GI Foods!

[Mini]

Foods with a low glycemic index number gradually release glucose into your bloodstream. This gradual release helps minimize blood sugar swings and optimizes brainpower and mental focus.

Fruits
apple 38
apricot, canned 64
apricot, dried 30
banana 62
banana, unripe 30
cantaloupe 65
cherries 22
dates, dried 103
fruit cocktail 55
grapefruit 25
grapes 43
kiwi 52
mango 55
orange 43
papaya 58
peach 42
pear 36
pineapple 66
plum 24
raisins 64
strawberries 32
watermelon 72
Vegetables
beets 64
carrots, cooked 39
carrot juice 45
French fries 75
parsnips 97
peas, dried 22
peas, green 48
potato, boiled 56
potato mashed 73
potato, microwaved 82
potato, instant 83
potato, baked 85
pumpkin 75
rutabaga 72
sweet corn 55
sweet potato 54
yam 51
Juices
apple 41
grapefruit 48
orange 55
pineapple 46
Pasta
brown rice pasta 92
gnocchi 68
linguine, durum 50
macaroni 46
macaroni & cheese 64
spaghetti 40
spag. prot. enrich. 28
vermicelli 35
vermicelli, rice 58
Sweets
honey 58
jelly beans 80
Life Savers 70
M&Ms Choc. Peanut 33
Skittles 70
Snickers 41
Cookies
graham crackers 74
oatmeal 55
shortbread 64
vanilla wafers 77
Beans
baby lima 32
baked 43
black 30
brown 38
butter 31
chickpeas 33
kidney 27
lentil 30
navy 38
pinto 42
red lentils 27
split peas 32
soy 18
Grains
barley 22
brown rice 59
buckwheat 54
bulgur 47
chickpeas 36
corn 55
corn chips 74
cornmeal 68
couscous 65
hominy 40
millet 75
popcorn 55
rice 47
rice, instant 91
rye 34
wheat, whole 41
white rice 88
Cereals
All Bran 44
Bran Chex 58
Cheerios 74
Corn Bran 75
Corn Chex 83
Cornflakes 83
Cream of Wheat 66
Crispix 87
Frosted Flakes 55
Grapenuts 67
Grapenuts Flakes 80
Life 66
Muesli 60
NutriGrain 66
Oatmeal 53
Oatmeal 1 min 66
Puffed Wheat 74
Puffed Rice 90
Rice Bran 19
Rice Chex 89
Rice Krispies 82
Shredded Wheat 69
Special K 54
Swiss Muesli 60
Team 82
Total 76
Breads
bagel 72
croissant 67
kaiser roll 73
pita 57
pumpernickel 49
rye 64
rye, dark 76
rye, whole 50
white 72
whole wheat 72
waffles 76
Crackers
Kavli Norwegian 71
rice cakes 82
rye 63
saltine 72
stoned wheat thins 67
water crackers 78
Desserts
angel food cake 67
banana bread 47
blueberry muffin 59
bran muffin 60
Danish 59
fruit bread 47
pound cake 54
sponge cake 46
tofu frozen 115 Dairy
chocolate milk 34
ice cream 61
ice cream, low fat 50
milk 34
pudding 43
soy "milk" 31
yogurt 36

Note: The numbers represented are in reference to glucose, which is valued at 100, and are meaningful only in relation to this base number. They do not correspond to calories or portion size. Cooked vegetables tend to release their sugar faster than when raw, and a food's degree of ripeness can affect its glycemic number.

[Curvy_Chicken]

Thanks for that Mini - most useful.

:-)

Luv CC xx xx xx

[LISEE]

this may sound thick....but..

i have often wondered how you use these mubers next to the foods, are you allowed a certain number each day?
or can you eat as much of these foods as you like?

well really what im asking is how does one do this diet?

not that im thinking of giving it a go, i just like to know these things!

thanks all

Lisee xx

[Curvy_Chicken]

Hi Lisee

No you are not thick!

Will try to explain briefly and simply...

Essentially the GI Diet principles are that if you eat foods with a low gi (a low number) it makes it easier for your body to lose weight. However some foods have a low gi but are still high in fat and calories - so common sense should still apply here! Don't eat them!

If you just want to eat healthy (not diet) you can eat in the main low gi foods and occasionally medium GI foods.

I think that food with a GI of 1-50 are low, 50-70 are medium and 70-100 high. But I am not 100% sure so if you are interested check out some websites and books.

