GI Diet Food Index
The GI Diet Food Index indicates how fast a food is converted into sugar by the body. The faster this conversion
works, the less advantageougs it is for staying slim, or in other words: The faster a food is converted a food into
sugar, the faster you will get fat.
GI Range - Glycemic Index Range:
The glycemic index range is as follows:
Low GI all foods that have a value of
55 or less
Medium GI all foods between
56 to 69
High GI any foods that have a GI value of
70 or more
|
Breakfast Cereal
Low
GI |
|
All-bran (UK/Aus) |
30 |
All-bran (US) |
50 |
Oat bran |
50 |
Rolled Oats |
51 |
Special K (UK/Aus) |
54 |
Natural Muesli |
40 |
Porridge |
58 |
Medium
GI |
|
Bran Buds |
58 |
Mini Wheats |
58 |
Nutrigrain |
66 |
Shredded Wheat |
67 |
Porridge Oats |
63 |
Special K (US) |
69 |
High
GI |
|
Cornflakes |
80 |
Sultana Bran |
73 |
Branflakes |
74 |
Coco Pops |
77 |
Puffed Wheat |
80 |
Oats in Honey Bake |
77 |
Team |
82 |
Total |
76 |
Cheerios |
74 |
Rice Krispies |
82 |
Weetabix |
74 |
Staples
Low
GI |
|
Wheat Pasta
Shapes |
54 |
New Potatoes |
54 |
Meat Ravioli |
39 |
Spaghetti |
32 |
Tortellini
(Cheese) |
50 |
Egg Fettuccini |
32 |
Brown Rice |
50 |
Buckwheat |
51 |
White long grain
rice |
50 |
Pearled Barley |
22 |
Yam |
35 |
Sweet Potatoes |
48 |
Instant Noodles |
47 |
Wheat tortilla |
30 |
Medium
GI |
|
Basmati Rice |
58 |
Couscous |
61 |
Cornmeal |
68 |
Taco Shells |
68 |
Gnocchi |
68 |
Canned Potatoes |
61 |
Chinese (Rice)
Vermicelli |
58 |
Baked Potatoes |
60 |
Wild Rice |
57 |
High
GI |
|
Instant White
Rice |
87 |
Glutinous Rice |
86 |
Short Grain White
Rice |
83 |
Tapioca |
70 |
Fresh Mashed
Potatoes |
73 |
French Fries |
75 |
Instant Mashed
Potatoes |
80 |
|
Bread
Low
GI |
|
Soya and Linseed |
36 |
Wholegrain
Pumpernickel |
46 |
Heavy Mixed Grain |
45 |
Whole Wheat |
49 |
Sourdough Rye |
48 |
Sourdough Wheat |
54 |
Medium
GI |
|
Croissant |
67 |
Hamburger bun |
61 |
Pita, white |
57 |
Wholemeal Rye |
62 |
High
GI |
|
White |
71 |
Bagel |
72 |
French Baguette |
95 |
Snacks & Sweet Foods
Low
GI |
|
Slim-Fast meal
replacement |
27 |
Snickers Bar (high
fat) |
41 |
Nut & Seed Muesli
Bar |
49 |
Sponge Cake |
46 |
Nutella |
33 |
Milk Chocolate |
42 |
Hummus |
6 |
Peanuts |
13 |
Walnuts |
15 |
Cashew Nuts |
25 |
Nuts and Raisins |
21 |
Jam |
51 |
Corn Chips |
42 |
Oatmeal Crackers |
55 |
Medium
GI |
|
Ryvita |
63 |
Digestives |
59 |
Blueberry muffin |
59 |
Honey |
58 |
High
GI |
|
Pretzels |
83 |
Water Crackers |
78 |
Rice cakes |
87 |
Puffed Crispbread |
81 |
Donuts |
76 |
Scones |
92 |
Maple flavoured
syrup |
68 |
Legumes (Beans)
Low
GI |
|
Kidney Beans
(canned) |
52 |
Butter Beans |
36 |
Chick Peas |
42 |
Haricot/Navy
Beans |
31 |
Lentils, Red |
21 |
Lentils, Green |
30 |
Pinto
Beans |
45 |
Blackeyed
Beans |
50 |
Yellow Split
Peas |
32 |
Medium
GI |
|
Beans in Tomato
Sauce |
56 |
|
Vegetables
Low
GI |
|
Frozen Green
Peas |
39 |
Frozen Sweet
Corn |
47 |
Raw Carrots |
16 |
Boiled Carrots |
41 |
Eggplant/Aubergine |
15 |
Broccoli |
10 |
Cauliflower |
15 |
Cabbage |
10 |
Mushrooms |
10 |
Tomatoes |
15 |
Chillies |
10 |
Lettuce |
10 |
Green Beans |
15 |
Red Peppers |
10 |
Onions |
10 |
High
GI |
|
Pumkin |
75 |
Parsnips |
97 |
Fruits
Low
GI |
|
Cherries |
22 |
Plums |
24 |
Grapefruit |
25 |
Peaches |
28 |
Peach, canned in natural juice |
30 |
Apples |
34 |
Pears |
41 |
Dried Apricots |
32 |
Grapes |
43 |
Coconut |
45 |
Coconut Milk |
41 |
Kiwi Fruit |
47 |
Oranges |
40 |
Strawberries |
40 |
Prunes |
29 |
Medium
GI |
|
Mango |
60 |
Sultanas |
56 |
Bananas |
58 |
Raisins |
64 |
Papaya |
60 |
Figs |
61 |
Pineapple |
66 |
High
GI |
|
Watermelon |
80 |
Dates |
103 |
Dairy
Low
GI |
|
Whole milk |
31 |
Skimmed milk |
32 |
Chocolate
milk |
42 |
Sweetened
yoghurt |
33 |
Artificially Sweetened
Yoghurt |
23 |
Custard |
35 |
Soy Milk |
44 |
|
You see, it's quite easy to change a few things in your daily food intake, but substituting a high
glycemic index food item with a low gi-index food. You will be astonished how quickly even such a simple measure
will let you stabilize and eventually lose a few pounds!
GI Diet Food Index
|