Low GI Food List – A must-have for diabetes

The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread.

A food with a high GI raises blood glucose more than a food with a medium or low GI.

Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal.

Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).

Meats and fats don’t have a GI because they do not contain carbohydrate. 

Below is a list of foods based on their GI.

low stone ground whole wheat flour
low pumpernickel flour
low pumpernickel bread
low rolled oatmeal
low steel cut oatmeal
low oat bran
low muesli
low pasta
low whole wheat pasta
low brown pasta
low converted rice
low barley
low bulgar
low fresh sweet potato
low fresh corn
low lima bean
low sweet peas
low legumes
low lentils
low fresh fruits
low fresh vegetables
low fresh carrot
medium whole wheat flour
medium rye bread
medium pita bread
medium quick oats
medium brown rice
medium wild rice
medium basmati rice
medium couscous
high white bread
high bagel
high corn flakes
high puffed rice
high bran flakes
high instant oatmeal
high short grain white rice
high rice pasta
high macaroni
high russet potato
high pumpkin
high pretzels
high rice cakes
high popcorn
high saltine crackers
high melons
high pineapple

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