List of Low GI (Glycemic index) Foods

I recently I wrote about low GI diets and how I am attempting to incorporate more and more low GI foods in my diet. This is a list of low GI I compiled during my research. I am better about adding some in my diet (fruit) and pretty bad with adding others (vegetables).

FRUITS

  • Apples
  • Apricots
  • Berries
  • Cherries
  • Clementines
  • Grapes
  • Grapefruit
  • Kiwi
  • Melon
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums

VEGETABLES

  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Eggplant
  • Green beans
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Snow peas or sugar-snap peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini

DAIRY, EGGS

  • Plain yogurt, regular or 2% fat
  • Milk (1% or 2%)
  • American
  • Cheddar
  • Cottage cheese
  • Feta
  •   Mozzarella
  •   Ricotta
  •   Swiss
  •   Regular eggs or egg whites

MEAT

  •   Chicken breast
  •   Turkey breast
  •   Turkey sausage
  •   Haddock
  •   Lobster
  •   Salmon
  •   Sardines
  •   Scallops
  •   Shrimp
  •   Squid
  •   Tuna

CANNED FOODS

  •   Artichoke hearts
  •   Beans (black, pinto, garbanzo, etc.,)
  •   Fruit (unsweetened)
  •   Green chilies
  •   Olives
  •   Roasted red peppers
  •   Salmon
  •   Sardines
  •   Soup
  •   Tomatoes
  •   Tuna
  •   Water chestnuts

GRAINS

  •   Barley
  •   Brown rice
  •   Couscous (whole wheat)
  •   Millet
  •   Pasta in various shapes/sizes (prepared from dry noodle, not canned)
  •   Quinoa

BREAKFAST CEREAL

  • Oat bran
  • All-bran
  • Rolled oats
  • Special K
  • Natural Muesli
  • Porridge

WHOLE GRAIN BREAD

  •   Pumpernickel
  •   Rye
  •   Whole wheat
  • Soya and Linseed

SPREADS

  •   Almond butter
  •   Cashew butter
  •   Guacamole
  •   Hummus
  •   Peanut butter

MISCELLANEOUS

  •   Tofu, tempeh and other soy products
  •   Dried fruit
  •   Nuts (almonds, cashews, walnuts, peanuts, pistachio)
  •   Seeds (pumpkin, sunflower, sesame)

Good sources for more info:

 

 

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