Low GI foods provide natural, slowly released energy.
Generally, the less processed a carbohydrate, the more likely it is to have a low-GI score.
Foods that are white, including processed foods made with white flour and white sugar, tend to have a high-GI.
High fibre foods take longer to digest and therefore produce a slower rise in blood sugar levels. Fibre also keeps you feeling fuller for longer, which helps prevent overeating. Most vegetables, whole grains, legumes, nuts, seeds and fruits are rich in fibre when you eat them whole.
The glycaemic index (GI) was originally designed for people with diabetes to help keep their blood sugar levels under control. But whether you are diabetic or not the GI is a useful tool for all of us when we are planning healthy meals and making food choices.
Glucose is the primary source of energy required by every cell in the body. The GI ranks carbohydrate foods based on the rate at which they are broken down into glucose. When glucose levels in the blood start to rise, the pancreas releases a hormone called insulin which promotes the take up of glucose by the cells and as a consequence brings blood sugar levels back into a more manageable range.
| LO Glycemic Foods | Medium Glycemic Foods | HI Glycemic Foods |
| All Bran | Bran Buds | Cornflakes |
| Oat Bran | Mini Wheats | Sultana Bran |
| Rolled Oats | Nutrigrain | Bran flakes |
| Special K | Shredded Wheat | Coco Pops |
| Natural Muesli | Porridge Oats | Cheerios |
| Porridge | Weetabix | |
| Rise Krispies |
Breakfast Cereal
Low GI
All-bran
All-bran
Oat bran
Rolled Oats
Special K
Natural Muesli
Porridge
Medium GI
Bran Buds
Mini Wheats
Nutrigrain
Shredded Wheat
Porridge Oats
Special K
High GI
Cornflakes
Sultana Bran
Branflakes
Coco Pops
Puffed Wheat
Oats in Honey Bake
Team
Total
Cheerios
Rice Krispies
Weetabix
Staples (easy storage food)
Low GI
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
Medium GI
Basmati Rice
Couscous
Cornmeal
Taco Shells
Gnocchi
Canned Potatoes
Chinese (Rice) Vermicelli
Baked Potatoes
High GI
Instant White Rice
Glutinous Rice
Short Grain White Rice
Tapioca
Fresh Mashed Potatoes
French Fries
Instant Mashed Potatoes
Bread
Low GI
Soya and Linseed
Wholegrain Pumpernickel
Heavy Mixed Grain
Whole Wheat
Sourdough Rye
Sourdough Wheat
Medium GI
Croissant
Hamburger bun
Pita, white
Wholemeal Rye
High GI
White
Bagel
French Baguette
Snacks & Sweet Foods
Low GI
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
Medium GI
Ryvita
Digestives
Blueberry muffin
Honey
High GI
Pretzels
Water Crackers
Rice cakes
Puffed Crispbread
Donuts
Scones
Maple flavoured syrup
Beans
Low GI
Kidney Beans (canned)
Butter Beans
Chick Peas
Haricot/Navy Beans
Lentils, Red
Lentils, Green
Pinto Beans
Blackeyed Beans
Yellow Split Peas
Medium GI
Beans in Tomato Sauce
Vegetables
Low GI
Frozen Green Peas
Frozen Sweet Corn
Raw Carrots
Boiled Carrots
Eggplant/Aubergine
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Chillies
Lettuce
Green Beans
Red Peppers
Onions
Medium GI
Beetroot
High GI
Pumpkin
Parsnips
Fruits
Low GI
Cherries
Plums
Grapefruit
Peaches
Peach, canned in natural juice
Apples
Pears
Dried Apricots
Grapes
Coconut
Coconut Milk
Kiwi Fruit
Oranges
Strawberries
Prunes
Medium GI
Mango
Sultanas
Bananas
Raisins
Papaya
Figs
Pineapple
High GI
Watermelon
Dates
Dairy
Low GI
Whole milk
Skimmed milk
Chocolate milk
Sweetened yogurt
Artificially Sweetened Yogurt
Custard
Soy Milk
Medium GI
Icecream
