Scribd Logo
Upload

Welcome to Scribd!

  • 191 views

    GI Index Food List

    Uploaded by

    Wilda Nur Diansari
    The document provides a list of common foods grouped by food category and ranked according to their glycemic index (GI) values. Foods are categorized as having a low GI (55 or less), medium GI (56-69) or high GI (70 or more). Within each food category, examples are given ranging from lowest to highest GI. The categories included are breakfast cereals, breads, legumes, vegetables, fruits, dairy, snacks and sweet foods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    GI Index Food List

    Uploaded by

    Wilda Nur Diansari
    191 views3 pages
    The document provides a list of common foods grouped by food category and ranked according to their glycemic index (GI) values. Foods are categorized as having a low GI (55 or less), medium GI (56-69) or high GI (70 or more). Within each food category, examples are given ranging from lowest to highest GI. The categories included are breakfast cereals, breads, legumes, vegetables, fruits, dairy, snacks and sweet foods.

    Original Title

    GI-index-food-list

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides a list of common foods grouped by food category and ranked according to their glycemic index (GI) values. Foods are categorized as having a low GI (55 or less), medium GI (56-69) or high GI (70 or more). Within each food category, examples are given ranging from lowest to highest GI. The categories included are breakfast cereals, breads, legumes, vegetables, fruits, dairy, snacks and sweet foods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    191 views3 pages

    GI Index Food List

    Uploaded by

    Wilda Nur Diansari
    The document provides a list of common foods grouped by food category and ranked according to their glycemic index (GI) values. Foods are categorized as having a low GI (55 or less), medium GI (56-69) or high GI (70 or more). Within each food category, examples are given ranging from lowest to highest GI. The categories included are breakfast cereals, breads, legumes, vegetables, fruits, dairy, snacks and sweet foods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Breakfast Cereal Staples

    Low GI Low GI
    All-bran (UK/Aus) 30 Brown Rice 50
    All-bran (US) 50 Buckwheat 51
    Natural Muesli 40 Egg Fettuccini 32
    Oat bran 50 Instant Noodles 47
    Porridge 58 Meat Ravioli 39
    Rolled Oats 51 New Potatoes 54

    Special K (UK/Aus) 54 Pearled Barley 22


    Spaghetti 32
    Medium GI Sweet Potatoes 48
    Bran Buds 58 Tortellini (Cheese) 50

    Mini Wheats 58 Wheat Pasta Shapes 54


    Wheat tortilla 30
    Nutrigrain 66
    White long grain rice 50
    Porridge Oats 63
    Yam 35
    Shredded Wheat 67
    Special K (US) 69
    Medium GI
    Baked Potatoes 60
    High GI
    Basmati Rice 58
    Branflakes 74
    Canned Potatoes 61
    Cheerios 74
    Coco Pops 77 Chinese (Rice) Vermicelli 58
    Cornflakes 80
    Cornmeal 68
    Oats in Honey Bake 77
    Couscous 61
    Puffed Wheat 80
    Gnocchi 68
    Rice Krispies 82
    Taco Shells 68
    Sultana Bran 73
    Wild Rice 57
    Team 82
    Total 76
    High GI
    Weetabix 74
    French Fries 75
    Fresh Mashed Potatoes 73
    Glutinous Rice 86

    Instant Mashed Potatoes 80

    Instant White Rice 87


    Short Grain White Rice 83
    Tapioca 70
    Bread Snacks & Sweet Foods
    Low GI Low GI
    Heavy Mixed Grain 45 Cashew Nuts 25
    Sourdough Rye 48 Corn Chips 42
    Sourdough Wheat 54 Hummus 6
    Soya and Linseed 36 Milk Chocolate 42
    Whole Wheat 49 Nut & Seed Muesli Bar 49
    Nutella 33
    Wholegrain Pumpernickel 46
    Nuts and Raisins 21
    Oatmeal Crackers 55
    Medium GI Peanuts 13
    Croissant 67
    Slim-Fast meal replacement 27
    Hamburger bun 61
    Snickers Bar (high fat) 41
    Pita, white 57
    Sponge Cake 46
    Wholemeal Rye 62
    Walnuts 15

    High GI Medium GI
    Bagel 72 Blueberry muffin 59
    French Baguette 95 Digestives 59
    White 71 Honey 58
    Ryvita 63
    Legumes (Beans)
    Low GI High GI
    Blackeyed Beans 50 Donuts 76
    Butter Beans 36 Maple flavoured syrup 68
    Chick Peas 42 Pretzels 83
    Haricot/Navy Beans 31 Puffed Crispbread 81
    Kidney Beans (canned) 52 Rice cakes 87
    Lentils, Green 30 Scones 92
    Lentils, Red 21 Water Crackers 78
    Pinto Beans 45
    Yellow Split Peas 32

    Medium GI

    Beans in Tomato Sauce 56

     
    Vegetables Fruits
    Low GI Low GI
    Boiled Carrots 41 Apples 34
    Broccoli 10 Cherries 22
    Cabbage 10 Coconut 45
    Cauliflower 15 Coconut Milk 41
    Chillies 10 Dried Apricots 32
    Eggplant/Aubergine 15 Grapefruit 25
    Frozen Green Peas 39 Grapes 43
    Frozen Sweet Corn 47 Kiwi Fruit 47
    Green Beans 15 Oranges 40
    Lettuce 10 Peach, canned in natural juice 30
    Mushrooms 10 Peaches 28
    Onions 10 Pears 41
    Raw Carrots 16 Plums 24
    Red Peppers 10 Prunes 29
    Tomatoes 15 Strawberries 40

    Medium GI Medium GI

    Beetroot 64 Bananas 58
    Figs 61
    High GI Mango 60
    Parsnips 97 Papaya 60
    Pumkin 75 Pineapple 66
    Raisins 64
    Dairy Sultanas 56
    Low GI
    High GI
    Artificially Sweetened Yoghurt 23
    Dates 103
    Chocolate milk 42 Watermelon 80
    Custard 35
    Skimmed milk 32
    Soy Milk 44
    Sweetened yoghurt 33
    Whole milk 31

    Medium GI
    Icecream 62

    You might also like