low GI diet
Low GI diet - foods restricted / banned
Basically all high GI foods are restricted or banned on this diet (as they cause a high spike in glucose levels, which then causes the pancreas to produce more insulin to reduce the levels of glucose in the blood and this causes unnecessary strain on the pancreas and can lead to insulin resistance).
The following high GI foods should be restricted or eaten with low GI foods (which then reduces the GI level of the two foods eaten together to a lower level):
“High GI foods, GI = 70 and over ”
- Dried dates, GI = 103
- Pure glucose, GI = 100
- Roll-Ups, processed fruit strips, GI = 99
- White rice (steamed), GI = 98
- Parsnip (boiled), GI = 97
- Baguette, GI = 95
- Real Fruit Bars, strawberry, GI = 90
- Gatorade, GI = 89
- Puffed wheat, GI = 89
- Rice Bubbles, GI = 89
- Crispix, GI = 87
- Turkish bread, white wheat flour, GI = 87
- Jacket potato, GI = 85
- Cornflakes, GI = 84
- Calrose rice, GI = 83
- Rice Krispies, GI = 82
- Rice cakes , GI = 82
- Sunbrown quick rice, GI = 80
- Jelly beans, GI = 80
- Watermelon, seedless, GI = 80
- Broad beans, GI = 79
- Gluten-free multigrain bread, GI = 79
- Donut, GI = 78
- Coco Pops, GI = 77
- English muffin bread, GI = 77
- Oat'n'Honey Bake, GI = 77
- Rye bread, GI = 76
- Brown rice, GI = 76
- French fries, GI = 75
- Lebanese bread, GI = 75
- Shredded Wheat, GI = 75
- Bran flakes, GI = 74
- Cheerios, GI = 74
- Weetabix, GI = 74
- Sultana Bran, GI = 73
- Bagel, GI = 72
- Crunchy nut cornflakes, GI = 72
- Fibre Plus breakfast cereal bar, GI = 72
- Swede, GI = 72
- Watermelon, GI = 72
- Golden Grahams, GI = 71
- Golden Wheats, GI = 71
- Grapenuts, GI = 71
- White bread, GI = 70
- Mashed potatoes, GI =70
- Helga's traditional wholemeal bread, GI = 70
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The following high GL (glycemic load) foods should be restricted or eaten with low GL foods (which then reduces the GL level of the two foods eaten together to a lower level). The higher the GL the less of the food that should be eaten:
“High GL foods, GL = 20 and over ”
- Dates: GL = 42
- Lucozade: GL = 40
- Kraft Macaroni and cheese: GL = 32
- Raisins: GL = 28
- Spaghetti, white, boiled: GL = 27
- Baked russet potatoes: GL = 26
- Bagel, white, frozen: GL = 25
- Fruit roll-ups: GL = 24
- Cranberry juice cocktail (Ocean Spray): GL = 24
- White rice: GL = 23
- Quick white basmati: GL = 23
- Fanta, orange soft drink: GL = 23
- Couscous: GL = 23
- Pizza, cheese and tomato: GL = 22
- Cornflakes: GL = 21
- Coco Pops: GL = 20
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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.
