If you are trying to develop a diet consisting of low-GI foods, consider the following:
Select breakfast cereals based on wheat bran, barley and oats
Choose whole grain, pumpernickel and oat bran bread more often than white bread
- Eat pasta, rice, yams, lima beans or baked potatoes more often than mashed, boiled or instant potatoes
- Eat parboiled, brown or white rice more often than instant rice
- Eat fruit as they have a low GI
- Prepare dishes with beans such as chili, soups and salad
GI of Various Foods
High GI Foods Low GI Foods
White bread 100 Pumpernickel bread 66
Melba toast 100 Oat bran bread 72
Corn flakes 119 All-Bran 60
Instant rice 124 Parboiled rice 68
Potato 104 Sweet potato 54
French fries 107 Pasta 40 to 70
Couscous 93 Lentils/kidney/baked beans 40 to 69
Table sugar 83 Apple/banana/plum 34 to 76
Soda crackers 106 Stone wheat thin crackers 67
Ice cream 87 Skim milk 46
Although table sugar can produce a slower rise in blood-glucose levels than potatoes, it lacks the vitamins, minerals and fiber provided by the potato.
Decisions on what foods to eat must be made on the basis of overall nutrition, as well as the impact on blood sugar. Also, don’t forget about the roles that fat and protein will play.
Adding low-fat protein foods and/or heart-healthy fats to meals can also slow down the absorption of carbohydrates.