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Understanding the Food Chart

Low GI= Under 55

Moderate GI = 56 -69

High GI = Greater than 70

Glycemic Index Printable Chart of FoodsTo print this chart copy and paste this into 'word'

Recommended Food Categories Glycemic Index Average (GI)

Apples Low

Beans Low

Vegetables Low

Dairy Low

Oatmeal and other oats LowSweet Potato Low to Moderate

Meats and Proteins None

Legumes Low

Cereals very low in Sugar Low to Moderate

Beverages

Beer Moderate

Coffee No effect

Gatorade and other Sports Drinks High

Breads

White Bread High

Pumpernikel Bread Low

Rye Bread High

Flaxseed Low

Oat Bran Low

Pita Bread Med

Wonder White Bread High

Whole Wheat Tortillas Med

Sourdough Low

Breakfast Breads

All Bran Low

Bran Flakes High

Coco Pops High

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Froot Loops Med

Frosted Flakes Med

Muesli Low

Nutri-Grain Med

Instant Oatmeal High

Steel Cut Oats Low

Puffed Rice High

Raisin Bran High

Rice Krispies High

Shredded Wheat High

Special K Med

Muffins and Cakes

Angel Food Cake MedBanana Bread Low

Blueberry Muffin Med

Carrot Muffin Med

Croissant, plain Med

Cupcake High

Pancakes from premade package Med to High

Waffles High

Cereal Grains

Buckwheat Low

Millet High

Quinoa Low

Bulgur Low

Polenta Med

ALL DAIRY PRODUCTS Low

Fruit Dried

Apples Low

Apricots Low

Cranberries, sweetened Med

Dates Low to Med

Figs Med

Prunes Low

Raisins Med

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Fresh Fruit

Apples Low

Apricots Med

Avocados VERY Low

Banana LowCanteloupe Med

Cherries Med

Grapefruit Low

Grapes Low

Kiwi Low

Mango Low

Orange Low

Papaya MedPeach Low

Pear Low

Pineapple Med

Strawberries Low

Watermelon High

Meat

Bacon None

Beef Lean None

Calamari None

All Fish None

Chicken Nugguts Breaded Low

Seafood None

Fish Sticks None

Ham None

Lamb None

Lobster None

Turkey NoneTuna None

Sushi Low

Pastas

Fettuccine egg noodles cooked Low

Gnocchi, cooked Med

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Instant noodles Med

Linguine Low

Macaroni and Cheese Med

Rice

Basmati Rice Med

Brown Rice Med

Instant Rice High

Jasmine Rice High

Long Grain Low

Wild Rice Med

Candy

Jelly Beans High

Licorice, soft HighLife Savers High

Corn Chips, Plain, Salted Low

Dark Chocolate Low

Spreads

Honey Low

Agave Low

Jam (100% fruit) Low

Nutella, hazlenut spread Med

Vegetables

Most vegetables have a low GI, we will show you theothers

Beets, red, canned Med

Broad Beans (fava) High

Carrots (cooked) Low to Med

Parsnips High

Potato High

Peas Low

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Glycemic Index Food ChartFoods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index

between 55 and 70 are considered intermediate (55< GI 70).

