low GI diet
Low GI diet - foods permitted
The Low GI diet allows foods which have a low to medium glycemic index. Low GI foods should be eaten with high GI foods to reduce their total GI level.
The following are the low GI and medium/moderate GI foods that can be eaten on the low GI diet (all foods that are high in saturated fat or are heavily processed, should be eaten sparingly):
“Low GI foods, GI = 55 and under ”
- Frosties (30g), GI = 55
- Vogel's honey and oats bread (1 slice), GI = 55
- Apple, oat and sultana muffin, packet mix (50g), GI = 54
- Custard apple, raw (120g or 1 medium), GI = 54
- Sourdough wheat bread (1 slice), GI =54
- Peach, canned in light syrup (120g), GI = 52
- Ribena Blackcurrant fruit syrup, with water (240ml), GI = 52
- Mango (120g), GI = 51
- Bürgen Mixed Grain bread (1 slice), GI =49
- Tropical fruit and nut mix, Finest, (50g), GI = 49
- Turkish bread, whole wheat (1 bun), GI = 49
- Apple muffin, home-made,without sugar (60g), GI = 48
- Corn on the cob, boiled (50g), GI = 48
- Komplete, toasted muesli (30g), GI = 48
- Grapes (120g), GI = 47
- Ploughman's Wholegrain bread, original recipe (1 slice), GI =47
- Wholegrain pumpernickel bread (1 slice), GI =46
- Apple muffin, home-made, with sugar (60g), GI = 44
- Oat bran (50%) bread (1 slice), GI = 44
- Orange, raw (120g or 1 medium), GI = 44
- 9-Grain Multi-Grain bread (1 slice), GI = 43
- Vaalia Low-fat Lemon Crème yoghurt, with sugar (100g), GI = 43
- Mango, low-fat frozen fruit dessert, Frutia (100g), GI = 42
- Peach, raw (120g or 1 medium), GI = 42
- Apple juice, unsweetened (250ml), GI = 41
- Carrots, peeled, boiled (80g), GI = 41
- Pumpernickel (rye kernel) bread (1 slice), GI =41
- Baked beans, canned (150g), GI = 40
- Mung beans, boiled (150g), GI = 39
- Guardian, psyllium fibre-enriched (30g), GI = 37
- All-Bran, high-fibre breakfast cereal (30g), GI = 36
- Butter beans (150g), GI = 36
- Red kidney beans, boiled (150g), GI = 36
- Black-eyed beans, boiled (150g), GI = 33
- Yoghurt, low-fat, fruit, with sugar, Ski (200g or 1 tub), GI = 33
- Chick peas, boiled (150g), GI = 32
- Lima beans, boiled (150g), GI = 32
- Split peas, yellow, boiled (150g), GI = 32
- Vaalia Low-fat heavenly honey yoghurt, with sugar (100g), GI = 32
- Cannellini beans, boiled (150g), GI = 31
- Dried apricots (60g), GI = 31
- Navy/haricot beans, boiled (150g), GI = 31
- Peach, canned in natural juice (150g), GI = 30
- Dried apple (60g), GI = 29
- Freedom Foods Apricot & Apple Fruit Strips (20g), GI = 29
- Freedom Foods Apricot spread, no added sugar (10g), GI = 29
- Freedom Foods Plum & Apple Fruit Strips (20g), GI = 29
- Vaalia Low-fat luscious berries yoghurt, with sugar (100g), GI = 29
- Yoghurt, reduced-fat, Vaalia, apricot & mango (200g), GI = 26
- Yoghurt, non-fat, no added sugar, Diet Vaalia, strawberry, GI = 23
- Cherries, raw (120g), GI = 22
- Peas (150g), GI = 22
- Fruit and nut mix, Finest, (50g), GI = 15
Note: It is recommended that the medium/moderate GI foods that are high in fat, high in sugar and/or are processed should be eaten sparingly
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“Medium/Moderate GI foods, GI = 56-69 ”
- Pitta bread, wholemeal (1 pita), GI = 56
- Apricot (120g or 2 medium): GL = 57
- Fruit loaf, sliced (1 slice), GI = 57
- Banana, raw (120g or 1 medium), GI = 58
- Kiwi fruit (1 small), GI = 58
- Muesli, fruit and nut (50g), GI = 59
- Vitari, wild berry, non-dairy, frozen fruit dessert (50g), GI = 59
- Just Right (30g), GI = 60
- Mixed fruit, dried (60g), GI = 60
- Heinz Kidz Fruit Fingers, banana (30g), GI = 61
- Just Right Just Grains (30g), GI = 62
- Apricots, canned in light syrup (120g), GI = 64
- Beetroot (80g), GI = 64
- Rockmelon, raw (120g), GI = 65
- Healthwise cereal, (30g), GI = 66
- 100% barley flour bread ( slice), GI = 67
- Muesli, fruit only (50g), GI = 67
- Helga's™ Classic Seed Loaf bread (1 slice), GI = 68
- Vita Brits (30g), GI = 68
- Pitta bread, white (1 pita), GI = 69
- Froot loops (30g), GI = 69
- Weet-Bix (30g), GI = 69
Note: It is recommended that the medium/moderate GI foods that are high in fat, high in sugar and/or are processed should be eaten sparingly
“Low and medium/moderate GL foods”
The following foods have a low or medium/moderate GL (glycemic load), which means they are lower in carbohydrate quantity as well as quality (GI). These foods should be consumed more in the diet (unless they are high in fat, which means their consumption should be less). The lower the GL, the more of the food that should be eaten (unless it is high in saturate fat or is otherwise not so healthy, such as fizzy drinks).
