Low GI Foods
So as we have seen, it is not only the GI value of a food we should take note of but also the GL value.
A general observation is that fresh foods have a lower GI value than foods that have been processed. Hence a diet that includes lots of fresh fruit and vegetables will more healthy than one of greasy take aways.
Below is a list of some common staple foods that the average person may consume in a day.
|
Food and Manufacturer |
GI |
serve (g) |
carb/serve (g) |
GL |
|
Soya beans, canned (Canada) |
14 |
150 |
4.4 |
.6 |
|
Carrots, raw (Romania) |
16 |
80 |
4.2 |
.7 |
|
Grapefruit, raw (Canada) |
25 |
120 |
5.8 |
1.4 |
|
Full-fat cow's milk, fresh |
31 |
258 |
12.1 |
3.8 |
|
Skim milk (Canada) |
32 |
259 |
13 |
4.1 |
|
Spaghetti, white, boiled 15 min |
32 |
180 |
44.3 |
14.2 |
|
Spaghetti, wholemeal, boiled (USA) |
32 |
180 |
44.3 |
14.2 |
|
Orange, raw (Canada) |
40 |
120 |
9.2 |
3.7 |
|
Apple, raw (USA) |
40 |
120 |
14.6 |
5.9 |
|
Apple juice, unsweetened |
41 |
262 |
26.5 |
10.8 |
|
Banana, ripe (all yellow) (USA) |
51 |
120 |
23.9 |
12.2 |
|
Sourdough wheat bread (Australia) |
54 |
30 |
13.4 |
7.3 |
|
Baked Beans in tomato sauce |
56 |
150 |
16.8 |
9.4 |
|
Muesli, Natural |
57 |
30 |
16 |
9.1 |
|
Potato crisps, plain, salted |
57 |
50 |
23.8 |
13.6 |
|
Basmati rice, white, boiled |
58 |
150 |
42 |
24.4 |
|
Rice vermicelli |
58 |
180 |
38.5 |
22.3 |
|
Sweet corn, boiled (USA) |
60 |
80 |
16.2 |
9.7 |
|
Hamburger bun, white |
61 |
30 |
17.7 |
10.8 |
|
Porridge oats, organic |
63 |
50 |
28.9 |
18 |
|
Mars Bar® (USA) |
68 |
60 |
37.6 |
25.5 |
|
Arborio risotto rice, boiled |
69 |
150 |
42 |
29 |
|
Bagel, white, frozen, reheated |
72 |
70 |
35.5 |
25.6 |
|
Pumpkin (South Africa) |
75 |
80 |
5.7 |
4.3 |
|
French fries, heated in microwave |
75 |
150 |
66.8 |
50.1 |
|
Jelly beans, assorted colors |
76 |
30 |
24.4 |
18.5 |
|
Waffles, Aunt Jemima |
76 |
30 |
12.7 |
9.6 |
|
Gatorade®, Australia |
78 |
254 |
17 |
13.3 |
|
plain puffed rice breakfast cereal |
85 |
50 |
43.7 |
37.1 |
|
Jasmine rice, white, cooked in rice cooker |
109 |
150 |
42 |
45.8 |
For a thorough listing of other type of food please visit the University of Sydney's GI database.
Low GI Bread
When is comes to bread, the healthiest are still those made from whole grains, such as wholemeal and multigrain. Try to steer clear of anything made from refined white flour.
Sourdough breads are also good, especially if you enjoy eating white bread and it has a low GI value.
Low Gi Rice
It's interesting to note from the table above that jasmine rice has a GI score greater then that of pure glucose. However, there are others such as basmati that have a much lower GI score. And then there's aborio with a score some where in between.
Again if you enjoy a rice with a high GI score then make sure it is a small serve or as part of an over all meal with other low Gi foods.
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