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Whole Grains and Low Glycemic Diets


A low GI value is

less than 55

A medium GI value is


A high GI value is

70 or more



All Bran, Fruit ‘n oats, Toasted muesli*, Frosties, rolled oats, oat bran, oat/rice bran, Special K Untoasted muesli, Bran Buds, Just Right, Mini Wheats, Vitabrits, Nutrigrain, Sustain, Weetbix, Honey Smacks, untoasted muesli, shredded wheat, Cornflakes, Sultana Bran, Bran flakes, Cocopops, Puffed Wheat, Rice Bubbles, Rice Chex, Wheat bites, Breakfast bars,
Oat in honey bake, Team, Total, wheat bites, corn bran


Burgen Oat bran bread (31) or multigrain bread or soy-linseed bread (19) or fruit bread, kibbled barley, Holsom's wholemeal, 9 grain mutigrain, fruit loaf, pumpernickel, sourdough rye, stoneground wholemeal, Ploughman’s loaf, Vogel Honey & Oat. Pita bread, croissant*, crumpet, white bread, hamburger bun, light rye bread, sourdough, rye, wholemeal bread, pizza. White, Bagels, waffles Wonderwhite, Dark Rye bread, French baguette, melba toast, Gluten-free bread.


Jatz*, oatmeal, rich tea biscuits, banana cake, pound cake, apple muffin,
sponge cake.
Ryvita, Saos, Jatz, Breton wheat, stoned wheat thins, digestives,oatmeal, milk arrowroot, shredded wheatmeals, shortbread, flans, angel food cake* muesli bars with fruit, bran muffins, Blueberry muffin,
flaky pastry.
Kavli, water crackers, rice cakes, pretzels, crackerbread, puffed crispbread, morning coffee, vanilla wafer, donuts (cinnamon).


Wheat pasta, noodles, egg fettucine, vermicelli, meat ravioli, macaroni, tortellini, spaghetti, long grain white rice, pearl barley, buckwheat, bulgur, semolina, cracked wheat, popcorn. Buckwheat, brown rice, Doongara, Basmati rice, taco shells, gnocchi, couscous, maize cornmeal, macaroni cheese (packet). Sunbrown quick rice, Calrose shortgrain rice, Instant cooked, tapioca, Corn chips, millet, rice pasta.


Soya beans, kidney beans, lentils, butter beans, chick peas, haricot beans, lentils, baked beans, bengal gram, blackeyed beans
all nuts
Green gram dahl, green pea soup, split pea soup. Broad beans, lima beans, pinto beans.


Green peas, sweet corn, sweet potato, carrots.
potato crisps*
New canned potatoes, new potatoes, beetroot. French fries*, baked potatoes, pumpkin, parsnip, potatoes (Pontiac, Sebago, Desiree, instant).


Cherries, plums, grapefruit, peaches, apples, pears, dried apricots, grapes, kiwi fruit, oranges, jam. Mango, paw paw, sultanas, bananas (just ripe), raisins, rockmelon, pineapple, fresh apricots,
canned fruit in syrup.
watermelon, very ripe “medium fruits”.


Whole milk, skim milk, chocolate milk, low fat flavoured yoghurt, artificially sweetened yoghurt, low fat ice-cream*, custard, soy milk Icecream(full fat). Tofu frozen dessert
Vitari frozen fruit


Fructose (fruit sugar).
Lactose (milk sugar), Sucrose, honey. Glucose, Glucodin, jellybeans, lifesavers, maltose.


Apple juice, grapefruit juice, orange juice, Sustagen. Cordial, Fanta. Lucozade, Gatorade, Sports Plus.

Separating the Whole Grain From the Chaff

Food companies make it more difficult than it should be to spot a whole-grain food. Aware that consumers are interested in whole-grain products, companies often make foods sound like they're whole grain and healthy when they aren't.

That means you must read food labels carefully. True whole-grain products list as the main ingredient whole wheat, whole oats, whole rye, or some other whole grain cereal. If the label says "made with wheat flour" it may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour.

As you can see from the Healthy Eating Food Pyramid, it's important to include generous amounts of these healthy foodstuffs in your daily diet.

Carbohydrates and the Glycemic Load*

Low Glycemic Load
  • High-fiber fruits and vegetables (not including potatoes)
  • Bran cereals (1 oz)
  • Many legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz cooked, approx. 3/4 cup)
Medium Glycemic Load
  • Pearled barley:
    1 cup cooked
  • Brown rice: 3/4 cup cooked
  • Oatmeal: 1 cup cooked
  • Bulgur: 3/4 cup cooked
  • Rice cakes: 3 cakes
  • Whole grain breads: 1 slice
  • Whole-grain pasta: 1 ¼ cup cooked
  • No-sugar added fruit juices: 8 oz
High Glycemic Load
  • Baked potato
  • French fries
  • Refined cereal products: 1 oz
  • Sugar-sweetened beverages: 12 oz
  • Jelly beans: 10 large or 30 small
  • Candy bars: 1 2-oz bar or 3 mini bars
  • Couscous: 1 cup cooked
  • Cranberry juice cocktail: 8 oz
  • White basmati rice: 1 cup cooked
  • White-flour pasta: 1¼ cup cooked

*Glycemic load categorization adapted from Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr 2002; 76:5-56.

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