I throughly recommend the GI Diet book by Rick Gallop I have lost 2 stone and four pounds since september following it.

Luv CC xx x xx x

[verity1987]

really helpful!
but... why is there so much variation on some things,
I'm starting to get confused, some web sites say I cant eat white pasta, some say I can,
Some say I can eat wholemeal bread some say I cant!

and whats a glycimic load?

any info would be good

thanks very much!

Verity x

[irish molly]

really helpful!
but... why is there so much variation on some things,
I'm starting to get confused, some web sites say I cant eat white pasta, some say I can,
Some say I can eat wholemeal bread some say I cant!

and whats a glycimic load?

any info would be good

thanks very much!

Verity x

As far as I understand it, GI refers to the food and GL refers to the portion size. For example watermelon may have a high GI score but you don't eat a whole one, just a slice, so the GL is much lower.
Pasta is only o.k in a very small portion, about 30g dry weight. It is tiny!!!!
Wholemeal bread should be a very thin slice. Anything with wheat in it will have relatively high GL rating so you should try rye breads or oatcakes.
I hope I have that right as I am new to this GL mallarkey!!

[MayfairE]

The pasta thing really confuses me tbh, because in the book I have, (don't ask me the name or author, I'd have to look and my sister has it right now lol), the recipes all allow for a standard 75g dry weight portion of pasta...which is the standard portion. So what confuses me is, how come some books and places allow bigger portions and others say no more than, like above, 30g dry weight?

I guess in general it's okay either way cause I'm eating according to the book I have and I'm still losing weight sooo... everyones different and all that malarky lol!

Is there a way to work out the GI/GL of a pre-prepared food btw? My sister has some Belvita Breakfast Biscuits which I had a nibble on and they're delicious, but when I looked at the ingredients they contain 3.6% puffed rice and also rice flour and wheat flour...so I'm guessing that pretty much blows their GI/GL through the roof right?

[irish molly]

Yeah, I wish there was an easy way to calculate the GI/GL of foods. You do have to look carefully at the ingredient listings to get the general idea as to which group the food should fit into.
Guess your breakfast bikkies hit the medium to high range.
I try to steer clear of bread/potato/pasta/rice. I am getting very fond of lentil curries and also quinoa!!!!

[Sweetas15.13]

Irish molly your weight loss is incredible well done!!

[irish molly]

Thanks hon. Good luck with your restart. Keep strong, and busy.

[biggirl86]

My personal trainer told me to give this a try... I hope it works!

[Emmaline]

Very interesting reading. One thing that has been omitted, however, is that everybody is soo different and can therefore tolerate various amounts of foods that others may find spikes there Bg levels. For example I have 10z Branflakes for my breakfast but some cannot eat any sort high carb first thing in the morning.

[irish molly]

Very interesting reading. One thing that has been omitted, however, is that everybody is soo different and can therefore tolerate various amounts of foods that others may find spikes there Bg levels. For example I have 10z Branflakes for my breakfast but some cannot eat any sort high carb first thing in the morning.

Great point. We all assimilate foods differently. In addition to which the overall GL value of any meal also depends on the ingredients, quantities and how it is cooked. Anything I have read has indicated that it is difficult to be precise about the specific values of foods. Hence, so many plans use a traffic light system.
I simply try to adhere to a few basic principles:
Eat less
Eat more veg that grows above the ground than root veg.
Eat little or no wheat. Replace these with oat and rye products.
Substitute beans of all sorts, lentils and quinoa for potato pasta and rice.
Adopt an 80/20 rule. Relax from time to time and be less careful.

[Jeg57]

This is really useful - just what I have been looking for!

[Wrinkly]

Hi Lisee

No you are not thick!

Will try to explain briefly and simply...

Essentially the GI Diet principles are that if you eat foods with a low gi (a low number) it makes it easier for your body to lose weight. However some foods have a low gi but are still high in fat and calories - so common sense should still apply here! Don't eat them!

If you just want to eat healthy (not diet) you can eat in the main low gi foods and occasionally medium GI foods.

I think that food with a GI of 1-50 are low, 50-70 are medium and 70-100 high. But I am not 100% sure so if you are interested check out some websites and books.

I throughly recommend the GI Diet book by Rick Gallop I have lost 2 stone and four pounds since september following it.

Luv CC xx x xx x

I have ordered 'Living the GI diet.' by Rick Gallop. Can't wait until it gets here.

Wow! It's just been delivered!