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> Low Glycemic Foods List
In this section you will find charts of low glycemic foods separated by food type (e.g., meats, vegetables etc.). These charts are designed to help you create your own low GI meals faster. There's no sifting required, as all the foods here are sorted by category and there are no moderate or high GI foods in these charts. By the way, a low GI food is any food that has a GI value of 55 or less.
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Contents
Low Glycemic Foods Charts
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Source: The New Glucose Revolution Life Plan
Return from Low Glycemic Foods to Home
Low Glycemic Foods List
In this section you will find charts of low glycemic foods separated by food type (e.g., meats, vegetables etc.). These charts are designed to help you create your own low GI meals faster. There's no sifting required, as all the foods here are sorted by category and there are no moderate or high GI foods in these charts. By the way, a low GI food is any food that has a GI value of 55 or less.
Contents
Low Glycemic Foods Charts
1. Low Glycemic Index
Breads, Grains, Pastas & Cereals
2. Low Glycemic Index Diary Products
3. Low Glycemic Index Fruits
4. Low Glycemic Index Meat, Poultry & Fish
5. Low Glycemic Index Nuts, Beans & Seeds
6. Low Glycemic Index Sweeteners & Condiments
7. Low Glycemic Index Vegetables
8. Low Glycemic Index Beverages
9. Low Glycemic Index Miscellaneous
===============================2. Low Glycemic Index Diary Products
3. Low Glycemic Index Fruits
4. Low Glycemic Index Meat, Poultry & Fish
5. Low Glycemic Index Nuts, Beans & Seeds
6. Low Glycemic Index Sweeteners & Condiments
7. Low Glycemic Index Vegetables
8. Low Glycemic Index Beverages
9. Low Glycemic Index Miscellaneous
Low Glycemic Foods Charts
1. Low Glycemic Index Breads, Grains, Pastas & Cereals
Low GI Bread, Grain Pasta or Cereal | GI Value |
All-Bran Cereal | 30 |
Barley | 25 |
Brown Rice, cooked | 50 |
Buckwheat | 54 |
Bulgar | 48 |
Cappellini pasta, cooked | 45 |
Complete Cereal | 48 |
Converted rice, Uncle Ben's long-grain | 50 |
Converted rice, Uncle Ben's white | 38 |
Fettuccine, egg | 32 |
Frosted Flakes cereal | 55 |
Muesli, gluten-free, with low fat milk | 39 |
Muesli, toasted | 43 |
Multi-Grain 9-Grain bread | 43 |
Oatmeal cookies, sugar-free, Fifty50 | 47 |
Ravioli with meat | 39 |
Rice noodle | 40 |
Rolled oats | 42 |
Sourdough rye | 48 |
Sourdough wheat | 54 |
Soy pasta shells, gluten-free | 29 |
Spaghetti, white | 38 |
Spaghetti, whole wheat | 32 |
Spirali | 43 |
Split pea shells, gluten-free | 29 |
StoneGround bread, whole wheat | 53 |
Sweet potato | 44 |
Vermicelli, white | 35 |
Yam | 38 |
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2. Low Glycemic Index Dairy Products
Low GI Diary Product | GI Value |
Cheese | 0 |
Chocolate milk, low fat | 34 |
Skim Milk | 32 |
Whole Milk | 31 |
Yogurt, low-fat, strawberry | 37 |
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3. Low Glycemic Index Fruits
Low GI Fruit | GI Value |
Apple, medium | 38 |
Apricots, dried | 30 |
Avocado | 0 |
Banana, medium | 52 |
Cherries, fresh | 22 |
Custard apple | 54 |
Dates | 50 |
Grapefruit, medium | 25 |
Grapes, green | 46 |
Kiwi | 53 |
Mango | 51 |
Orange, medium | 42 |
Peach, large | 42 |
Plums | 39 |
Prunes | 29 |
Strawberry | 40 |
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4. Low Glycemic Index Meat, Poultry & Fish
Low GI Meat, Poultry or Fish | GI Value |
Beef | 0 |
Eggs | 0 |
Fish | 0 |
Lamb | 0 |
Pork | 0 |
Salami | 0 |
Salmon | 0 |
Sausages, fried | 28 |
Shellfish | 0 |
Tuna | 0 |
Veal | 0 |
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5. Low Glycemic Index Nuts, Beans & Seeds
Low GI Nuts, Beans or Seeds | GI Value |
Almonds | 30 |
Black beans | 30 |
Black-eyed peas, canned | 42 |
Brazil nuts | 0 |
Butter beans, canned | 31 |
Cashew nuts, salted | 22 |
Chickpeas, canned | 42 |
Chickpeas, dried, cooked | 28 |
French green beans | 0 |
Hazelnuts | 0 |
Kidney beans, canned | 52 |
Kidney beans | 23 |
Lentil soup, canned | 44 |
Lentils, brown | 29 |
Lentils, green | 30 |
Lentils, red | 26 |
Lettuce | 0 |
Lima beans, baby, frozen | 32 |
Macadamia nuts | 0 |
Navy beans, canned | 38 |
Pecans | 0 |
Pinto beans | 39 |
Soybeans, canned | 14 |
Soybeans | 20 |
Walnuts | 0 |
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6. Low Glycemic Index Sweeteners & Condiments
Low GI Sweetener or Condiment | GI Value |
Fructose, pure | 26 |
Lactose, pure | 46 |
Xylitol | 8 |
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7. Low Glycemic Index Vegetables
Low GI Vegetable | GI Value |
Arugula | 0 |
Artichoke | 0 |
Bell pepper | 0 |
Bok choy | 0 |
Broccoli | 0 |
Cabbage | 0 |
Carrots, raw | 47 |
Cauliflower | 0 |
Celery | 0 |
Cucumber | 0 |
Green peas | 48 |
Peas, green, frozen | 48 |
Spinach | 0 |
Squash | 46 |
Sweet corn | 46 |
Tomato soup | 38 |
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8. Low Glycemic Index Beverages
Low GI Beverage | GI Value |
Beer | 0 |
Brandy | 0 |
Carrot juice | 43 |
Coca Cola | 53 |
Cranberry juice cocktail | 52 |
Ensure, vanilla | 48 |
Ensure Plus, vanilla | 40 |
Gin | 0 |
Glucerna, vanilla | 31 |
Grapefruit juice, unsweetened | 48 |
Pineapple juice, unsweetened | 46 |
Red wine | 0 |
Sherry | 0 |
Tomato juice | 38 |
Whiskey | 0 |
White wine | 0 |
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9. Low Glycemic Index Miscellaneous
Low GI Miscellaneous | GI Value |
Ironman PR bar, chocolate | 39 |
L.E.A.N Fibergy bar | 45 |
L.E.A.N Life long Nutribar | 32 |
L.E.A.N Nutrimeal drink | 26 |
Sushi, salmon | 48 |
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Source: The New Glucose Revolution Life Plan
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