellini beans
Soy beans
Lima beans
Milk (skim and full fat)
Soy milk
Yogurt
Plain museli
Oats
Cashew nuts
Peanuts
Walnuts
Buckwheat
Bulgar wheat
Apples
Bananas (not over-ripe)
Cherries
Grapefruit
Grapes
Kiwi
Mango
Oranges
Peaches
Plums
Prunes
Watermelon
Vegetables
Broccoli
Cabbage
Carrots
Green peas
Lettuce
Mushrooms
Onions
Peppers
Brown rice
Wholewheat pasta

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