Design for Web & Print: LOW GI FOOD

The GI diet: List of low glycaemic foods

Here is a list of the foods and drinks you should be eating and drinking while on the Gi diet.

Print it off for an easy at-a-glance guide you can refer to.

LOW GLYCAEMIC CARBOHYDRATES

Vegetables

Avocado, lettuce, asparagus, mushrooms, green beans, olives, peppers, onions, broccoli, peas, brussels sprouts, peas, cabbage, carrots, potatoes (boiled new), cauliflower, radishes, celery, sugar snap peas, cucumbers, spinach, aubergine, tomatoes, courgette, leek.

Fresh fruits

Apples, blackberries, blueberries, cherries, grapefruit, grapes, lemons, oranges, peaches, plums, raspberries, strawberries.

Bottled, canned, frozen fruits

Canned peaches in juice or water, canned pears in juice or water, bottled apple sauce (unsweetened).

PROTEINS

Meats

Choose lean cuts or trim off visible fat. Back bacon, beef (lean cuts), chicken breast (skinless), minced beef (extra lean), lean ham.

Fish

A typical portion should fit into the palm of your hand and be about as thick. All fresh, frozen or canned fish and seafood is allowed.

This can include bass, trout, sole, sardines, herring, mackerel, salmon, tuna, fresh, tuna tinned in water, dory, cod, haddock, halibut, snapper, swordfish, calamari, oysters, clams, crayfish, lobster, crab, scallops.

Eggs

Ensure you buy omega-3 eggs - eggs laid by chickens who have been fed with omega-3 rich food. This is because these are lower in saturated fat.

Dairy

Buttermilk, fat-free cheese, low-fat or fat-free cottage cheese, sugar-free frozen yoghurt, sugar-free fruit yoghurt, low-fat and sugar-free ice cream.

Vegetarian options

Soy or whey protein powder - this is the highest value biological protein in the world. It's great for non-vegetarians too.

DRINKS

Filtered or sparkling water - 8 to 10 glasses a day, before and after each meal and snack, green or black tea in moderation, fat-free instant chocolate, decaffeinated coffee, sugar-free soft drinks, skimmed milk, sugar-free fruit juice.

FATS AND OILS

Almonds, rapeseed oil, flax seed, hazelnuts and macadamia nuts, fat-free mayonnaise, olive oil, fat-free salad dressings, polyunsaturated margarine, vegetable oil.

Glycemic Index

The number listed next to each food is its glycemic index. This is a value obtained by monitoring a persons blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food and another. A noticeable difference is the GI rating of Special-K which produced considerably different results in tests in the US and Australia, most likely resulting from different ingredients in each location. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid.

The glycemic index range is as follows:

Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more

Breakfast Cereal Low GI All-bran (UK/Aus) 30 All-bran (US) 50 Oat bran 50 Rolled Oats 51 Special K (UK/Aus) 54 Natural Muesli 40 Porridge 58 Medium GI Bran Buds 58 Mini Wheats 58 Nutrigrain 66 Shredded Wheat 67 Porridge Oats 63 Special K (US) 69 High GI Cornflakes 80 Sultana Bran 73 Branflakes 74 Coco Pops 77 Puffed Wheat 80 Oats in Honey Bake 77 Team 82 Total 76 Cheerios 74 Rice Krispies 82 Weetabix 74 Staples Low GI Wheat Pasta Shapes 54 New Potatoes 54 Meat Ravioli 39 Spaghetti 32 Tortellini (Cheese) 50 Egg Fettuccini 32 Brown Rice 50 Buckwheat 51 White long grain rice 50 Pearled Barley 22 Yam 35 Sweet Potatoes 48 Instant Noodles 47 Wheat tortilla 30 Medium GI Basmati Rice 58 Couscous 61 Cornmeal 68 Taco Shells 68 Gnocchi 68 Canned Potatoes 61 Chinese (Rice) Vermicelli 58 Baked Potatoes 60 Wild Rice 57 High GI Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Fresh Mashed Potatoes 73 French Fries 75 Instant Mashed Potatoes 80

