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Find out the GI values of all your favourite foods

Weight loss nutrition

Tuesday, 5 February 2008

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Low GI food list with GI values

Have a look at the different types of foods you eat and their respective GI values. A good way to improve your diet is to find the foods you eat with a high GI value and substitute it for something with a lower GI value. As a general guide low GI foods have a value of less than 55, medium between 56 to 59 and high over 70.

Category	Food	GI Value
Bread	Bagel, white	72
	Wonder White, Buttercup	80
	Burgen soy and linseed	36
	9 grain, multigrain bread, Tip Top	43
	Wholemeal Sandwich Bread, Tip Top	71
Beans	Canellini	31
	Four bean mix	37
	Red Kidney	36
Breakfast Cereals	All-Bran, Kellogg's	34
	Coco Pops, Kellogg's	77
	Corn Flakes, Kellogg's	77
	Guardian, Kellogg's	37
	Muesli, Natural, Sanitarium	40
	Just Right, Kellogg's	60
	Porridge, instant, Uncle Tobys	82
	Porridge, Multi-grain, Monster Muesli	55
	Special K, Kellogg's	56
	Weet-Bix, Sanitarium	69
Cakes	Sponge cake, plain	54
	Banana cake, home made	51
	Lamingtons, Farmland	87
	Cupcake with strawberry icing, Farmland	73
Fruit	Apple	38
	Banana	52
	Orange	42
	Plum	39
	Grapes	53
Muffins	Apple muffin, home-made	46
	Blueberry	59
	Carrot	62
Noodles	Instant 2 minute Maggi	51
	Fresh rice, boiled	40
	Soba noodles, instant	46
	Udon, Fantastic	62
Pasta	Capellini, white, boiled	45
	Fettuccine, egg, boiled	40
	Ravioli, meat-filled, boiled	39
	Spaghetti, white, durum wheat	44
	Spirali, white, durum wheat, Vetta	43
Potatoes	Instant mashed potato, Edgell	86
	Pontiac, peeled, boiled	91
	Nardine, peeled, boiled	70
	Sweet potato, baked	46
Rice	Arborio, risotto rice, boiled	69
	Brown Pelde rice, boiled	76
	Jasmine rice, white, long grain	109
	Calrose rice, white, medium grain	83
	Wild rice, boiled	57
Soup	Black bean, canned	64
	Green pea, canned	66
	Lentil, canned	44
	Tomato, canned	45
	Traditional Minestrone	39
Yoghurt	Diet, low fat, vanilla or fruit	20
	All Nutural Light Vanilla, Nestle	37
	No fat with sugar, French Vanilla, Vaalia	40
	Low fat, with sugar, Vanilla, Ski d'Lite	46
Milk	Whole milk	27
	Skim, low fat milk	34
	Farmer's Best Milk with Omega 3	27

Which low gi foods should I be eating?...find out more

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