High Medium and low Glycemic Index foods

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The GI Diet Guide

High, Medium and Low Glycemic Index Foods

This online glycemic index chart is in the style of the traffic light system that appears in the low glycemic index diet books by Rick Gallop. Red light foods are those you want to avoid in order to lose weight; yellow light foods are those you can eat occasionally; and green light foods are the foods that are preferred for your diet. Foods in the green zone will be digested more slowly than yellow and red zone foods so you will feel full for longer and will be able to eat less calories without feeling hungry. It is also worth noting that adding a low G.I. food to a meal will lower the glycemic index of the whole meal. You can find meals that include low GI foods in our recipe section.
In addition to this chart you can find a comprehensive listing of these foods with their glycemic index values here.

Glycemic Index

Glycemic index is a measure of how quickly your body metabolises carbohydrates. Foods low in carbohydrates cannot be measured for G.I. so they are not included in this chart and are considered to have a glycemic index of zero. This does not mean you should not eat them, it is quite acceptable and beneficial to include meat and fish and other high protein foods in your diet, but try and keep fats to a minimum.

Breakfast Cereal

All-bran

Oat bran

Rolled Oats

Special K

Natural Muesli

Porridge

Staples

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

Dairy

Whole milk

Skimmed milk

Chocolate milk

Artificially Sweetened Yoghurt

Custard

Soy Milk

Bread

Soya and Linseed

Wholegrain Pumpernickel

Heavy Mixed Grain

Whole Wheat

Sourdough Rye

Sourdough Wheat

Snacks & Sweet Foods

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

Legumes (Beans)

Kidney Beans (canned)

Butter Beans

Chick Peas

Haricot/Navy Beans

Lentils, Red

Lentils, Green

Pinto Beans

Blackeyed Beans

Yellow Split Peas

Vegetables

Frozen Green Peas

Frozen Sweet Corn

Raw Carrots

Boiled Carrots

Eggplant/Aubergine

Broccoli

Cauliflower

Cabbage

Mushrooms

Tomatoes

Chillies

Lettuce

Green Beans

Red Peppers

Onions

Fruits

Cherries

Plums

Grapefruit

Peaches

Peach, canned in natural juice

Apples

Pears

Dried Apricots

Grapes

Kiwi Fruit

Oranges

Strawberries

Prunes

Sweetened yoghurt

Breakfast Cereal

Bran Buds

Mini Wheats

Nutrigrain

Shredded Wheat

Porridge Oats

Special K

Fruits

Mango

Sultanas

Bananas

Raisins

Papaya

Figs

Pineapple

Bread

Croissant

Hamburger bun

Pita, white

Wholemeal Rye

Staples

Basmati Rice

Couscous

Cornmeal

Taco Shells

Gnocchi

Canned Potatoes

Chinese (Rice) Vermicelli

Baked Potatoes

Wild Rice

Vegetables

Beetroot

Snacks & Sweet Foods

Ryvita

Digestives

Blueberry muffin

Honey

Legumes (Beans)

Beans in Tomato Sauce

Dairy

Icecream

Breakfast Cereal

Cornflakes

Sultana Bran

Branflakes

Coco Pops

Puffed Wheat

Oats in Honey Bake

Team

Total

Cheerios

Rice Krispies

Weetabix

Fruits

Watermelon

Dates

Bread

White

Bagel

French Baguette

Snacks & Sweet Foods

Pretzels

Water Crackers

Rice cakes

Puffed Crispbread

Donuts

Scones

Maple flavoured syrup

Vegetables

Pumkin

Parsnips

Staples

Instant White Rice

Glutinous Rice

Short Grain White Rice

Tapioca

Fresh Mashed Potatoes

French Fries

Instant Mashed Potatoes

GI Diet Books