High, Medium and Low GI Foods One of the Internet's most comprehensive lists of foods with their glycemic index. If you are following the GI or South Beach diet you should aim to include more foods with a low glycemic index in your diet. Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry. Adding a low GI food to a meal will lower the glycemic index of the whole meal. You can find meals that include low GI foods in our recipe section. If you prefer the traffic light system used in the low G.I. diet book by Rick Gallop you can find the same data below arranged in red, yellow and green zones on our glycemic index chart. For help choosing what to buy and eat when out and about you can keep details of GI values with you using one of the cheap pocket guides; such as: The Glycemic Load Counter or The New Glucose Revolution Shopper's Guide to GI Values 2008 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 is the GI rating of Special-K which produced considerably different results in tests in the US and 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 and which 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 Cereal Low 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 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 Bake 77 Team 82 Total 76 Cheerios 74 Rice Krispies 82 Weetabix 74 Staples Low GI

Wheat Pasta Shapes 54 New Potatoes 54 Meat Ravioli 39 Spaghetti 32 Tortellini (Cheese) 50 Egg Fettuccini 32 Brown Rice 50 Buckwheat 51 White long grain rice 50 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 Gnocchi 68 Canned Potatoes 61 Chinese (Rice) Vermicelli 58 Baked Potatoes 60 Wild Rice 57

High GI

Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Fresh Mashed Potatoes 73 French Fries 75 Instant Mashed Potatoes 80

Bread Low GI

Soya and Linseed 36 Wholegrain Pumpernickel 46 Heavy Mixed Grain 45 Whole Wheat 49 Sourdough Rye 48 Sourdough Wheat 54

Medium GI

Croissant 67 Hamburger bun 61 Pita, white 57 Wholemeal Rye 62

High GI

White 71 Bagel 72 French Baguette 95 Snacks & Sweet Foods Low GI

Slim-Fast meal replacement 27 Snickers Bar (high fat) 41 Nut & Seed Muesli Bar 49 Sponge Cake 46 Nutella 33 Milk Chocolate 42 Hummus 6 Peanuts 13 Walnuts 15 Cashew Nuts 25 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) Low GI

Kidney Beans (canned) 52 Butter Beans 36 Chick Peas 42 Haricot/Navy Beans 31 Lentils, Red 21 Lentils, Green 30 Pinto Beans 45 Blackeyed Beans 50 Yellow Split Peas 32

Medium GI

Beans in Tomato Sauce 56 Vegetables Low 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 Lettuce 10 Green Beans 15 Red Peppers 10 Onions 10

Medium GI

Beetroot 64

High GI

Pumkin 75 Parsnips 97 Fruits Low GI

Cherries 22 Plums 24 Grapefruit 25 Peaches 28 Peach, canned in natural juice 30 Apples 34 Pears 41 Dried Apricots 32 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 Dairy Low GI

Whole milk 31 Skimmed milk 32 Chocolate milk 42 Sweetened yoghurt 33 Artificially Sweetened Yoghurt 23 Custard 35 Soy Milk 44

Medium GI

Icecream 62 Information provided by the University of Sydney and used with permission.