Low GI Food List

Before looking at this low GI food list, you may want to read what are the benefits of eating low glycemic foods.

Click here to The Ultimate Guide to the Glycemic Index

Choose Most Often from This Low GI Food List:

  • coarse barley bread
  • whole-grain pumpernickel
  • pearl barley
  • porridge
  • bran cereal
  • muesli
  • rye bread
  • split peas
  • low-fat milk
  • oatcakes
  • tomato juice
  • prunes
  • dried apricots
  • popcorn
  • yoghurt
  • most vegetables (except potatoes)
  • lentils
  • beans (except black-eyed peas)
  • most fruits


GI and GL of Some Foods

A complete list of Glycemic Index (GI) and Glycemic Load (GL) of all tested foods is beyond the scope of this site.

But I've selected for you the most common foods. If you want a very complete one have a look at this website: http://www.mendosa.com/gilists.htm

Please, remember:

A GI value under 55 is considered low, 56 to 69 moderate and 70 or more is high.

A GL of less than 10 is low, a GL of 11 to 19 is medium and of 20 or more is higher.


Beans

1/2 cup, cooked GI GL Fiber
Baked beans 48 10 8.8
Black beans 45 6 7.0
Broad beans 79 7 6.0
Chickpeas 42 6 5.0
Kidney beans 27 5 7.3
Lentils 3 5 3.7
Peas 48 2 2.0
Soya beans 14 2 7.0


Breads

Foods Serving Size in g. GI GL Fiber
Bagel 70 72 25 0.4
Dark rye 50 76 16 0.4
French baguette 30 95 14 0.4
Gluten-free multigrain 35 79 12 1.8
Multigrain 30 43 4 1.4
Oat bran and honey loaf 40 31 5 0.4
Pumpernickel 60 41 9 0.5
Rye 50 65 15 0.4
Sourdough rye 30 48 6 0.4
Sourdough wheat 30 54 8 0.4
Stone-ground wholemeal 30 53 6 1.4
white 30 7 11 0.4
Whole wheat 35 69 10 1.4


Breakfast Cereals

Foods Serving Size in g. GI GL Fiber
All Bran 40 42 9 6.5
Bran flakes 30 74 18 2.0
Corn flakes 30 84 22 0.3
Crunchy Nut Cornflakes 30 72 18 2.0
Oatmeal, cooked 1 cup 42 1 1.6
Rice Krispies 30 82 22 0.3
Shredded Wheat 25 67 12 1.2
Weetabix 30 69 13 20


Crackers

Food Serving Size in g. GI GL Fiber
Corn Thins (2) 12 87 8 1.0
Graham (1) 30 74 16 1.4
Rice cake (2) 25 82 17 0.4
Ryvita (2) 20 69 11 3.0
Water biscuit (5) 25 78 14 0.0


Milk and Juices

Drink Serving Size in ml. GI GL Fiber
Apple juice, unsweetened 250 40 13 1.0
Coca-cola 375 63 25 0.0
Cranberry juice cocktail 240 68 23 0.0
Gatorade 250 78 12 0.0
Milk, full fat 250 27 3 0.0
Milk, skim 250 32 4 0.0
Milk, sweetened condensed 160 g. 61 55 0.0
Orange juice 250 46 10 0.0
Soy milk 250 31 4 0.0


Fruit

Most fruit has a GI lower than 55 and a GL lower than 10 so it's considered a low-GI foods, with a few exceptions:

Food Serving Size GI GL Fiber
Banana, raw 1 medium 55 18 2.4
Mango 1 small 55 11 2.0


Please Note: Bananas that are riper have higher values and less ripe ones have lower values.

Dried fruits have higher values than fresh fruit:


Food Serving Size in g. GI GL Fiber
Dates 40 103 28 3.0
Figs 50 61 14 3.0
Raisins 40 64 18 3.1
Sultanas 40 56 17 3.1


BUT NOT...

Food Serving Size in g. GI GL Fiber
Apricots 30 31 4 2.2


Pasta

Most types of pasta have a fairly low GI but a higher GL, due to the higher amount of carbohydrates in it.

Food, cooked Serving Size in g. GI GL Fiber
Fettuccine 180 32 18 2.0
Macaroni cheese 220 6 19 2.0
Ravioli, meat filled 220 39 12 2.0
Rice noodles 176 40 18 0.4
Rice pasta, brown 180 92 52 2.0
Spaghetti, white 180 41 23 2.0
Spaghetti, wholemeal 180 37 18 3.5
Gnocchi 145 68 48 1.0


Vegetables

Most vegetables have low GI and GL values, with a few exceptions:

Food Serving Size in g. GI GL Fiber
Beetroottd> 60 64 3 1.0
Parsnips 75 97 8 3.0
Potatoes, baked 120 93 14 2.4
French fries 120 75 36 1.0
Potatoes, mashed 120 91 14 1.0
Potatoes, peeled, boiled 120 87 10 14
Pumpkin 85 75 5 3.4
Sweet corn 80 55 10 3.0
Sweet potato, boiled 80 54 9 3.4


Low-glycemic Vegetables

  • Asparagus
  • Aubergine
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Cucumber
  • Green beans
  • Kale
  • Lettuce
  • Mushrooms
  • Spinach
  • Tomatoes

Return to the Whole Grain Foods main page to choose from a selection of related articles.


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Articles in This Series on Whole Grains


Whole grain Foods (Main Page)

Benefits of Whole Grains

What Are "Whole Grains?"

Whole Grain Cereals

Slow Carbs vs Fast Carbs - What Makes Some Carbs Better than Others?

Glycemic Index of Foods - What is It?

Glycemic Index and Glycemic Load -What is the Difference?

Low GI Foods

Low GI Food List






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Click here to The Ultimate Guide to the Glycemic Index


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