Some Low-GI Eating Tips / GI of Various Foods


By: Karen Davidson

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.



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