|
|
|
A low GI value is
less than 55
|
A medium GI value is
56-69 |
A high GI value is
70 or more |
|
LOW |
MEDIUM |
HIGH |
|
Cereals |
|
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 |
|
Breads |
|
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. |
|
Crackers/Crispbreads/Biscuits/Cakes |
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). |
|
Grains/Pasta |
|
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. |
|
Legumes/nuts |
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. |
|
Vegetables |
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). |
|
Fruit |
|
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”.
dates |
|
Dairy |
|
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 |
|
Sugars
|
Fructose (fruit
sugar).
Nutella |
Lactose (milk
sugar), Sucrose, honey. |
Glucose,
Glucodin, jellybeans, lifesavers, maltose. |
|
Beverages |
|
Apple juice,
grapefruit juice, orange juice, Sustagen. |
Cordial, Fanta. |
Lucozade,
Gatorade, Sports Plus. |
|
Separating
Whole Grain From 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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