Low GI Food Table

Low GI Food Table

Breads	Cereals	Nuts
Seeded breads Sourdough rye Soya and lindseed Spelt wheat Turkish wholewheat Wholeweat pitta Pumpernickel	All-bran Porridge Oat bran Toasted museli Bulgar wheat Buckwheat Pearl barley	Peanuts Almonds Cashews Walnuts Brazil nuts Hazelnuts Sunflower seeds Sesame seeds Linseeds Nut spreads

Beans and Pulses	Vegetables	Fruits
Baked beans Black-eye beans Butter beans Chickpeas	New, small potatoes boiled in skin Sweet potatoes Peas Sweetcorn	Apples Bananas Cherries Grapefruit Red grapes Kiwi Mangoes Oranges Peaches Pears Plums Prunes Strawberries Dried Apricots Dried Apples

Dairy	Cooking	Drinks
Skimmed milk Semi skimmed milk Malted milk Low fat yogurt Low fat fromage frais Low fat custard Low fat chocolate mousse Very low fat cheeses Dark chocolate (70%+)	Oils (olive oil, sunflower oil, sesame oil) Stock cubes (vegetable and beef) Fresh Herbs / Spices (garlic, chillies, ginger, lemongrass) Sauces (Soy, Worcestershire, sweet chilli, lemon juice, tinned tomatoes) Tomato purée Wholegrain mustard Olives Balsamic vinegar Red wine vinegar Dried Spices (Curry powder, ground cumin, chilli powder)	Fresh fruit juices (not from concentrate) Vegetable juices (no added sugar)

Pasta, Rice, Noodles	Meat, Fish and Poultry	Snacks / Other
Rice noodles Egg noodles Basmati rice Wholewheat pasta Fettuccine Vermicelli Linguine Macaroni	Lean meats Liver Kidney Game (hare, rabbit, pheasant) Chicken (without skin) Turkey (without skin) Fish and shellfish of all types	Grainy fruit loaf Corn chips Tomato soup Minestrone soup Tortillas (corn and wheat)