glycemic index 50 food list

Low GI diets help people lose and manage weight

Low GI diets increase the body's sensitivity to insulin

Low GI carbs improve diabetes management

Low GI carbs reduce the risk of heart disease

Low GI carbs improve blood cholesterol levels

Low GI carbs can help you manage the symptoms of PCOS

Low GI carbs reduce hunger and keep you fuller for longer

Low GI carbs prolong physical endurance

High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

• Use breakfast cereals based on oats, barley and bran
• Use breads with wholegrains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati or Doongara rice
• Enjoy pasta, noodles, quinoa
• Eat plenty of salad vegetables with a vinaigrette dressing

 

 

 

Cherries	22
Grapefruit	25
Prunes	29
Apricots, dried	30
Apple	38
Peach, canned in juice	38
Pear, fresh	38
Plum	39
Strawberries	40
Orange, Navel	42
Peach, fresh	42
Pear, canned	43
Grapes	46
Mango	51
Banana	52
Fruit Cocktail	55
Papaya	56
Raisins	56
Apricots, fresh	57
Kiwi	58

 

All Bran with Fiber	38
Muesli	43
Bran Buds	47
Oatmeal	52
Oat Bran	55
Bran Chex	58
Raisin Bran	61
Cream of Wheat	66
Quick (One Minute) Oats	66
Pancakes	67

 

Broccoli	10
Cabbage	10
Lettuce	10
Mushrooms	10
Onions	10
Red Peppers	10
Carrots	49
Green peas	48

 

Low Calorie Fruit Spread
Fructose	19
Marmalade	48
Honey	55
Jams	65
Sucrose (granulated table sugar) most	58-65

 

Milk, regular (full fat)	27
Milk, skim -	32
Yogurt without added sugar -	14-23