Low glycemic index foods list pdf: Hello everyone, are you also a health enthusiast? If yes then you are also familiar with the word glycemic index but here you will know in detail, and we will try to provide you full basic information related to glycemic index food. The glycemic index usually relates to diabetes and weight loss, but have you ever wondered what it is and how it can benefit you?
Here we are going to discuss with you the glycemic index, we will also cover the list of low glycemic index food that can be eaten daily with diabetes in detail so let’s begin.
Low glycemic index foods list pdf
So, before going further let’s understand the Glycemic index first people with diabetes need to take care of their diet so their blood sugar levels don’t rise and it can be determined by the GI of the particular food.
Glycemic index levels are classified as low, moderate and high-level food. Food with low gi levels rank less than 55, foods with medium gi levels rank 55 to 69 and high-level foods stand at more than 70.
Below we have also added the low glycemic index food list pdf, you can download it for further use.
Low glycemic index food level
| Relative Level | Glycemic Index | Glycemic Load |
| High | 70-100 | >20 |
| Moderate | 55-69 | 11-19 |
| Low | <55 | <10 |
Low glycemic index food list pdf
| Low GI Foods | Moderate GI Foods | Higher GI Foods | |
| Breads | Granary, multigrain, rye,
pumpernickel, wholegrain breads. Multigrain crackers Fruit loaf Oatcakes Oatmeal crackers Chapatis |
Whole meal bread
Pitta bread Muffins (English) Crumpet Croissant Ryvita |
White, brown bread
Gluten free bread Baguette Bagel French stick Pretzels Water crackers Naan bread
|
| Breakfast
cereals
|
Porridge, Oatibix,
Unsweetened muesli, All Bran, Sultana Bran, Special K
|
Puffed and Shredded
Wheat, Weetabix, Bran flakes Cereal bars |
Cornflakes, Rice
Krispies, Cheerios, Sugar Puffs, Coco pops
|
| Potatoes,
pasta, rice |
Sweet potato
Pasta Noodles Spaghetti Basmati rice |
New potatoes in their skins | Instant potato
Jacket potato Mashed potato Chips White and brown rice Jasmine rice |
| Grains, beans
and pulses
|
All pulses e.g. beans,
lentils, chickpeas. Hummus Buckwheat, quinoa, barley
|
Couscous, millet
|
|
| Fruit and
vegetables |
Apple, pear, citrus fruits,
plums, prunes, grapes, berries, cherries, dried apricots, salad, vegetables |
Dried fruit, mango,
banana, melon, pineapple
|
Watermelon,
dates, parsnips, pumpkin, swede
|
| Milk and dairy
foods |
Milk, cheese,
Yoghurts, fromage frais, custard
|
Ice cream | |
| Sugary/snack
foods |
Dark chocolate, plain
popcorn, sponge cake, nuts |
Digestives, rich tea
biscuits, crisps, rice cakes, sucrose, honey, jam |
Sweets, doughnut, iced
cakes, wafers, glucose |
| Drinks | Sugar free squash | Fruit juice | Lucozade, cola,
lemonade and other full sugar drinks |
low glycemic index foods list
The Glycemic Index diet & cookbook
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