The following foods are low or medium/moderate GL (glycemic load) and are recommended:
“Low GL foods, GI = 10 and under ”
- Hommous (30g): GL = 0
- Peanuts (50g): GL = 1
- Soy beans (150g): GL = 1
- Cashews, salted (50g): GL = 3
- Carrots (80g): GL = 3
- Grapefruit (120g or 1 medium): GL = 3
- Green peas (80g): GL = 3
- Milk, full fat (1 glass, 250ml): GL = 3
- All-Bran cereal (30g): GL = 4
- Ice cream, premium (50g): GL = 4
- Milk, skim (1 glass, 250ml): GL = 4
- Pear (120g or 1 medium): GL = 4
- Tomato juice, canned or fresh (1 glass, 250ml): GL = 4
- Watermelon (120g): GL = 4
- Lentils (150g): GL = 5
- Apricot (120g or 2 medium): GL = 5
- Orange (120g or 1 medium): GL = 5
- Peach (120g or 1 medium): GL = 5
- Pear, canned in pear juice (120g): GL = 5
- Apple (120g or 1 medium): GL = 6
- M & M's, peanut (150g): GL = 6
- Pumpernickel bread (1 slice): GL = 6
- Baked beans (150g): GL = 7
- Black beans (150g): GL = 7
- Kidney beans (150g): GL = 7
- Reduced-fat yogurt with fruit (200g or 1 small tub): GL = 7
- Chickpeas (150g): GL = 8
- Grapes (120g): GL = 8
- Ice cream, regular (50g): GL = 8
- Microwave popcorn, plain (20g): GL = 8
- Wheat tortilla (50g): GL = 8
- Chickpeas, canned in brine (150g): GL = 9
- Peach, canned in light syrup (120g): GL = 9
- Whole-wheat bread (1 slice): GL = 9
- Honey (25g): GL = 10
- Pita bread, white (1 slice): GL = 10
- Prunes, pitted (60g): GL = 10
- Shortbread (25g): GL = 10
- White wheat flour bread (1 slice): GL = 10
Note: It is recommended that the medium/moderate GI foods that are high in fat, high in sugar and/or are processed should be eaten sparingly
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“Medium/moderate GL foods, GI = 11-19 ”
- Grapefruit juice, unsweetened (1 glass, 250ml): GL = 11
- Pearled barley (150g): GL = 11
- Potato chips (50g): GL = 11
- Rye crackers (25g): GL = 11
- Apple juice, unsweetened (1 glass, 250ml): GL = 12
- Corn tortilla (50g): GL = 12
- Bulgur (150g): GL = 12
- Navy beans (150g): GL = 12
- Parsnips (80g): GL = 12
- Raisin Bran (30g): GL = 12
- Apple pie (60g): GL = 13
- Banana, ripe (120g or 1 medium): GL = 13
- Black-eyed peas (150g): GL = 13
- Oatmeal (250g): GL = 13
- Orange juice (1 glass, 250ml): GL = 13
- Yam (150g or 1 medium): GL = 13
- Boiled white potato (150g or 1 medium): GL = 14
- Kellogg's Special K (30g): GL = 14
- Vanilla wafers (25g): GL = 14
- Coca Cola (1 glass, 250ml): GL = 15
- Muesli (30g): GL = 16
- Pretzels, oven-baked (30g): GL = 16
- Corn chips, plain, salted (50g): GL = 17
- Corn on the cob (150g or 1 medium cob): GL = 17
- Instant mashed potato (150g): GL = 17
- Instant oatmeal (250g): GL = 17
- Rice cakes (25g): GL = 17
- Sweet potato (150g or 1 medium): GL = 17
- Banana cake (80g): GL = 18
- Brown rice (150g): GL = 18
- Fettuccini (180g): GL = 18
- Snickers Bar (60g or 1 bar): GL = 19
Note: It is recommended that the medium/moderate GI foods that are high in fat, high in sugar and/or are processed should be eaten sparingly
For further information about other foods see the official Glycemic Index from the University of Sydney which has GI and GL values for many more foods from all around the world (not just Australia).
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Disclaimer: The advice on this site should be viewed as a general guideline only and it should not replace the advice of a medical professional. Always consult your medical or health care provider to get the advice and care for your particular and individual health, nutrition, diet and fitness circumstances.
