Low GI Medium GI High GI

Low GI Foods (0-55)

Food
Cereals, Grains, Pasta, Rice, Etc

GI

All Bran Bread, whole grain / granary Bread Multi grain Bread, soya linseed Bread, stone ground wholemeal Buckwheat Macaroni Muesli, cooked Muesli, natural Muesli bar, nut & seed Noodles Oatcakes Oat bran, raw Oats, porridge made with water Oats, rolled Pasta, fettuccine Pasta, white Pasta, wholemeal Pearl barley Potatoes, new boiled Rice, brown basmati boiled / steamed Special K Sweet potato Tortilla, wheat Yam
Vegetables

42 50 48 36 53 51 45 55 40 49 40 55 55 42 51 32 41 37 25 54 50 54 48 30 51 15 15 15 48 50

Rice, white long grain boiled / steamed 50

Artichoke Asparagus Aubergine / eggplant Baked beans in tomato sauce Black-eyed beans

Broccoli Butter beans Cabbage Carrots, raw Carrots, boiled Carrot juice Cauliflower Celery Chick peas Chick peas, canned Chillies Cucumber Green beans Haricot beans Kidney beans Lentils, green Lentils, red Lentil soup Lettuce Mushrooms Onions Peas Peppers, all varieties Pinto beans Soy beans Spinach Split peas Sweetcorn Tomatoes Tomato juice Tomato soup, canned
Fruits & Fruit Juices

15 31 10 16 49 45 15 15 33 42 10 15 15 38 27 30 21 44 10 10 10 48 15 45 18 15 32 55 15 38 38 38 40 31 55 32 22

Apples Apple juice, unsweetened Apricots, dried Banana Blackberries Cherries

Coconut Coconut milk Grapefruit Grapefruit juice Grapes, green Kiwi fruit Oranges Orange juice Peaches Peaches, canned in natural juice Pears Pineapple juice Plums Prunes Raspberries Strawberries
Nuts & Seeds

45 41 25 48 46 52 44 49 28 30 38 46 24 29 32 32 25 14 15 35 50 27 34 32 42 33 14 54 23 6 51 49 33 27 30

Cashew nuts Peanuts, roasted & salted Walnuts

Milk & Dairy Products

Custard Ice-cream, low fat Milk, whole Milk, semi-skimmed Milk, skimmed Milk, chocolate Yoghurt, low-fat fruit Yoghurt, low-fat with sweetener
Miscellaneous

Crisps Fructose Hummus Jam Milk chocolate Nutella Slim-Fast meal replacement Soya Milk

Medium Glycaemic Index foods (56 to 69)

Food
Cereals, Grains, Pasta, Rice, Etc

GI

Bread bun, hamburger style Bread, wholemeal Couscous Croissant Crumpet, toasted Muesli, non cooked Oats, raw Pitta bread, white Porridge, instant Porridge, made with milk Potatoes, boiled Rice, wild boiled / steamed Rye bread Ryvita Shredded wheat Weetabix Cheese and tomato pizza
Vegetables

61 69 61 67 69 56 59 57 66 61 56 58 65 63 67 69 60 64 64 56 61 57 60 67 60 66 64 56 61 65 59

Rice, white basmati boiled / steamed 58

Beetroot
Fruits & Fruit Juices

Apricots, canned in syrup Cranberry juice Figs Orange juice Mango Melon, cantaloupe Papaya Pineapple, fresh Raisins Sultanas
Milk & Dairy Products

Ice cream
Miscellaneous

Cola Danish Pastry

Digestive biscuit Fanta Honey Mars bar Muffin (unsweetened) Nutrigrain Shortbread biscuit Table sugar / sucrose

59 68 58 68 62 66 64 65

High Glycaemic Index foods (70 or more)

Food
Cereals, Grains, Pasta, Rice, Etc

GI

Baguette Bagel Branflakes Bread, white Bread, wholewheat / wholemeal Bread rolls, white Cheerios Chips, home-made / chip shop Chips / French fires, oven Coco Pops Cornflakes Potato, fresh mashed Potato, instant mashed Potato, baked / jacket Puffed wheat Rice, instant white boiled / steamed Rice, white steamed Rice cakes Rice Krispies Scones Sultana Bran Tapioca Weetabix Waffles
Vegetables

95 72 74 70 70 73 74 72 75 77 80 70 80 85 89 87 98 87 82 92 73 70 74 76

French fries, fast-food takeaway style 75

Broad beans Parsnips, boiled Pumpkin Swede

Fruits & Fruit Juices

79 97 75 72 103 72 76 80 74 100 105 68 83 77

Dates, dried Watermelon

Miscellaneous

Doughnut Jelly beans Soda crackers Glucose Maltose Maple Syrup Pretzels Wafer Biscuits

Read more at: http://www.mealplansite.com/glycaemic-index.aspx