|GI Food Chart|Low GI Foods|Medium GI Foods|High GI Foods|

Food List Rating Food Glycemic Index

Bakery Products

*Pound cake Low 54

Danish pastry Medium 59

Muffin (unsweetened) Medium 62

Cake , tart Medium 65

Cake, angel Medium 67

Croissant Medium 67

Waffles High 76

Doughnut High 76

Beverages

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Soya milk Low 30

Apple juice Low 41

Carrot juice Low 45

Pineapple juice Low 46

Grapefruit juice Low 48

Orange juice Low 52

Biscuits

Digestives Medium 58

Shortbread Medium 64

Water biscuits Medium 65

Ryvita Medium 67

Wafer biscuits High 77

**Rice cakes High 77

Breads

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Multi grain bread Low 48

Whole grain Low 50

Pita bread, white Medium 57

Pizza, cheese Medium 60

Hamburger bun Medium 61

Rye-flour bread Medium 64

Whole meal bread Medium 69

White bread High 71

White rolls High 73

Baguette High 95

Breakfast Cereals

All-Bran Low 42

Porridge, non instant Low 49

Oat bran Medium 55

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Muesli Medium 56

Mini Wheats (wholemeal) Medium 57

Shredded Wheat Medium 69

Golden Grahams High 71

Puffed wheat High 74

Weetabix High 77

Rice Krispies High 82

Cornflakes High 83

Cereal Grains

Pearl barley Low 25

Rye Low 34

Wheat kernels Low 41

Rice, instant Low 46

Rice, parboiled Low 48

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Barley, cracked Low 50

Rice, brown Medium 55

Rice, wild Medium 57

Rice, white Medium 58

Barley, flakes Medium 66

Taco Shell Medium 68

Millet High 71

Dairy Foods

Yogurt low- fat (sweetened) Low 14

Milk, chocolate Low 24

Milk, whole Low 27

Milk, Fat-free Low 32

Milk ,skimmed Low 32

Milk, semi-skimmed Low 34

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*Ice-cream (low- fat) Low 50

*Ice-cream Medium 61

Fruits

Cherries Low 22

Grapefruit Low 25

Apricots (dried)

Low

31

Apples Low 38

Pears Low 38

Plums Low 39

Peaches Low 42

Oranges Low 44

Grapes Low 46

Kiwi fruit Low 53

Bananas Low 54

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Fruit cocktail Medium 55

Mangoes Medium 56

Apricots Medium 57

Apricots (tinned in syrup) Medium 64

Raisins Medium 64

Pineapple Medium 66

**Watermelon High 72

Pasta

Spaghetti, protein enriched Low 27

Fettuccine Low 32

Vermicelli Low 35

Spaghetti, whole wheat Low 37

Ravioli, meat filled Low 39

Spaghetti, white Low 41

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Macaroni Low 45

Spaghetti, durum wheat Medium 55

Macaroni cheese Medium 64

Rice pasta, brown High 92

Root Crop

Carrots, cooked

Low

39

Yam Low 51

Sweet potato Low 54

Potato, boiled Medium 56

Potato, new Medium 57

Potato, tinned Medium 61

Beetroot Medium 64

Potato, steamed Medium 65

Potato, mashed Medium 70

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Chips High 75

Potato, micro waved High 82

Potato, instant High 83

**Potato, baked High 85

Parsnips High 97

Snack Food and Sweets

Peanuts Low 15

*M&Ms (peanut) Low 32

*Snickers bar Low 40

*Chocolate bar; 30g Low 49

Jams and marmalades Low 49

*Crisps Low 54

Popcorn Medium 55

Mars bar Medium 64

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*Table sugar (sucrose) Medium 65

Corn chips High 74

Jelly beans High 80

Pretzels High 81

Dates High 103

Soups

Tomato soup, tinned Low 38

Lentil soup, tinned Low 44

Black bean soup, tinned Medium 64

Green pea soup, tinned Medium 66

Vegetables and Beans

Artichoke Low 15

Asparagus Low 15

Broccoli Low 15

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Cauliflower Low 15

Celery Low 15

Cucumber Low 15

Eggplant Low 15

Green beans Low 15

Lettuce, all varieties Low 15

Low-fat yogurt, artificially sweetened Low 15

Peppers, all varieties Low 15

Snow peas Low 15

Spinach Low 15

Young summer squash Low 15

Tomatoes Low 15

Zucchini Low 15

Soya beans, boiled Low 16

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Peas, dried Low 22

Kidney beans, boiled Low 29

Lentils green, boiled Low 29

Chickpeas Low 33

Haricot beans, boiled Low 38

Black-eyed beans Low 41

Chickpeas, tinned Low 42

Baked beans, tinned Low 48

Kidney beans, tinned Low 52

Lentils green, tinned Low 52

Broad beans High 79

Notes: *high in empty calories**low-calorie and nutritious foods

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Low Glycemic Index food (GI < 55)


