The Low GI diet allows foods which have a low to medium glycemic index. Medium GI foods should be eaten with low GI foods to reduce their total GI level. Medium GI foods have a GI between 56-69.
The following are the medium GI foods that can be eaten on the low GI diet (these are a small sample of medium GI foods permitted):
- 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
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.
