Glycemic Index Glycemic Load: Find. Not all Carbohydrate foods are equal : The Glycemic Index (GI). Carbohydrates with a low GI value (55 or less).The Low Glycemic Food Chart List. The low glycemic food chart list below is a compilation of the average glycemic index of some of the most common foods eaten in the western diet. It consists of basic ingredients for meals you make for yourself. If you are interested in a glycemic index chart of various processed foods (most of which are bad for your health, low glycemic or not) you can consult David Mendosa's Revised International Table of Glycemic Index and Glycemic Load Values. Another useful tool is the University of Sydney's free searchable. GI database that has information about the GI values of thousands of different foods compiled from numerous international studies. Just type in the food you are curious about and it will provide you with its glycemic index number. However, many simple foods such as cheese, meat, fish and most vegetables are not included on the low glycemic food chart list, mainly because they have little to no carbohydrate content and thus do not register or are very low on the glycemic index chart. The following low glycemic food chart list is arranged by lowest to highest GI for each food category. Low glycemic ranges from 0 to 5. FOOD ITEMSGIPearled barley, cooked. Barley flour bread (8. Rye kernel bread (8. Buckwheat, cooked. Barley kernel bread 4. Corn tortillas. 46. Cracked wheat, bulgur, boiled. Buckwheat bread (5. Spaghetti, whole meal. Spaghetti, white, boiled 1. Rye bread (5. 0% rye flour, 5. Oat bran bread (4.
Glycemic Index and Diabetes. There is no one diet or meal plan that. Oatmeal (thick, steel cut oats)5. Wheat kernel bread (8. Quinoa. 53. Multi- grain bread. Rice noodles, cooked. Oatmeal (rolled oats), cooked. Sweet corn. 55. Whole meal barley porridge. Wild rice. 57. Whole meal spelt bread. Couscous (from semolina- durham wheat) boiled 5 minutes. Oat bread (8. 0% intact oat kernels, 2. Muesli. 66. Millet, boiled. Brown rice, boiled 6. Taco shells. 68. Cornmeal, boiled in salted water 2 minutes. White Rice, boiled. Whole wheat bread. White flour bread. Oatmeal (one- minute oats)7. Rice cakes. 82. White rice, boiled 8. Grapefruit. 25. Apples, Dried 2. Prunes. 29. Apricots, Dried 3. Apples, Raw. 36. Pears. Plums 3. 9Strawberries. Oranges 4. 2Apricots, Raw. Grapes 5. 0Kiwi 5. Bananas 5. 3Pineapple. Papaya 6. 0Figs, dried 6. Raisins. 61. Cantaloupe. Watermelon. 76. Carrots, peeled, boiled 3. Carrots, raw, diced 3. Sweet potatoes, boiled 4. Potatoes, boiled 4. Yams 5. 4Beets. 64. French fries 6. 4Potatoes, Mashed 8. Potatoes, Baked 1. Lentils, red, cooked 2. Split peas, yellow, cooked. Lentils, green, cooked 3. Kidney beans 3. 1Garbanzo beans, dried, soaked, boiled 3. Navy beans, cooked 3. Pinto beans, dried, boiled 3. Pinto beans, canned. Cheese. 0Greek yogurt 1. Whole fat milk. 31. Yogurt, low fat, plain. Skim milk. 36. Yogurt, low fat with fruit. Stevia. 0Agave syrup* 1. Fructose. 18. Raw honey 3. Barley malt syrup 4. Sugar cane juice 4. Maple syrup 5. 4Evaporated cane juice 5. Black strap molasses. Turbinado sugar 6. Pasteurized honey 7. Corn syrup 7. 5Sucrose (white sugar)8. Brown rice syrup 8. High fructose corn syrup 8. Glucose. 10. 