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. Low GI foods have a GI less than 55.
The following are the low GI foods that can be eaten on the low GI diet (these are a small sample of low GI foods permitted):
- 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
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.
Note: Foods which are high in saturated fat, sugar or are processed, even if they are low in GI should be eaten sparingly.
