4.GLYCEMIC FOOD INDEX LIST - SA Anabolics

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4.GLYCEMIC FOOD INDEX LIST

DIET & EXCERCISE

Glycaemic Index Tables

Finding the GI spot!

Foods only appear on the GI index if they contain carbohydrate. This explains why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!

Low Glycaemic Index foods (55 or less)

Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!

Table 1 - Low GI Foods

Food

GI

Roasted and salted peanuts

14

Low-fat yoghurt with sweetener

14

Cherries

22

Grapefruit

25

Pearl barley

25

Red lentils

26

Whole milk

27

Dried apricots

31

Butter beans

31

Fettucine pasta

32

Skimmed milk

32

Low-fat fruit yoghurt

33

Wholemeal spaghetti

37

Apples

38

Pears

38

Tomato soup, canned

38

Apple juice, unsweetened

40

Noodles

40

White spaghetti

41

All Bran

42

Chick peas, canned

42

Peaches

42

Porridge made with water

42

Lentil soup

44

Oranges

44

Macaroni

45

Green grapes

46

Orange juice

46

Peas

48

Baked beans in tomato sauce

48

Carrots, boiled

49

Milk chocolate

49

Kiwi fruit

52

Stoneground wholemeal bread

53

Crisps

54

Special K

54

Banana

55

Raw oatbran

55

Sweetcorn

55

Medium Glycaemic Index foods (56 to 69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.

Table 2 - Moderate GI Foods

Food

GI

Muesli, non toasted

56

Boiled potatoes

56

Sultanas

56

Pitta bread

57

Basmati Rice

58

Honey

58

Digestive biscuit

59

Cheese and tomato pizza

60

Ice cream

61

New potatoes

62

Coca cola

63

Apricots, canned in syrup

64

Raisins

64

Shortbread biscuit

64

Couscous

65

Rye bread

65

Pineapple, fresh

66

Cantaloupe melon

67

Croissant

67

Shredded wheat

67

Mars bar

68

Ryvita

69

Crumpet, toasted

69

Weetabix

69

Wholemeal bread

69

High Glycaemic Index foods (70 or more)

Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods

Food

GI

Mashed potato

70

White bread

70

Watermelon

72

Swede

72

Bagel

72

Branflakes

74

Cheerios

74

French fries

75

Coco Pops

77

Jelly beans

80

Rice cakes

82

Rice Krispies

82

Cornflakes

84

Jacket potato

85

Puffed wheat

89

Baguette

95

Parsnips, boiled

97

White rice, steamed

98

 
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