Low GI

Low Glycemic (Low GI) diets are a medically recommended diet for people trying to reduce their blood sugar levels, such as those with type 2 diabetes. Cross contamination is not a concern with this diet.

Glycemic Index

The number listed next to each food is its glycemic index. This is a value obtained by monitoring a persons blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food and another. The below numbers are a guide only and do have their limitations, however the index provides a good guide to which foods you should consider using when preparing Low GI meals.

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

A sample list of Low GI foods are:

  • high protein foods, such as lean meat and fish

  • dairy products, such as milk and natural yogurt

  • unsweetened soy milk

  • vegetables, such as broccoli, green peas, and leafy greens

  • low-sugar fruits, such as apples, oranges, and blueberries

  • porridge made with steel-cut oats and water

  • legumes, pulses, and beans such as chickpeas, lentils, and kidney beans

High GI foods

High GI foods include:

  • white and whole wheat bread

  • white rice

  • breakfast cereals and cereal bars

  • cakes, cookies, and sweet treats

  • high GI fruit, such as watermelon, although it has a low glycemic load

  • dried fruits such as dates, raisins, and cranberries

  • potatoes and fries

  • crisps and rice crackers

  • sweetened dairy products, such as fruit yogurts

Resources

The GI Diet - List of low GI foods

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