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Nutrition & Recipes

Glycaemic Index Food List

Glycaemic Index

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eating veggies

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All foods are NOT created equal. 

The glycaemic index of foods refers to the rate in which glucose is released into the bloodstream from carbohydrates. Low GI means glucose is released slowly, giving you longer lasting energy without spikes and troughs. High GI foods enter the bloodstream rapidly and give you a quick burst of energy, these foods are best used for sporting events requiring a quick exertion followed by rest. When you are not in athlete mode, stick to low GI as much as you can to stabilise your blood sugar levels, improve mood and energy levels.  

See the list below of common foods and how they rank on the index;

 

LOW GLYCAEMIC INDEX (GI) FOODS (BELOW 55)

This list should make up the majority of your diet.

List of foodsGI
Roasted and salted peanuts14
Low-fat yoghurt with sweetener14
Cherries22
Grapefruit25
Pearl barley25
Red lentils26
Whole milk27
Dried apricots31
Butter beans31
Fettucine pasta32
Skimmed milk32
Low-fat fruit yoghurt33
Wholemeal spaghetti37
Apples38
Pears38
Tomato soup, canned38
Apple juice, unsweetened40
Noodles40
White spaghetti41
All Bran42
Chick peas, canned42
Peaches42
Porridge made with water42
Lentil soup44
Oranges44
Macaroni45
Green grapes46
Orange juice46
Peas48
Baked beans in tomato sauce48
Carrots, boiled49
Milk chocolate49
Kiwi fruit52
Stoneground wholemeal bread53
Sweetcorn55
Special K54
Banana55
Raw oatbran55

 

MEDIUM GLYCAEMIC INDEX (GI) FOODS (56 TO 69)

You may include a few of these foods each day. However, these foods should not be over-consumed. Your blood sugar levels will spike and mood is affected.

List of foodsGI
Muesli, non-toasted56
Boiled potatoes56
Sultanas56
Pitta bread57
Basmati Rice58
Honey58
Cheese and tomato pizza60
Ice cream61
New potatoes62
Raisins64
Shortbread biscuit64
Couscous65
Rye bread65
Pineapple, fresh66
Cantaloupe melon67
Croissant67
Shredded wheat67
Mars bar68
Ryvita69
Crumpet, toasted69
Weetabix69
Wholemeal bread69

 

HIGH GLYCAEMIC INDEX (GI) FOODS (70 OR MORE)

Swap these foods for those with a low GI, or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal. These foods should be occasional foods.

List of foodsGI
Mashed potato70
White bread70
Watermelon72
Swede72
Bagel72
French fries75
Coco Pops77
Jelly beans80
Rice cakes82
Jacket potato85
Puffed wheat89
Baguette95
Parsnips, boiled97
White rice, steamed98

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