0*Agave syrup, while low on the glycemic scale, is high in fructose and no better for your health than HFCS. Search this site: Top of Low Glycemic Food Chart List. Low Glycemic Food List, Free Glycemic Index Chart, Low Glycemic Diet Food Index. Free Low Glycemic Food List, Free Glycemic Index Chart, Low Glycemic Diet Food Index, Low GI Diet Foods, Low Glycaemic Food Chart. We provide the glycemic index list of foods below. Choosing foods which are low in the glycemic index is the easy way to ensure your diet is a healthy diet to lose weight. Foods ranked in the Glycemic Index contain carbohydrates. These carbs are sugar, fiber, or starch. Glucose, being the worst, will temporarily cause a sugar imbalance, making you feel hungry soon after having finished a meal. The ranking goes from 0 to 1. Read more about the benefits of low glycemic food. The glycemic index range is as follows: Low GI = 5. Low glycemic index foods. Medium GI = 5. 6 - 6. Medium glycemic index foods High GI = 7. High glycemic index foods. List of Low Glycemic Foods, Low GI Food List: Low GI Foods. GIMedium GI Foods. GIHigh GI Foods. 70 or more GILow glycemic fruits: Apples, pears, nectarines,plums, gages, peaches,apricots, strawberries, blueberries and other berries. Tropical fruits*: banana, kiwi fruit, mango, papaya, pineapple. Dried dates. Citrus fruits. Cherries, grapes. Watermelon. Fruit and vegetable juice. Fresh dates- Dried apples, pears,apricots, mango, prunes. Dried cranberries, figs, raisins, sultanas- All green vegetables, onions and leeks. Beetroot. Potatoes in all forms: mashed, roast, etc. All salad vegetables and herbs. Swede. Broad beans. Sprouted seeds and bean sprouts. Sweetcorn. Cooked parsnips. Carrots, artichokes, celeriac. Winter squashes (pumpkins)Watermelon. Avocado- Dried dates. Sweet potatoes, yams- -Breakfast cereals and mueslis containing whole (not flaked) grains; sugar- free mueslis. Bran Buds. Processed breakfast cereals such as cornflakes, puffed grain cereals, crunchies, millet flakes,instant porridge oats; some mueslis. Oat bran. Mini wheats. Sultana Bran, Rice Crispies. Rolled oats. Nutrigrain. Branflakes. Special K (UK/Aus)Shredded wheat, Oats in Honey Bake. Coco Pops, Puffed Wheat. Natural muesli. Porridge oats. Team, Total, Cheerios. All Bran. Special K (US)Weetabix. Low glycemic bread: Grain breads containing whole seeds and nuts. Hamburger bun. Processed white and brown breads, white flour. Pumpernickel bread. Pita, white. Bagel. Stoneground wholewheat and rye breads. Wholemeal Rye. Crispbreads. Soya and Linseed, Heavy Mixed Grain- French Baguette. All dried beans and pulses. Basmati rice. Broad beans. Canned beans; sugar- reduced baked beans. Couscous. Risotto, pudding. Brown and red rice. Wild Rice. Tapioca. Bulgur wheat, buckwheat, quinoa, amaranth, pearl barley. Cornmeal. Short grain white rice. Stoneground oats, rolled oats. Polenta. Sticky and quick- cook long- grain rice varieties. Durum wheat pasta - all kinds. Gnocchi. Gluten- free pasta and some noodles. Egg pasta and noodles. Vermicelli- Glass and cellophane noodles (made from pea and bean flour)Rice noodles- Nuts and seeds. Sugar. Liquorice. Snickers Bar (high fat. Honey. Savoury and sweet pastries. Nutella, sponge cake. Maple syrup. Most cakes and biscuits; croissants, crumpets. Plain milk chocolate, plain dark chocolate. Most chocolates. Processed savoury and sweet snacks. Hummus. Ryvita. Crispbreads, crackers, rice cakes and popcorn. Nuts and Raisins. Digestives. Canned soft and sports drinks. Corn chips, oatmeal crackers. Blueberry muffin. Pretzels, water crackers. Meat,poultry, eggs and fish. Icecream- Dairy products- -Fats and oils- -*Amber fruits are not considered low glycemic foods. They have GI values in the mid to high 5. All provide a valuable source of nutrients (see fruit nutrition facts), so do not let their GI ranking deter you from eating them. Like This Page? Share This Page: Back to top.
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