Food Type GI Food Type GI

Yogurt low-fat (sweetened) 14 Pears 38

Peanuts 15 Tomato soup, tinned 38

Artichoke 15 Haricot beans, boiled 38

Asparagus 15 Plums 39

Broccoli 15 Ravioli, meat filled 39

Cauliflower 15 Carrots, cooked 39

Celery 15 *Snickers bar 40

Cucumber 15 Apple juice 41

Eggplant 15 Wheat kernels 41

Green beans 15 Spaghetti, white 41

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Lettuce, all varieties 15 Black-eyed beans 41

Low-fat yogurt, artificially sweetened 15 All-Bran 42

Peppers, all varieties 15 Peaches 42

Snow peas 15 Chickpeas, tinned 42

Spinach 15 Oranges 44

Young summer squash 15 Lentil soup, tinned 44

Tomatoes 15 Carrot juice 45

Zucchini 15 Macaroni 45

Soya beans, boiled 16 Pineapple juice 46

Cherries 22 Rice, instant 46

Peas, dried 22 Grapes 46

Milk, chocolate 24 Grapefruit juice 48

Pearl barley 25 Multi grain bread 48

Grapefruit 25 Rice, parboiled 48

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Milk, whole 27 Baked beans, tinned 48

Spaghetti, protein enriched 27 Porridge, non-instant 49

Kidney beans, boiled 29 *Chocolate bar; 30g 49

Lentils green, boiled 29 Jams and marmalades 49

Soya milk 30 Whole grain 50

Apricots (dried) 31 Barley, cracked 50

Milk, Fat-free 32 *Ice-cream (low- fat) 50

Milk ,skimmed 32 Yam 51

Fettuccine 32 Orange juice 52

*M&Ms (peanut) 32 Kidney beans, tinned 52

Chickpeas 33 Lentils green, tinned 52

Rye 34 Kiwi fruit 53

Milk, semi-skimmed 34 *Pound cake 54

Vermicelli 35 Bananas 54

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Spaghetti, whole wheat 37 Sweet potato 54

Apples 38 *Crisps 54


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Medium Glycemic Index Foods List (55 < GI < 70)



Oat bran 55 Rye-flour bread 64

Rice, brown 55 Apricots (tinned in syrup) 64

Fruit cocktail 55 Raisins 64

Spaghetti, durum wheat 55 Macaroni cheese 64

Popcorn 55 Beetroot 64

Muesli 56 Mars bar 64

Mangoes 56 Black bean soup, tinned 64

Potato, boiled 56 Cake , tart 65

Pita bread, white 57 Water biscuits 65

Mini Wheats (wholemeal) 57 Potato, steamed 65

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Rice, wild 57 *Table sugar (sucrose) 65

Apricots 57 Barley, flakes 66

Potato, new 57 Pineapple 66

Digestives 58 Green pea soup, tinned 66

Rice, white 58 Cake, angel 67

Danish pastry 59 Croissant 67

Pizza, cheese 60 Ryvita 67

Hamburger bun 61 Taco Shell 68

*Ice-cream 61 Whole meal bread 69

Potato, tinned 61 Shredded Wheat 69

Muffin (unsweetened) 62 Potato, mashed 70

Shortbread 64


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High Glycemic Index Foods List (GI > 70)



White bread 71 Broad beans 79

Golden Grahams 71 Jelly beans 80

Millet 71 Pretzels 81

**Watermelon 72 Rice Krispies 82

White rolls 73 Potato, micro waved 82

Puffed wheat 74 Cornflakes 83

Corn chips 74 Potato, instant 83

Chips 75 **Potato, baked 85

Waffles 76 Rice pasta, brown 92

Doughnut 76 Baguette 95

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Wafer biscuits 77 Parsnips 97

**Rice cakes 77 Dates 103

Weetabix 77


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Based on the final GL value, you can decide on the food that you want.

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Glycemic Index

The number listed next to each food is its glycemic index. This is a value obtained by

monitoring a persons blood sugar after eating the food. The value can vary slightly from

person to person and from one type or brand of food and another. A noticeable difference isthe GI rating of Special-K which produced considerably different results in tests in the USand Australia, most likely resulting from different ingredients in each location. Despite this

slight variation the index provide a good guide to which foods you should be eating andwhich foods to avoid.

