Guide to Low GI Foods
Information About Food With a Low/Intermediate Value on the Glycemic Index
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How Carbs Affect Blood Sugar - How Carbs Affect Insulin - Health Risks of Excessive Insulin
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Low GI Foods

Creating lower glycemic meals and snacks means learning which foods have more moderate and low GI values. To help you plan your daily eating, or create a mini low-GI diet, here are some food suggestions for optimum health, weight and blood glucose levels.

Healthy Low-GI Foods At-a-Glance

Maintain a stock of the following healthy lower-GI foods. (For the sake of completeness, one or two non-GI foods, like oils, are included).

Bread
Any wholegrain or stone-ground breads, any 100% wholewheat bread, pumpernickel or rye bread

Oats and Oatbran
Add to cereal or recipes


Rice
Basmati, long grain brown rice, Uncle Ben's Converted long grain

Pasta
Most types are fine

Couscous
Served like rice

Noodles
Dried thin egg noodles

Beans (Canned or Dry)
Garbanzo beans, haricot, kidney, lima, pinto, soybeans

Lentils
Any type

Dried Fruits
Apricots, berries, figs, prunes

Frozen Fruits
Any type, but berries are particularly good

Nuts
Peanuts, walnuts, Brazils

Canned Fish (in Water)
Tuna, sardines, mackerel, salmon

Canned Vegetables (for Quick Use)
Asparagus, beans, carrots, mushrooms, peas

Frozen Vegetables
Beans, broccoli, cauliflower, corn, peas, spinach

Oils
Olive oil, canola, flaxseed, wheatgerm

Condiments
Lemon juice, soy, chili sauce

Dairy
Fat-free milk, Reduced-fat fruit yogurt, Reduced-fat cheese, Reduced-fat ice cream

Eggs
Organic are best

Fresh Fruits
Any type, choose a variety

Fresh Vegetables
Any type, choose a variety

Beverages
Bottled water, fruit juices

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