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Low Glycemic Index food (GI < 55)

 

| GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods |
 

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

Notes:  *high in empty calories **low-calorie and nutritious foods

 

 

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