Low glycemic  index foods like wholegrains, oats, pasta, and some fruits and vegetables release glucose into the body more slowly and evenly, leaving you feeling full for longer. The glycemic index list is a ranking of carbohydrate containing foods based on the rate at which the food raises blood glucose levels.

Foods with a high glycemic index list value like white bread, cakes, biscuits and other highly processed carb foods cause blood sugar to soar, then quickly crash, triggering more hunger.

Glycemic Index Values

  • Low glycemic foods (low GI foods) = 55 or less
  • Medium glycemic index foods = 56 – 69
  • High glycemic index list foods = 70 or more

Benefits of Low Glycemic Index Foods

Low glycemic index foods trigger a smaller rise in blood glucose levels after meals. They can help you lose weight by reducing your appetite for longer. A low GI diet will help to improve your body’s insulin sensitivity and low glycemic index foods will help to improve the control of diabetes. Low GI foods efficiently re-fuel glycogen carbohydrate stores after exercise and improve your capacity for physical endurance.

Tips for a Low GI Diet

  • Enjoy breakfast cereals such as museli or porridge, based on oats, barley and high fiber bran.
  • Eat wholegrain or wholewheat bread.
  • Reduce the amount of potatoes you eat.
  • Eat plenty of vegetables (not potatoes), salads and some fruit.
  • Cut down on processed, and highly refined foods.

List of Low GI Foods (GI of 55 or less)

Here’s a list of low GI foods, giving examples of foods with a glycemic index value of 55 or less.

  • Chick peas
  • Green lentils
  • Red lentils
  • Kidney beans
  • Pinto beans
  • Red lentils
  • Yellow split peas
  • White beans
  • Pearl barley
  • Baked beans
  • Cannellini beans
  • Soy beans
  • Lima beans
  • Milk (skim and full fat)
  • Soy milk
  • Yogurt
  • Plain museli
  • Oats
  • Cashew nuts
  • Peanuts
  • Walnuts
  • Buckwheat
  • Bulgar wheat
  • Apples
  • Bananas (not over-ripe)
  • Cherries
  • Grapefruit
  • Grapes
  • Kiwi
  • Mango
  • Oranges
  • Peaches
  • Plums
  • Prunes
  • Watermelon
  • Vegetables
  • Broccoli
  • Cabbage
  • Carrots
  • Green peas
  • Lettuce
  • Mushrooms
  • Onions
  • Peppers
  • Brown rice
  • Wholewheat pasta
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