|
Low Glycemic Index food (less
than 55)
GI Food Chart
| Low GI Foods | Medium
GI Foods | High GI Foods
| Yogurt
low-fat (sweetened) |
14 |
| Peanuts |
15 |
| Artichoke |
15 |
| Asparagus |
15 |
| Broccoli |
15 |
| Cauliflower |
15 |
| Celery |
15 |
| Cucumber |
15 |
| Eggplant |
15 |
| Green
beans |
15 |
| Lettuce,
all varieties |
15 |
| Low-fat
yogurt, artificially sweetened |
15 |
| Peppers,
all varieties |
15 |
| Snow
peas |
15 |
| Spinach |
15 |
| Young
summer squash |
15 |
| Tomatoes |
15 |
| Zucchini |
15 |
| Soya
beans, boiled |
16 |
| Cherries |
22 |
| Peas,
dried |
22 |
| Milk,
chocolate |
24 |
| Pearl
barley |
25 |
| Grapefruit |
25 |
| Milk,
whole |
27 |
| Spaghetti,
protein enriched |
27 |
| Kidney
beans, boiled |
29 |
| Lentils
green, boiled |
29 |
| Soya
milk |
30 |
| Apricots
(dried) |
31 |
| Milk,
Fat-free |
32 |
| Milk
,skimmed |
32 |
| Fettuccine |
32 |
| *M&Ms
(peanut) |
32 |
| Chickpeas |
33 |
| Rye |
34 |
| Milk,
semi-skimmed |
34 |
| Vermicelli |
35 |
| Spaghetti,
whole wheat |
37 |
| Apples |
38 |
| Pears |
38 |
| Tomato
soup, tinned |
38 |
| Haricot
beans, boiled |
38 |
| Plums |
39 |
| Ravioli,
meat filled |
39 |
| Carrots,
cooked |
39 |
| *Snickers
bar |
40 |
| Apple
juice |
41 |
| Wheat
kernels |
41 |
| Spaghetti,
white |
41 |
| Black-eyed
beans |
41 |
| All-Bran |
42 |
| Peaches |
42 |
| Chickpeas,
tinned |
42 |
| Oranges |
44 |
| Lentil
soup, tinned |
44 |
| Carrot
juice |
45 |
| Macaroni |
45 |
| Pineapple
juice |
46 |
| Rice,
instant |
46 |
| Grapes |
46 |
| Grapefruit
juice |
48 |
| Multi
grain bread |
48 |
| Rice,
parboiled |
48 |
| Baked
beans, tinned |
48 |
| Porridge,
non instant |
49 |
| *Chocolate
bar; 30g |
49 |
| Jams
and marmalades |
49 |
| Whole
grain |
50 |
| Barley,
cracked |
50 |
| *Ice-cream
(low- fat) |
50 |
| Yam |
51 |
| Orange
juice |
52 |
| Kidney
beans, tinned |
52 |
| Lentils
green, tinned |
52 |
| Kiwi
fruit |
53 |
| *Pound
cake |
54 |
| Bananas |
54 |
| Sweet
potato |
54 |
| *Crisps |
54 |
Notes: *high in empty calories
**low-calorie and
nutritious foods
|
