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.

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.

Previous | Top

---

Return to Foods' Healing Power Homepage from Low GI Food List