There is a lot of information on low GI foods and sometimes it can be difficult to know exactly which foods you should be eating. Below is a summary list of various low GI foods you should try to incorporate into your diet.
Asian Sauces - Including Hoi sin, oyster, soy and fish sauces.
Capers, olives & anchovies - Can be stored for a long time and great for adding flavour to dishes.
Bread - find a low GI variety that you enjoy, multi grain breads as a general rule have low GI values.
Breakfast cereals - All Bran, Special K, Rolled Oats or natural muesli are all great sources of low GI foods. Try to avoid some of the cereals that are high in sugar.
Canned fish - fish is very high in protein and low in carbohydrates.
Canned vegetables - In addition to having very low GI values, vegetables are a great source or vitamins and minerals.
Couscous - Can be made and served in minutes.
Eggs - A good nutritious food and although has some fat is mostly mono-unsaturated which is considered 'good fat'.
Fruit - A great low gi snack, high in essential vitamins and minerals.
Legumes - lentils, split peas and beans are all very low in GI values and extremely healthy.
Mustard - Seeded or grainy mustard is great on sandwiches.
Milk - Try to stick to low fat or skim milk. The calcium found in milk is an important part of our diets.
Pasta - Is a great source of carbohydrates and generally has low GI values.
Rice - Basmati, Doongara & wild rice are good varieties to stick to.
Vegetables - Have as much vegetables as you can. Low in fat and extremely nutritious.
Yoghurt - A great source of calcium. Try to stick to the low fat varieties.
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