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):
- 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
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).
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.
