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 |
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low GI recipes, carbohydrates, weight loss
Great site, but where are the serving size portions listed? I find this omission a little confusing.