Low Glycemic Index Foods List PDF

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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