Bread Low GI Soya and Linseed 36 Wholegrain Pumpernickel 46 Heavy Mixed Grain 45 Whole Wheat 49 Sourdough Rye 48 Sourdough Wheat 54 Medium GI Croissant 67 Hamburger bun 61 Pita, white 57 Wholemeal Rye 62 High GI White 71 Bagel 72 French Baguette 95 Snacks & Sweet Foods Low GI Slim-Fast meal replacement 27 Snickers Bar (high fat) 41 Nut & Seed Muesli Bar 49 Sponge Cake 46 Nutella 33 Milk Chocolate 42 Hummus 6 Peanuts 13 Walnuts 15 Cashew Nuts 25 Nuts and Raisins 21 Jam 51 Corn Chips 42 Oatmeal Crackers 55 Medium GI Ryvita 63 Digestives 59 Blueberry muffin 59 Honey 58 High GI Pretzels 83 Water Crackers 78 Rice cakes 87 Puffed Crispbread 81 Donuts 76 Scones 92 Maple flavoured syrup 68 Legumes (Beans) Low GI Kidney Beans (canned) 52 Butter Beans 36 Chick Peas 42 Haricot/Navy Beans 31 Lentils, Red 21 Lentils, Green 30  Pinto Beans 45 Blackeyed Beans 50 Yellow Split Peas 32 Medium GI Beans in Tomato Sauce 56

Vegetables Low GI Frozen Green Peas 39 Frozen Sweet Corn 47 Raw Carrots 16 Boiled Carrots 41 Eggplant/Aubergine 15 Broccoli 10 Cauliflower 15 Cabbage 10 Mushrooms 10 Tomatoes 15 Chillies 10 Lettuce 10 Green Beans 15 Red Peppers 10 Onions 10 Medium GI Beetroot 64 High GI Pumkin 75 Parsnips 97 Fruits Low GI Cherries 22 Plums 24 Grapefruit 25 Peaches 28 Peach, canned in natural juice 30 Apples 34 Pears 41 Dried Apricots 32 Grapes 43 Coconut 45 Coconut Milk 41 Kiwi Fruit 47 Oranges 40 Strawberries 40 Prunes 29 Medium GI Mango 60 Sultanas 56 Bananas 58 Raisins 64 Papaya 60 Figs 61 Pineapple 66 High GI Watermelon 80 Dates 103 Dairy Low GI Whole milk 31 Skimmed milk 32 Chocolate milk 42 Sweetened yoghurt 33 Artificially Sweetened Yoghurt 23 Custard 35 Soy Milk 44 Medium GI Icecream 62

How low-GI foods can speed up fat burning...

A sharp increase in glucose in the blood triggers the pancreas to release a rush of the hormone insulin, which removes any excess glucose. Insulin removes the surplus glucose from the blood and lowers the speed at which the body burns fat. A large surge in insulin, caused by eating high-GI foods, will start reactions in the body that leave you feeling lethargic, hungry and craving more sugar.

Eating low-GI carbohydrate foods causes a steady rise in the level of glucose in the blood, which in turn leads to a small and gentle rise in insulin. Small increases in insulin keep you feeling full and energised for hours after eating and also encourage the body to burn fat.

Foods with a GI of 70 or more are typically called 'high-GI foods' as they trigger a rapid rise in blood sugar. Foods with a GI of 55-69 are 'medium-GI foods' as they trigger a moderate increase. Foods with a GI below 55 are 'low-GI foods' because they have a minor impact on blood sugar.

Basic principles

• Low-GI foods provide natural, slowly released energy.
• Generally, the less processed a carbohydrate, the more likely it is to have a low-GI score.
• Foods that are white, including processed foods made with white flour and white sugar, tend to have a high-GI.
• High fibre foods take longer to digest and therefore produce a slower rise in blood sugar levels. Fibre also keeps you feeling fuller for longer, which helps prevent overeating. Most vegetables, whole-grains, legumes, nuts, seeds and fruits are rich in fibre when you eat them whole.