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The GI Diet Guide
 

 
   
 

High, Medium and Low Glycemic Index Foods

This online glycemic index chart is in the style of the traffic light system that appears in the low glycemic index diet books by Rick Gallop. Red light foods are those you want to avoid in order to lose weight; yellow light foods are those you can eat occasionally; and green light foods are the foods that are preferred for your diet. Foods in the green zone will be digested more slowly than yellow and red zone foods so you will feel full for longer and will be able to eat less calories without feeling hungry. It is also worth noting that adding a low G.I. 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.

In addition to this chart you can find a comprehensive listing of these foods with their glycemic index values here.

Glycemic Index

Glycemic index is a measure of how quickly your body metabolises carbohydrates. Foods low in carbohydrates cannot be measured for G.I. so they are not included in this chart and are considered to have a glycemic index of zero. This does not mean you should not eat them, it is quite acceptable and beneficial to include meat and fish and other high protein foods in your diet, but try and keep fats to a minimum.

Breakfast Cereal

All-bran
Oat bran
Rolled Oats
Special K
Natural Muesli
Porridge
 

Staples

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
 

Dairy

Whole milk
Skimmed milk
Chocolate milk
Sweetened yoghurt
Artificially Sweetened Yoghurt
Custard
Soy Milk

Bread

Soya and Linseed
Wholegrain Pumpernickel
Heavy Mixed Grain
Whole Wheat
Sourdough Rye
Sourdough Wheat
 

Snacks & Sweet Foods

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
 

Legumes (Beans)

Kidney Beans (canned)
Butter Beans
Chick Peas
Haricot/Navy Beans
Lentils, Red
Lentils, Green
Pinto Beans
Blackeyed Beans
Yellow Split Peas

Vegetables

Frozen Green Peas
Frozen Sweet Corn
Raw Carrots
Boiled Carrots
Eggplant/Aubergine
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Chillies
Lettuce
Green Beans
Red Peppers
Onions
 

Fruits

Cherries
Plums
Grapefruit
Peaches
Peach, canned in natural juice
Apples
Pears
Dried Apricots
Grapes
Kiwi Fruit
Oranges
Strawberries
Prunes

Breakfast Cereal

Bran Buds
Mini Wheats
Nutrigrain
Shredded Wheat
Porridge Oats
Special K
 

Fruits

Mango
Sultanas
Bananas
Raisins
Papaya
Figs
Pineapple

Bread

Croissant
Hamburger bun
Pita, white
Wholemeal Rye
 

Staples

Basmati Rice
Couscous
Cornmeal
Taco Shells
Gnocchi
Canned Potatoes
Chinese (Rice) Vermicelli
Baked Potatoes
Wild Rice

Vegetables

Beetroot
 

Snacks & Sweet Foods

Ryvita
Digestives
Blueberry muffin
Honey
 

Legumes (Beans)

Beans in Tomato Sauce
 

Dairy

Icecream
 

Breakfast Cereal

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

Fruits

Watermelon
Dates

Bread

White
Bagel
French Baguette
 

Snacks & Sweet Foods

Pretzels
Water Crackers
Rice cakes
Puffed Crispbread
Donuts
Scones
Maple flavoured syrup

Vegetables

Pumkin
Parsnips
 

Staples

Instant White Rice
Glutinous Rice
Short Grain White Rice
Tapioca
Fresh Mashed Potatoes
French Fries
Instant Mashed Potatoes

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

 
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