The glycemic index range is as follows:

Low GI = 55 or less

Medium GI = 56 - 69

High GI = 70 or more

Breakfast CerealLow GI

All-bran (UK/Aus) 30

All-bran (US) 50

Oat bran 50

Rolled Oats 51

Special K

(UK/Aus)54

Natural Muesli 40

Porridge 58

Medium GI

Bran Buds 58

BreadLow GI

Soya and Linseed 36

Wholegrain

Pumpernickel46

Heavy Mixed Grain 45

Whole Wheat 49

Sourdough Rye 48

Sourdough Wheat 54

Medium GI

Croissant 67

Hamburger bun 61

VegetablesLow GI

Frozen Green Peas 39

Frozen Sweet Corn 47

Raw Carrots 16

Boiled Carrots 41

Eggplant/Aubergine 15

Broccoli 10

Cauliflower 15

Cabbage 10

Mushrooms 10

Tomatoes 15

Chillies 10

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Mini Wheats 58

Nutrigrain 66

Shredded Wheat 67

Porridge Oats 63

Special K (US) 69

High GI

Cornflakes 80

Sultana Bran 73

Branflakes 74

Coco Pops 77

Puffed Wheat 80

Oats in Honey

Bake77

Team 82

Total 76

Cheerios 74

Rice Krispies 82

Weetabix 74

StaplesLow GI

Wheat Pasta 54

Pita, white 57

Wholemeal Rye 62

High GI

White 71

Bagel 72

French Baguette 95

Snacks &

SweetFoods

Low GI

Slim-Fast meal

replacement27

Snickers Bar (high

fat)41

Nut & Seed MuesliBar

49

Sponge Cake 46

Nutella 33

Milk Chocolate 42

Hummus 6

Peanuts 13

Walnuts 15

Cashew Nuts 25

Lettuce 10

Green Beans 15

Red Peppers 10

Onions 10

Medium GI

Beetroot 64

High GI

Pumkin 75

Parsnips 97

FruitsLow GI

Cherries 22

Plums 24

Grapefruit 25

Peaches 28

Peach, canned in natural

juice30

Apples 34

Pears 41

Dried Apricots 32

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Shapes

New Potatoes 54

Meat Ravioli 39

Spaghetti 32

Tortellini

(Cheese)50

Egg Fettuccini 32

Brown Rice 50

Buckwheat 51

White long grain

rice50

Pearled Barley 22

Yam 35

Sweet Potatoes 48

Instant Noodles 47

Wheat tortilla 30

Medium GI

Basmati Rice 58

Couscous 61

Cornmeal 68

Taco Shells 68

Nuts and Raisins 21

Jam 51

Corn Chips 42

Oatmeal Crackers 55

Medium GI

Ryvita 63

Digestives 59

Blueberry muffin 59

Honey 58

High GI

Pretzels 83

Water Crackers 78

Rice cakes 87

Puffed Crispbread 81

Donuts 76

Scones 92

Maple flavoured

syrup 68

Legumes (Beans)

Grapes 43

Coconut 45

Coconut Milk 41

Kiwi Fruit 47

Oranges 40

Strawberries 40

Prunes 29

Medium GI

Mango 60

Sultanas 56

Bananas 58

Raisins 64

Papaya 60

Figs 61

Pineapple 66

High GI

Watermelon 80

Dates 103

DairyLow GI

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Gnocchi 68

Canned Potatoes 61

Chinese (Rice)Vermicelli

58

Baked Potatoes 60

Wild Rice 57

High GI

Instant WhiteRice

87

Glutinous Rice 86

Short Grain

White Rice83

Tapioca 70

Fresh MashedPotatoes 73

French Fries 75

Instant Mashed

Potatoes80

Low GI

Kidney Beans

(canned)52

Butter Beans 36

Chick Peas 42

Haricot/Navy

Beans31

Lentils, Red 21

Lentils, Green 30

Pinto Beans 45

Blackeyed Beans 50

Yellow Split Peas 32

Medium GI

Beans in Tomato

Sauce56

Whole milk 31

Skimmed milk 32

Chocolate milk 42

Sweetened yoghurt 33

Artificially Sweetened

Yoghurt23

Custard 35

Soy Milk 44

Medium GI

Icecream 62

Information provided by the University of Sydney and used with permission.

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