Low Glycemic Food List

Free Low Glycemic Food List, Free Glycemic Index Chart, Low Glycemic Diet Food Index, Low GI Diet Foods, Low Glycaemic Food Chart

We provide the glycemic index list of foods below. Choosing foods which are low in the glycemic index is the easy way to ensure your diet is a healthy diet to lose weight.

Foods ranked in the Glycemic Index contain carbohydrates. These carbs are sugar, fiber, or starch. Glucose, being the worst, will temporarily cause a sugar imbalance, making you feel hungry soon after having finished a meal. The ranking goes from 0 to 100, with 100 being the foods that are pure glucose. Read more about the benefits of low glycemic food.

The glycemic index range is as follows:

Low GI = 55 or less -

Medium GI = 56 - 69 -

High GI = 70 or more -

List of Low Glycemic Foods, Low GI Food List:

Low GI Foods
0 - 55 GI

Medium GI Foods
56 - 69 GI

High GI Foods
70 or more GI

Fruits

Low glycemic fruits: Apples, pears, nectarines,
plums, gages, peaches,
apricots, strawberries, blueberries and
other berries

Tropical fruits*: banana, kiwi fruit, mango, papaya, pineapple

Dried dates

Citrus fruits

Cherries, grapes

Watermelon

Fruit and vegetable juice

Fresh dates

Dried apples, pears,
apricots, mango, prunes

Dried cranberries, figs, raisins, sultanas

Vegetables

All green vegetables, onions and leeks

Beetroot

Potatoes in all forms: mashed, roast, etc.

All salad vegetables and herbs

Swede

Broad beans

Sprouted seeds and bean sprouts

Sweetcorn

Cooked parsnips

Carrots, artichokes, celeriac

Winter squashes (pumpkins)

Watermelon

Avocado

Dried dates

Sweet potatoes, yams

Breakfast Cereal

Breakfast cereals and mueslis containing whole (not flaked) grains; sugar-free mueslis

Bran Buds

Processed breakfast cereals such as cornflakes, puffed grain cereals, crunchies, millet flakes,
instant porridge oats; some mueslis

Oat bran

Mini wheats

Sultana Bran, Rice Crispies

Rolled oats

Nutrigrain

Branflakes

Special K (UK/Aus)

Shredded wheat, Oats in Honey Bake

Coco Pops, Puffed Wheat

Natural muesli

Porridge oats

Team, Total, Cheerios

All Bran

Special K (US)

Weetabix

Bread

Low glycemic bread: Grain breads containing whole seeds and nuts

Hamburger bun

Processed white and brown breads, white flour

Pumpernickel bread

Pita, white

Bagel

Stoneground wholewheat and rye breads

Wholemeal Rye

Crispbreads

Soya and Linseed, Heavy Mixed Grain

French Baguette

Grains and Legumes (Beans)

All dried beans and pulses

Basmati rice

Broad beans

Canned beans; sugar-reduced baked beans

Couscous

Risotto, pudding

Brown and red rice

Wild Rice

Tapioca

Bulgur wheat, buckwheat, quinoa, amaranth, pearl barley

Cornmeal

Short grain white rice

Stoneground oats, rolled oats

Polenta

Sticky and quick-cook long-grain rice varieties

Pasta

Durum wheat pasta - all kinds

Gnocchi

Gluten-free pasta and some noodles

Egg pasta and noodles

Vermicelli

Glass and cellophane noodles (made from pea and bean flour)

Rice noodles

Snacks & Sweet Foods

Nuts and seeds

Sugar

Liquorice

Snickers Bar (high fat

Honey

Savoury and sweet pastries

Nutella, sponge cake

Maple syrup

Most cakes and biscuits; croissants, crumpets

Plain milk chocolate, plain dark chocolate

Most chocolates

Processed savoury and sweet snacks

Hummus

Ryvita

Crispbreads, crackers, rice cakes and popcorn

Nuts and Raisins

Digestives

Canned soft and sports drinks

Corn chips, oatmeal crackers

Blueberry muffin

Pretzels, water crackers

Other Foods

Meat,poultry, eggs and fish

Icecream

Dairy products

Fats and oils

*Amber fruits are not considered low glycemic foods. They have GI values in the mid to high 50s. All provide a valuable source of nutrients (see fruit nutrition facts), so do not let their GI ranking deter you from eating them.