TAGS
You will find a low glycemic food list- the list of carbohydrate rich foods with a glycemic index-GI value of 55 or less- on this page.
One way or another, all carbohydrates transform into blood sugar- some very slow, some much faster. It is those foods that convert to blood sugar very slowly that we are interested in.
• Banana smoothie 30
• Soy milk 31
• Skimmed milk 32
• Low fat fruit yogurt 33
• Semi skimmed milk 34
• Mars flavoured milk 46
• Low fat ice cream 50
Fruits are generally OK but it is in your best interest to consume fruits that have low to medium glycemic index. You can still have your bananas, pineapples or watermelon but in moderation and combined with other low glycemic foods.
Low Glycemic Index Fruits:
• Cherries 22
• Grapefruit 25
• Apricot 31
• Pear 38
• Plum 39
• Apple 40
• Orange 42
• Peach 42
• Grapes 46
• Kiwi 53
All vegetables except for corn and starchy vegetables such as potatoes (sweet potato is a better low GI alternative) or squash are in the low glycemic food list and you should have plenty of vegetables every day. Same goes for legumes, pretty much everything other than broad beans are low in glycemic index values.
• Lima Beans 32
• Split Peas 32
• Navy Beans 38
• Pinto Beans 39
• Romano Beans 46
• Baked Beans 48
Whole grains– oatmeal, rye, whole wheat, brown rice, bran, spelt and more- are an extremely important part of your diet , you need to include them regularly in your diet to reap the health benefits.
Low Glycemic Index Grains:
• Rye 35
• Whole wheat 39
• Long grain rice 42
• Barley 45
• Buckwheat 48
• Results 48
• Brown rice 50
• Quinoa 53
Not all cereals are low in glycemic index, stick to those that are low in sugar or no added sugar, low in fat and high in dietary fiber. Porridge is always the best cereal you can have, with a bit of honey, sultanas and nuts.Low Glycemic Index Cereals:
• Kellogg’s Bran Buds 45
• Oatmeal 50
• Porridge 50
• Kellogg’s All Bran 51
• Kellogg’s Special K 54
• Swiss Muesli 60 (medium GI)
Low Glycemic Index Breads
• Banana Cake 47
• Chocolate Bar 49
• Pop Corn 55
• Oatmeal Cookies 55
Low Glycemic Index Sugars:
• Fructose 23
• Lactose 46
• Honey 58 (medium GI)
*You will see slight variations in glycemic index values of same foods on different online sources. The values you will find on low glycemic food list on this page are approximate values and they should serve as a guideline as to which foods to eat more daily.
Please also note that how a certain food is cooked, prepared or how much protein it contains as compared to carbohydrates do have an impact on the glycemic index value of that food.
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