Who Should Eat A Low Glycemic Diet

Anyone who has had bouts with asthma, arthritis, diabetes or overweight should think about eating a low glycemic diet. It has many benefits and will make a body feel better and almost relieves fatigue instantly. There are four major food groups and the beneficial foods are usually the veggies and fruits.

Here is a list of most food groups and how they rank

Breakfast Cereal

Low GI
All-bran (UK/Aus)
All-bran (US)
Oat bran
Rolled Oats
Special K (UK/Aus)
Natural Muesli
Porridge

Medium GI
Bran Buds
Mini Wheats
Nutrigrain
Shredded Wheat
Porridge Oats
Special K (US)

High GI
Cornflakes
Sultana Bran
Branflakes
Coco Pops
Puffed Wheat
Oats in Honey Bake
Team
Total
Cheerios
Rice Krispies
Weetabix

Staples

Low GI
Wheat Pasta Shapes
New Potatoes
Meat Ravioli
Spaghetti
Tortellini (Cheese)
Egg Fettuccini
Brown Rice
Buckwheat
White long grain rice
Pearled Barley
Yam
Sweet Potatoes
Instant Noodles
Wheat tortilla

Medium GI
Basmati Rice
Couscous
Cornmeal
Taco Shells
Gnocchi
Canned Potatoes
Chinese (Rice) Vermicelli
Baked Potatoes
Wild Rice

High GI
Instant White Rice
Glutinous Rice
Short Grain White Rice
Tapioca
Fresh Mashed Potatoes
French Fries
Instant Mashed Potatoes

Bread

Low GI
Soya and Linseed
Wholegrain Pumpernickel
Heavy Mixed Grain
Whole Wheat
Sourdough Rye
Sourdough Wheat

Medium GI
Croissant
Hamburger bun
Pita, white
Wholemeal Rye

High GI
White
Bagel
French Baguette

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement
Snickers Bar (high fat)
Nut & Seed Muesli Bar
Sponge Cake
Nutella
Milk Chocolate
Hummus
Peanuts
Walnuts
Cashew Nuts
Nuts and Raisins
Jam
Corn Chips
Oatmeal Crackers

Medium GI
Ryvita
Digestives
Blueberry muffin
Honey

High GI
Pretzels
Water Crackers
Rice cakes
Puffed Crispbread
Donuts
Scones
Maple flavoured syrup

Legumes (Beans)

Low GI
Kidney Beans (canned)
Butter Beans
Chick Peas
Haricot/Navy Beans
Lentils, Red
Lentils, Green
Pinto Beans
Blackeyed Beans
Yellow Split Peas

Medium GI
Beans in Tomato Sauce

Vegetables

Low GI
Frozen Green Peas
Frozen Sweet Corn
Raw Carrots
Boiled Carrots
Eggplant/Aubergine
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Chillies
Lettuce
Green Beans
Red Peppers
Onions

Medium GI
Beetroot

High GI
Pumkin
Parsnips

Fruits

Low GI
Cherries
Plums
Grapefruit
Peaches
Peach, canned in natural juice
Apples
Pears
Dried Apricots
Grapes
Coconut
Coconut Milk
Kiwi Fruit
Oranges
Strawberries
Prunes

Medium GI
Mango
Sultanas
Bananas
Raisins
Papaya
Figs
Pineapple

High GI
Watermelon
Dates

Dairy

Low GI
Whole milk
Skimmed milk
Chocolate milk
Sweetened yoghurt
Artificially Sweetened Yoghurt
Custard
Soy Milk

Medium GI
Icecream