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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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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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