Low Gi Foods Chart

Another drawback is that the gi measures the effect of a single food on.

Low gi foods chart. Low gi foods are foods with a gi less than 55. Low gi foods 55 or less 100 stone ground whole wheat or pumpernickel bread oatmeal rolled or steel cut oat bran muesli pasta converted rice barley bulgar sweet potato corn yam lima butter beans peas legumes and lentils most fruits non starchy vegetables and carrots medium gi 56 69 whole wheat rye and pita bread quick oats brown wild or basmati rice couscous high gi 70 or. Red light foods are those you want to avoid in order to lose weight. Actual sugar has a glycemic index of 100 and other foods measured are ranked as low moderate and high gi foods.

Also foods that contain or are cooked with fat and protein slow down the absorption of carbohydrate lowering their gi. The glycemic index or gi index is the measurement of how foods raise our blood glucose after eating them. If you prefer the traffic light system used in the low g i. The glycemic index ranks the foods from 0 100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating.

In fact there are many unhealthy low gi foods such as a twix bar gi 44 and ice cream gi 27 55 for low fat versions. Zero glycemic foods those without carbohydrates include items like meats fish and oils pure sugar has a glycemic index of 100. You can find meals that include low gi foods in our recipe section. High medium and low glycemic index foods this online glycemic index chart is in the style of the traffic light system that appears in the low glycemic index diet books by rick gallop.

The glycemic index gi chart shows how much and how quickly a carbohydrate containing food raises your blood sugar levels. Adding a low gi food to a meal will lower the glycemic index of the whole meal. Gi numbers are to be used as a guide only as individual foods do not have the same response in all people with diabetes. For example watermelon and parsnips are high gi foods while chocolate cake has a lower gi value.

The standardized glycemic index ranges from 0 to 100. Yellow light foods are those you can eat occasionally. Foods with a high gi are not necessarily unhealthy and not all foods with a low gi are healthy. The lower a food is on the gi the lower the effect on your blood sugar.

And green light foods are the foods that are preferred for your diet. High gi foods are foods with a gi greater than 70. Diet book by rick gallop you can find the same data below arranged in red yellow and green zones on our glycemic index chart.